The Benefits Of Eating Fish

Are you aware of the health benefits of eating fish? Read on to learn more about this wonderfully healthy source of protein and the varieties out there.

The benefits of eating fish are little known to the general public. However, you should know that consuming fish regularly is a very healthy addition to your diet. In fact, you should be eating a serving of it at least two or three times a week! Today we tell you all about it.

The benefits of eating fish

Fish is highly nutritious due to the high biological value of the proteins and amino acids it contains. These organic molecules help keep your tissues and organs in optimal condition. The omega-3 fatty acids in certain types of fish also counteract the ‘bad’ cholesterol and can even help lower your blood pressure.

Most types of fish contain:

minerals such as calcium, potassium, iodine, phosphorus, magnesium and zinc.
vitamins A, B6, B12, D and E.

We categorize fish based on its fat content, as some are lean or fatty. In some countries, fish are also distinguished by the color of their skin – blue or white. Why are these species called ‘blue’? Well, it’s just because of the color of their skin!

Blue fish species have a higher percentage of polyunsaturated fatty acids than white fish, including essential fatty acids. In contrast to white fish, the so-called blue fish species contain between 8% and 15% (mainly polyunsaturated) fat.

In general, the high percentage of fat in this type of fish means that eating it will satisfy your appetite better than its white counterpart.

The recommended weekly intake should be of the different types, if possible. Let’s explore the different types and benefits of eating fish so you know how to include it more often in your diet.

8 health benefits of eating fish

Let’s take a look at the nutritional values of the most popular types of fish.

Tuna provides about 150 calories per 100 gram serving. It also contains proteins with a high biological value and a good amount of minerals and vitamins.

A 1-ounce serving of canned sardines provides a good amount of vitamin D and the B-complex vitamins.
Mackerel provides per 100 grams more than the minimum recommended daily intake of vitamins B12 and D that your body needs. In addition, it contains a good amount of phosphorus.
As for eel, just a 100-gram serving covers half of your daily needs for vitamins A and D, as well as 40% of the recommended dose of omega-3 fatty acids.
Salmon stands out because it provides your body with a good amount of phosphorus (about 50% of the recommended daily dose). In addition, it contains selenium, iodine, potassium, vitamins B6, B12, D and E, thiamine and niacin.

Saithe contains not only vitamin C, but also vitamin B and potassium. Plus, it provides only 100 calories per 75-gram serving of cooked pollock, making it a great option if you’re trying to lose weight.
Anchovies are distinguished by the content of water-soluble vitamins it provides, especially of the B complex (riboflavin, B6, B12 and niacin). It is a delicious seasoning in various recipes.
A 100 gram serving of stewed plaice fillet provides only 112 calories. That’s because this type of fish contains very little fat: 4 grams per serving. It is rich in vitamins C and D and potassium.
Herring makes good contributions to iodine, potassium, selenium and iodine, vitamins D and B12 and niacin. It is an oily fish, which means that a 100 gram serving of prepared herring provides about 250 calories.

Mercury

It’s important to know that some of the above species are high in mercury, according to the United States Environmental Protection Agency . In general, the larger the fish, the more likely it is to contain mercury.

That said, if you eat mostly smaller types of fish, you can be sure to enjoy the health benefits of eating fish without worry.

Eight health benefits of eating fish

1. Eating Fish Helps Fetus Development

Recently, the FDA (Food and Drug Administration) suggested that pregnant women and infants should include more fish in their diets. This is because it contains proteins with a high biological value and essential fatty acids. Omega 3 fatty acids contribute to the overall physical development of a baby.

2. Fish Is High In Calcium

We know that calcium is essential for the formation and maintenance of bones. For this reason, we advise you to eat fish such as sardines and anchovies. These species are generally eaten whole, including the bones. This way you get the type of calcium that helps you keep your bones and muscle tissues in good condition.

3. Fish is rich in iodine

If you have an iodine deficiency, include fish in your diet more often. All varieties are rich in this mineral and can help you reverse an iodine deficiency. Salmon and tuna contain the most iodine.

4. Eating Fish Can Help Prevent Degenerative Diseases

The antioxidant activity of vitamins A and E in oily fish may be of interest because it helps protect against cardiovascular problems, degenerative diseases (such as Alzheimer’s) and even cancer.

5. Eating Fish Can Improve Your Vascular Health

The vitamins that eating fish provides can help control blood pressure and improve your cardiovascular health.

An analysis of 16 studies conducted in 2012 concluded that consuming 150 to 200 mg of omega 3 fatty acids would significantly improve your arterial and cardiovascular health on an overall level.

6. Fish proteins promote rapid wound healing

Several studies concluded that an adequate intake of proteins with a high biological value and vitamins are essential for a good wound healing response. Fish is an excellent supplier of both.

7. Certain types of fish are low in calories

Depending on the type of fish, a 100 gram serving can contain about 100 to 200 calories. This is less than the average amount of pork or breaded meats.

8. Eating Fish Promotes DNA Regeneration

Fish is rich in B vitamins. These vitamins are essential for the process of DNA regeneration and they also help you process food and convert it into energy.

As you can see, the benefits of eating fish are many and varied. Despite these benefits, people with gout should moderate their intake of fish, as it can contain high amounts of purines.

So include fish in your diet. However, always keep in mind that some varieties can be high in mercury. Contact your doctor if you have any questions about this.