Health benefits of eating fish

We all know that fish is a great source of protein and nutrients, but here are more amazing reasons to eat fish

The human body can’t naturally produce omega-3s, but yet they’re needed for a healthy body, inside and out.

Fish has a reputation for being low calorie, high protein “brain food,” thanks to the long strands of polyunsaturated essential omega-3 fatty acids (popularly referred to as “omega-3s”) found in fish oil.

Although the link between omega-3s and heart health has long been known, several new studies present even more evidence that fish high in fatty acids is essential for total-body wellness.

The good news is if you’re not a fish fan, most new research indicates that eating fish only once or twice a week can be enough to reap the benefits. 

One four-ounce piece of salmon (one of the highest natural sources of omega-3s) contains about 1.5 grams of the fatty acid. Other fish, such as tuna, sardines, and halibut, also contains high levels.

If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health.

1. Prevent Heart Disease: A study recently confirms  that people who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week.

Additionally, researchers found that people who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.

2. Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons, the part of the brain linked to memory and cognition.

Researchers found that people who eat baked or broiled, but not fried, fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

3. Improve Skin and Hair: One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

4. Ease Depression: Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

5. Boost Brain Development: The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

6. Dose of Vitamin D: Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

7. Stronger Sperm: A recent study shows that men who ate more fresh fish, along with other healthy foods such as fruits, vegetables, and whole grains, had stronger spermatozoa's than those who ate unhealthy diets.

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