Fish nutrition facts are only known vaguely by most.
It contains many fats and nutrients that are essential to us, so eating fish brings several important health benefits.
As a general rule, fish offers many health benefits such as vitamins and Omega-3 fatty acids. It positively affects sleep quality, reduces the risk of cardiovascular diseases, is high in high-quality proteins, iodine, various vitamins and minerals, and fats that satiate well.
Read on to understand more about the nutritional value of fish and why you should eat fish regularly.
Table of Contents
- 1 Fish nutrition facts: Introduction
- 2 Health benefits of eating fish
- 2.1 Eating fish can positively affect your sleep quality
- 2.2 Eating fish lowers the risk of cardiovascular disease
- 2.3 Fish contains nutrients that are crucial during development and growth
- 2.4 Fish fits nicely into a diet
- 2.5 Fish may reduce the risk of autoimmune diseases
- 2.6 Fish may prevent asthma in children
- 2.7 In addition to its health benefits, fish is also simply delicious
- 2.8 Fish contains essential nutrients that you don’t get much of otherwise
- 2.9 Fish contributes to healthy skin and hair
- 2.10 Eating fish can suppress depressive feelings and prevent depression
- 2.11 Fish is a source of vitamin D
- 2.12 Fish is good for the brain and memory
- 2.13 Eating fish contributes to healthy eyes
- 3 Fish nutrition facts: Conclusion
Fish nutrition facts: Introduction
That fish offers many health benefits is well known.
Fish is packed with vitamin D and, depending on the type of fish, many Omega-3 fatty acids, making it one of the world’s healthiest foods.
High time to list the most important properties of fish and convince you why you should eat fish more often.
Health benefits of eating fish
Eating fish can positively affect your sleep quality
Sleep disorders are a more common phenomenon. On the one hand, this results from increased stress levels; on the other hand, our diet has become one-sided.
Some researchers believe that today’s diet causes vitamin D levels to decline, which reduces the quality of our sleep.
A study shows that eating salmon three times a week can significantly improve sleep and one explanation is the amount of vitamin D in salmon.
Eating fish lowers the risk of cardiovascular disease
Eating fish regularly helps keep your heart and blood vessels healthy (this is one of the many heart-healthy diet tips to prevent heart disease). This is important because cardiovascular disease is a common cause of premature death.
Therefore, eating fish helps reduce the risk of heart attacks, strokes, and premature death from heart disease.
Common causes of premature death are heart attacks and strokes. How to avoid that?
Yes, by eating plenty of fish. Fish itself will not prevent a heart attack or stroke, but the nutrients found in fish will.
This is not an empty statement and numerous studies show that people who eat fish regularly have a lower risk of cardiovascular disease.
A study of more than 40,000 men in the United States found that those who eat fish regularly have a 15 percent lower risk of heart disease.
Researchers believe that oily fish have even more health benefits due to their high content of omega-3 fatty acids.
Fish contains nutrients that are crucial during development and growth
Omega-3 fatty acids are essential for the growth and development of the brain and eyes.
The omega-3 fat docosahexaenoic acid (DHA) is essential for brain and eye development.
This is also the reason omega-3 is recommended during pregnancy and during the period when women are breastfeeding.
In this way, the infant receives a good amount of Omega-3 fatty acids through the mother, benefitting the child.
However, this does not apply to every fish species. So before you go crazy and whip up a delicious fish lasagna, consult the literature or ask your doctor.
In fact, certain types of fish contain high levels of mercury. This substance can actually be harmful to brain development.
If you want to do it right, limit yourself to consuming salmon, sardines, and trout and eat no more than 12.5 ounces per week.
It is also best to avoid eating raw fish (smoked salmon, for example) when you are pregnant.
Fish fits nicely into a diet
Another health benefit of fish is that it fits perfectly into a diet, although most fish are high in calories.
In fact, fish helps you consume fewer calories overall. That’s because fish is high in protein and fats that satiate well.
This makes you less likely to get hungry and makes eating smaller portions easier.
Fish may reduce the risk of autoimmune diseases
An autoimmune disease occurs when the immune system mistakenly attacks and destroys healthy body tissues.
The results of several studies link omega-3 or fish oil to a reduced risk of autoimmune diseases, such as type 1 diabetes in children and a form of autoimmune diabetes in adults.
The vitamin D and omega-3 fatty acids in fish and fish oil may be responsible for this.
Although the current evidence is relatively weak, some experts believe that fish intake may also lower the risk of rheumatoid arthritis and multiple sclerosis.
Fish may prevent asthma in children
However, the number of cases of asthma (chronic inflammation of the airways) and related respiratory symptoms has increased in recent years.
It cannot be ruled out in advance that a deteriorated diet is partly to blame for this.
