Regular fish consumption has several health benefits because it is rich in good fats, proteins, vitamins, antioxidants, and anti-inflammatory properties.
In addition, fatty fish such as tuna, salmon, sardines, sea bream, and mackerel are rich in omega 3, a potent anti-inflammatory that reduces the risk of atherosclerosis and heart complications such as heart attack. To obtain these benefits, fish should be consumed at least 3 times a week. However, pregnant women should avoid excessive consumption of some fish, mainly tuna, shark, or swordfish because they have high amounts of mercury, which can affect the baby’s development. In this article, we list 7 main health benefits of eating fish regularly. Happy reading.
1.Strengthen the Immune SystemÂ
Fish is a source of good proteins and fats, such as omega 3, which increase the production of the body’s defense cells, strengthening the immune system. In addition, it is a food rich in vitamin C and vitamin E, which contain anti-inflammatory properties, protecting the immune system from possible inflammation.
2.Prevent the Risk of Osteoporosis
Fish is an excellent way to prevent the onset of osteoporosis since it is rich in vitamin D, which allows to increase the absorption of calcium in the intestine to avoid bone wear. In addition, vitamin D is very important for the body because it also helps prevent diabetes, infertility, cancer, and heart problems.
Vitamin D is found, especially in fatty fish, because this vitamin is found in the fat in food.
3.Strengthen Bones and Teeth
Fish can be an excellent way to strengthen bones and teeth. Since we’ve mentioned earlier, it is a food rich in calcium, which makes bones and teeth stronger, preventing problems such as cavities. In addition, fatty fish are rich in omega 3, which helps to decrease bone loss, keeping bones healthier.
4.Prevent Premature Skin Aging
Due to their antioxidant properties, some lean fish like swordfish and horse mackerel help to slow premature skin aging and prevent diseases such as skin cancer. Besides, because they are rich in omega 3, fatty fish also promote the renewal of skin cells, keeping it healthy.
5.Reduce the Risk of Atherosclerosis
Fatty fish are foods that reduce the risk of atherosclerosis – a disease where plaques build up in your arteries – because they are rich in omega-3s and antioxidants. This is because omega 3 and antioxidants lower bad cholesterol and triglycerides that are responsible for the formation of fatty plaques in the vessels, improving blood circulation and preventing the appearance of clots that can result in serious complications, such as heart attack.
6.Improve Memory
Regular consumption of fish improves memory because it is a food rich in omega-3, antioxidants, and minerals, such as calcium and phosphorus, which protect brain cells and ensure their proper functioning.
7.Relieve Arthritis Symptoms
Fatty fish are good sources of omega 3, which helps to relieve arthritis symptoms by having potent anti-inflammatory properties. This means that by increasing the levels of omega-3 in the body, the inflammation in the joints reduces and the pain also decreases.
Does Eating Raw Fish Also Have Benefits?
Raw fish has more health benefits than cooked fish because as it has not been placed at high temperatures, it has not lost any of its nutrients such as omega 3, proteins, vitamin D, calcium, iron, and vitamin B12.
However, with the consumption of raw fish, there is a greater risk of intoxication because it is easier for the raw fish to be contaminated by bacteria or parasites, it is important to freeze it before being eaten raw so that if there are microorganisms, they can be eliminated with low temperatures.
Thus, fresh and uncontaminated fish that are eaten raw can have other benefits such as:
- Helping brain development;
- Fight anemia;
- Decrease bad cholesterol and increase good cholesterol;
- Control blood pressure;
To get the benefits of raw fish, an excellent option may be to consume it in sushi because it is prepared with other foods rich in vitamins, such as fruits or vegetables.
Do you know any other health benefits of eating fish? Share them with us in the comments below.
