Fish has a reputation for being low calorie, high protein “brain food,” due to the presence of polyunsaturated essential omega-3 fatty acids found in fish oil. The human body can’t naturally produce omega-3s, but yet they’re needed for total-body wellness.
The good news is most new research indicates that eating fish only once or twice a week can be enough to reap the benefits.
Here are seven reasons to add fish to your diet to improve your health.
Prevent Heart Disease: Research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.
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.
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.
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.
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.
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.
Stronger Sperm: A recent study of number of men found that those who ate more fresh fish along with other healthy foods such as fruits, vegetables, and whole grains had stronger swimmers than those who ate unhealthy diets.
Researchers say that preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.
