Fish has numerous minerals most people need. Iodine, vitamins, minerals, and high-quality protein are included. Fatty species are sometimes healthiest. Because fatty fish like salmon, trout, sardines, tuna, and mackerel have more fat-based nutrients. This contains vitamin D, a fat-soluble essential many lack.
The leading causes of premature death worldwide are heart attacks and strokes . One of the healthiest foods is fish. Of course, numerous big observational studies suggest that fish eaters had a lower risk of heart attacks, strokes, and heart disease death. One research of over 40,000 US men found that those who ate one or more servings of fish per week had a 15% decreased risk of heart disease .
Growth and development require omega-3s. DHA is crucial for brain and ocular development . Thus, pregnant and lactating women should consume enough omega-3 fatty acids . Mercury-rich fish can cause brain development issues. Therefore, pregnant women should only eat 12 ounces (340 grams) of low-mercury fish like salmon, sardines, and trout per week.
Aging reduces brain function. Mild mental decline is normal, although neurodegenerative diseases like Alzheimer's exist. Fish consumption slows mental deterioration in many observational studies . Studies also show that weekly fish eaters have larger gray matter in the brain's emotional and memory centers .
Common mental illness: depression. Sadness, low energy, and loss of interest in life and activities characterize it. Although less talked about than heart disease or obesity, depression is one of the world's largest health issues. Studies show that frequent fish consumption reduces depression . Many controlled experiments show that omega-3 fatty acids can fight depression and boost antidepressant efficacy . Fish and omega-3 fatty acids may help bipolar disorder .
Vitamin D acts like a steroid hormone, and 41.6% of Americans are deficient . Best vitamin D sources include salmon and fish products. Fatty seafood like salmon and herring have the most . A 4-ounce (113-gram) portion of cooked salmon provides 100% of the vitamin D required. Cod liver oil, for example, has about 200% of the Daily Value (DV) of vitamin D in one tablespoon (15 ml). Vitamin D supplements may be beneficial if you don't get enough sun or consume fatty fish.
Autoimmune illnesses like type 1 diabetes arise when your immune system erroneously assaults and destroys healthy tissues. Omega-3 or fish oil intake reduces the risk of type 1 diabetes in children and autoimmune diabetes in adults . Omega-3s and vitamin D in fish and fish oils may be to blame. Fish may also lessen your risk of rheumatoid arthritis and multiple sclerosis, but the evidence is limited .
A prevalent condition, asthma causes chronic airway inflammation. This disorder has skyrocketed in recent decades. According to 25Trusted Source, frequent fish consumption lowers asthma risk by 24% in children but not in adults.