Fish contributes to… Our good health!
Cardiac health
According to studies, fish is a rich source of Omega-3 fatty acids and helps improve cardiac health. These fats reduce the risk of abnormal heart rhythm, protect against arterial blockages, and reduce triglyceride levels and blood pressure.
Additional analysis done by the Harvard University School of Public Health concluded that eating fatty fish once or twice a week (i.e. 2 grams of Omega-3 fatty acids) reduces the individual risk of cardiac death by 36% and the risk of death from any cause by 17%.
Its anti-tumour properties
Eating at least three portions of fish a week reduces the risk of developing bowel cancer, according to new research cited by The Independent. The study was published in the scientific review ‘Clinical Gastroenterology and Hepatology’ which was funded by the World Cancer Research Fund (WCRF) as part of the bowel cancer prevention effort.
But recently scientists have proved that such diets are able to protect against cancer as well. An example of foods with ‘protective’ action are those containing Omega-3 fats; found in tuna, salmon, mackerel and sardines, but also in legumes, beans and vegetables, such as broccoli. Also in red wines and grape juices that also have satisfactory antioxidant properties.
Brain food
Eating fish, which is cooked in the oven or grilled, at least once a week, helps with good brain health and protects against dementia, according to new research from the School of Medicine at the University of Pittsburgh.
Another study found that people with high levels of Omega-3 had increased blood flow to the brain. The researchers also identified a link between Omega-3 levels and better cognition, or thinking skills. Also, the results show that eating foods rich in Omega-3, such as oily fish, can boost brain function.
Digestible food
Fish is one of the most easily digestible foods; especially white fish, such as sea bream and sea bass. They are ideal food for children, pregnant women, the elderly, people who are on a diet or those who are experiencing problems with indigestion. Eating fish helps to provide the body with a wealth of nutrients without burdening the digestive system.
Fish is ideal for dieting, since it provides satiety, a feeling ofwell-being and helps burn fat. The Mediterranean diet suggests consuming fish 3-4 times a week.
Anti-inflammatory action
Eating fish has a significant anti-inflammatory effect. It provides a significant amount of polyunsaturated fatty acids and helps to fight inflammation.
It is a very good source of animal protein and essential amino acids. It does not contain significant amounts of saturated fat, while it is rich in unsaturated fatty acids of the Omega-3 family. Omega-3 fatty acids reduce elevated triglyceride values, increase ‘good’ HDL cholesterol, reduce platelet aggregation in the vascular walls thereby offering antithrombotic action, while exerting anti-inflammatory action.
Eye health
Eating fish has been strongly linked to good eye health and protecting vision. A main source of Vitamin A is fish. A deficiency of Vitamin A often leads to drying of the conjunctiva of the eye (dry eyes), to poor night vision (nyctalopia), while a long-term deficiency can even lead to blindness. Vitamin D also participates in the mechanism of vision and it is found in fish and sunlight.
Omega-3 fatty acids belong to the polyunsaturated fatty acids group and have been found to influence the development of vision integrity in newborn children. Docosahexaenoic acid (DHA) belongs to this category of fats and it seems to be very important, especially in the case of premature babies, because the rapid development of the retina is carried out in the last trimester of pregnancy and in the first trimester of life. Its concentration in breast milk depends on the diet of the nursing mother, so she should receive sufficient amounts of Omega-3 fatty acids.
Avoiding a nebuliser
It has been proven that eating fish in early childhood contributes to the prevention of asthma. Researchers in the Netherlands studied 7,210 children and found that eating fish between the sixth and twelfth months of life contributed to a reduced risk of wheezing by the age of four, compared to children who had tried fish after the age of 12 months. These children also had a reduced risk of shortness of breath by the age of four, which can be indication of asthma in toddlers.
Although the relationship between fish and asthma is under investigation, researchers speculate that the same anti-inflammatory properties that make fish fats a good nutritional choice for preventing arthritis can also benefit asthma sufferers.
Development of the fetus
A healthy diet, rich in Omega-3 fatty acids is important during pregnancy for the proper development of the fetal brain and nervous system. A study published in 2007 in the scientific publication The Lancet, concluded that women who ate less than three to four servings of seafood per week were more likely to have a child with a low verbal IQ and problems in motor skills, social development and communication (all symptoms of delayed brain development).
Reducing the risk of rheumatoid arthritis
Rheumatoid arthritis is one of the most common forms of arthritis, the main characteristics of which are chronic swelling, inflammation and joint pain. But for women, a serving of oily fish can reduce the risk of developing the disease, according to the Swedish Mammography Cohort of the Karolinska Institute. The researchers studied 32, 000 women and observed that those who consumed 210mg of Omega-3 fatty acids daily (i.e. one serving of fatty fish or four servings of lean per week) had a 52% lower chance of developing rheumatoid arthritis
Increased fertility
Nutrition plays an important role for couples wishing to have children. A study conducted at Harvard University involving 156 men (who had been to the Massachusetts General Hospital Fertility Center) showed that 25% of those who ate a lot of fish (mainly salmon and tuna) had a 34% increased sperm count, compared to those who ate little fish. Possibly fish nutrients such as Omega-3 may help improve sperm quality, ovulation and increase levels of progesterone, a female hormone involved in pregnancy.
Skin protection
EPA (eicosapentaenoic acid) has many benefits for the skin, including the ability to regulate the production of lipids that moisturise the skin. Also, eating oily fish protects cells from free radicals, caused by ultraviolet light. This protection contributes to the maintenance of collagen, which in turn prevents skin aging.