Studies show that eating fish regularly can lower the risk of developing asthma. Remarkably, there is no apparent effect of this in adults.
In addition to its health benefits, fish is also simply delicious
Fish is delicious and, in many cases, easy to prepare. Also good for your health, because there is less stress in the kitchen.
This reason alone should be enough to put fish on the table more often. Eating fish once or twice a week is considered sufficient to reap the benefits.
Wild-caught fish is preferable rather than farmed fish. Namely, wild fish tend to have more omega-3 fatty acids and are less likely to be contaminated with harmful and polluting substances.
Fish contains essential nutrients that you don’t get much of otherwise
Fish is packed with nutrients that most people don’t get through regular meals which do not contain fish. Consider, for example, high-quality proteins, iodine, and various vitamins and minerals.
Oily fish are often considered super healthy, mainly because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are rich in Omega-3 fatty acids, essential for good health, and a source of vitamin D.
Omega-3 fatty acids are crucial for optimal health. They help regulate body and brain functions and lower the risk of many diseases.
Fish contributes to healthy skin and hair
Eating fish helps keep your skin and hair beautiful and healthy:
- It can reduce dry skin and psoriasis.
- Over time, your hair will become stronger and shinier.
Eating fish can suppress depressive feelings and prevent depression
Depression is common. You can recognize it by gloom, sadness, and listlessness. Eating fish can help prevent and reduce depressive feelings.
This is due in part to omega 3 fatty acids. In addition, these fatty acids may also help improve the effects of antidepressants. Fish nutrition facts go a long way to mental health too.
Fish is a source of vitamin D
Fish contains several essential nutrients that many people are deficient in.
Even better is oily fish. Oily fish, such as tuna, sardines, salmon, and mackerel, contain a lot of vitamin D, among other things.
With a sizable 7-ounce portion of salmon, you already get the daily recommended amount of vitamin D.
Many people do not get enough vitamin D. Children, the elderly, and people who don’t get out much are especially at risk for vitamin D deficiency.
Symptoms may include:
- Weak bones
- Weak muscles
- Muscle pain
- Joint pain
- Depressive feelings
Unlike many other vitamins, our bodies cannot synthesize vitamin D, so we rely on external sources to ensure adequate vitamin D.
Besides sunlight, fish is a simple way to supplement any vitamin D deficiency.
It acts as a steroid hormone in your body, and chances are you actually need it.
Fish (products) are among the best vitamin D-containing food sources, with oily fish such as salmon and herring containing the highest amounts.
Fish is good for the brain and memory
Old age is associated with a decline in brain function. This cannot be prevented entirely, but your diet does impact this process.
Fish is one of the foods that help slow cognitive decline.
Brain scans show that people who eat fish weekly have more gray matter in the areas responsible for memory and regulating emotions.
As we age, brain function also declines. While a mild decline is normal, there are also severe, often age-related conditions such as Alzheimer’s disease.
Many studies have shown that people who eat more fish face a much slower process.
If you eat fish every week, there is a significant chance that the amount of “gray matter” in your brain is greater than people who eat less fish.
That gray matter is actually crucial for things like emotion and memory.
Eating fish contributes to healthy eyes
Eating fish helps keep your eyes healthy and helps prevent retinal degeneration.
This is common and is often the cause of blindness and low vision among the elderly.
Getting enough omega-3 fatty acids (from fish, for example) can protect against retinal degeneration.
Other things that are good for your eye health:
- Chia seed
Fish can protect vision in old age. Aging is generally accompanied by symptoms and in addition to hearing, vision is one of the things that deteriorates first.
Fortunately, you can do a lot with a balanced diet to slow down this visual decline.
Fish-rich foods, in particular, can maintain good vision in old age and delay the signs of aging.
Although these cannot be scientifically substantiated, there are indications that Omega-3 fatty acids play an essential role in this.
Fish nutrition facts: Conclusion
Like getting plenty of fruits and vegetables, eating fish is part of a healthy diet and those who eat enough (oily) fish stay healthy longer.
Eating fish is healthy: science proves fish nutrition facts as explained. Moreover, it’s best to choose oily fish: they swim in omega 3 fatty acids (sorry, pun intended). Thus, you are better protected against cardiovascular disease.
In children, omega 3 also promotes brain and vision development.
It is said to help prevent cancer, Alzheimer’s, and ADHD but this has not been scientifically proven.
Fish is also a source of vitamins such as A, D, B12, and niacin (B3) and minerals and trace elements such as iron, zinc, iodine, and selenium. All nutrients that make your body happy (and also make yourself happy with your body)!
Hopefully, the above reasons for eating fish are convincing enough to start eating more fish! One does well to eat fish once a week.
If you choose oily fish, you give your body a boost of omega-3 fatty acids. Fresh fish goes great with a hot meal, and canned fish goes well with a salad or as sandwich filling.