Why Fish Should Be A Part Of Your Healthy Diet

Ranked as one of the healthiest foods, fish offers a lot of health benefits. Fish is an exceptionally nutritious food packed with high-quality proteins, minerals (such as iodine, selenium and zinc), omega-3 fatty acids, vitamins B12 and D. 

Due to its high nutritional content, fish is a healthy choice for children and women of all ages, including pregnant and nursing mothers. It’s been said that fish is rich in omega-3 fatty acids which is important in brain development.

In commemoration of World FisheriesDay, this article explores some of the health benefits associated with fish consumption

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1. Heart Health

Heart attacks and cardiovascular diseases are one of the causes of premature death worldwide. Unfortunately, women are at higher risk, especially after menopause. Study shows that women who eat fish regularly have lower risks of heart disease. 

Fatty fish is known to be healthy because it contains omega-3 fatty acids which can improve heart health.

2. Brain functionality 

Brain functionality decreases as we age. Study shows that consumption of fish increases cognitive function and reduces the risk of dementia. Omega 3 fatty acids also help protect the brain from inflammation and brain damage.

Furthermore, other research carried out indicate that regular consumption of fish or its inclusion into meals can cause an increase in gray matter, especially in the emotional and memory centres. With this, there is better emotional regulation and memory. 

3. Improved sleep quality

Insomnia and other sleep related problems have become more common, especially among nursing mothers and businesswomen. Preliminary studies show that eating fish consistently, especially salmon, at least three times a week has been shown to improve sleep quality.

Salmon contains vitamin D, tryptophan and omega-3 fatty acids; these acids are all known to regulate the sleep-wake cycles and improve sleep quality.

4. A good dietary source of vitamin D

Morning sun is a good source of vitamin D. If you are in a country where it’s usually mostly cold throughout the year, you may consider including fish in your daily meal to obtain a dietary source of vitamin D.

Herring and salmon contain the highest amount and are good sources of vitamin D. Other sources of dietary vitamin D include fish oils and cod liver oil.

Importance of Fish During Pregnancy

1. Prevents Nutritional Deficiencies  

Fish is rich in nutrients and vitamins that prevent nutritional deficiency for both the mother and the fetus. 

2. Fetal Brain Development

Omega 3 fatty acid contains DHA (docosahexaenoic) which is important in fetal brain and eye development. During pregnancy, it is advised to eat lots of fish.  It has been discovered that children from women who consumed fish during pregnancy, have high cognitive development.

3. Reduced Risk of Preterm Birth

With regular fish consumption, the chances of preterm birth and underweight birth are significantly reduced.

Fish has a lot of benefits for women and children of all ages. While we encourage women to consume fish regularly, caution should be taken due to the risk of mercury contamination. Pregnant women, nursing mothers and women who are trying to conceive should avoid fish with high levels of mercury. Examples include king mackerel, shark and swordfish.

It is safer to opt for other options such as herrings, salmon, sardines or trout. According to the FDA, two to three servings of fish are ideal. Remember, healthy living begins with what you consume.