With summer now in full swing you may be looking to start making some healthier eating choices? Why not try increasing fish and seafood in your weekly meal plan?
Fish is well known as one of nature’s ‘superfoods’. It is low in fat, high in protein, and is loaded with nutrients. It is also rich in omega-3 fatty acids, which have numerous health benefits.
Do you need more reasons to increase your fish intake? Check out our Top 5 list below.
1. A factor in the maintenance of good health.
Not only is fish a great source of a wide array of vitamins and nutrients, but it is the leading food source of omega-3 fatty acids, which are nutrients that many people often don’t get enough of in their diet.
Fatty fish varieties, trout, salmon, tuna, mackerel and anchovies, rich in various fat-based nutrients, such as Vitamin D and omega-3 fatty acids. In fact, fish is ranked as one the best, if not the best, source of these nutrients. Vitamin D functions like a steroid and can help ward off disease and promote bone health, while omega-3 fatty acids work to help your body and brain run optimally.
2. Heart health
Did you know fish (especially oily fish) is considered to be among the BEST foods you can eat to keep your heart healthy? Including fish in your diet has been shown to greatly reduce your risk of heart attack and stroke – which are among two of the most common causes of premature death in the world.
How does this work you ask? Well, omega-3 fatty acids play a role in the regulation of blood clotting and vessel constriction. They are also thought to lower blood pressure and to strengthen the immune system. Omega-3s help to reduce triglycerides, a risk factor for heart disease. It’s their best established mechanism of action.
3. Better Brain Function
Traditionally fish has been described as a “brain food”. We know that the fats in the brain are made up of about 60% omega-3 fats, making them vital in brain function. In addition to helping our brains function better, eating fish regularly has shown to decrease the inevitable mental decline as we age by preserving grey matter. It also lowers your chances of developing dementia and Alzheimer’s disease.
Omega-3 consumption has also shown to be beneficial in the prevention and treatment of ADHD and dyspraxia in children. Studies have shown that children with low levels of Omega-3s have a harder time focusing their attention which can lead to problems in skilled movements, detecting facial and emotional expressions and sequencing letters and numbers. The benefits of omega-3 fats have been seen across many conditions affecting learning in children.
4. Boost your Mood
In addition to the physical benefits of adding fish to your diet, it is becoming obvious through many studies that consuming more omega-3 fatty acids can aid in fighting depression and other mood disorders. One study in fact showed that patients taking EPA (Eicosapentaenoic acid), the type of omega-3 found in fish, reduced their ratings of depression by 50%, an effect that was similar to patients taking an anti-depressant drug.
Although most of research into the benefits of fish in depression focus on omega-3 fats, researchers believe that other nutrients in fish (such as vitamins B6 and folate as well as the amino acid tryptophan) may be important.
5. The beauty benefits
Adding seafood to your diet also has some beauty benefits! The fatty acids found in fish boost collagen production, keep your skin nourished and your hair shiny and lustrous. Also, some fish, such as wild salmon, contains selenium, a mineral that protects the skin from sun exposure. Research has also linked fish consumption to the treatment of skin conditions such as psoriasis!
In addition to all of these health benefits, fish is delicious! With a wide variety of ways to prepare fish and seafood you should have no problem including more of it into your diet this summer!
Share your favourite fish recipe below and join the discussion!
