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15 reasons why you should eat more fish

eat more fish

There are numerous reasons why you should eat more fish. Fish consumption dates back to 50,000 and 10,000 years during the Upper Paleolithic period. Analysis of the remains of 40,000-year old Tianyuan man has shown that he regularly ate freshwater fish. River Nile had an abundance of fish; fresh and dried fish were the staple food for most of the ancient Egyptians

Fish is packed with nutrition that is good for your mind and body. One of the most important dietary protein sources, fish is loaded with essential nutrients, such as omega-3 fatty acids. Protein in fish helps you maintain a lean body and strong muscles. Fish is also good for your brain, liver, and sleep. There are a plethora of reasons why you should eat more fish. Here, we will explore 15 reasons that should encourage you to dine on this superfood more.

eat more fish

  1. Fish lowers heart disease risk

Fish consumption is linked with a reduced risk of coronary heart disease, according to a study published in the journal American Journal of Cardiology. Fish is packed with omega-3 fatty acids, which is very heart-healthy and helps you protect your heart, reduce inflammation, and ward off chronic diseases.

  1. Fish lowers cholesterol

Omega-3 fatty acids are known to help in reducing LDL cholesterol, also known as the “bad” cholesterol, according to the Baylor University Medical Center Proceedings. Omega-3s are also known to reduce cholesterol-building lipids in the blood. [Read more Scientists report significant breakthrough in anti-aging]

eat more fish
Eating fish lowers blood pressure (Image: Creative commons)


  1. Fish lowers blood pressure

Eat more fish if you have hypertension, suggests a study published in the Circulation. According to the study, high omega-3 content in fish helps lower blood pressure.

  1. Fish lowers risk of Alzheimer’s disease

Fish is good for your brain. A 2016 study found that moderate fish consumption was associated with a lower risk of developing Alzheimer’s. The study, which was published in the Journal of the American Medical Association, found that people who eat fish regularly had more grey matter in the brain. Grey matter shrinkage causes cognitive decline. The researchers noted that although eating fish was correlated with higher mercury levels in the brain, it wasn’t linked with brain neuropathy.

eat more fish
Fish is good for your eyes (Image: Creative commons)
  1. Fish enhances eye health and improves vision

Omega-3 fatty acids are helpful in boosting eye health and improving vision, according to Agency for Healthcare Research and Quality (AHRQ). Our eyes and brains have heavy concentrations of omega-3s, therefore, we need these fatty acids to maintain eye and brain health. Fish is one of the most abundant sources of these beneficial fats. [Read more Exposure to environmental toxin may increase risk of Alzheimer’s]

eat more fish

  1. Eating fish can ease symptoms of rheumatoid arthritis

Eating fish regularly can alleviate the pain and swelling from rheumatoid arthritis. The study, conducted by Brigham and Women’s Hospital and Harvard Medical School, found that rheumatoid arthritis patients who consumed fish 2 times or more a week experienced less joint tenderness and swelling compared to the folks who rarely or never consumed fish. Moreover, the condition further improved for those who consumed one additional portion of fish each week. [Read more Vitamin B3 (Niacin) benefits, side effects and natural sources]

  1. Eat more fish if you have depression

Fish works wonders for people having mental health problems. A study published in Journal of Psychiatry & Neuroscience showed that fish oil, when taken with a form of antidepressant known as selective serotonin reuptake inhibitor (SSRI), can improve depression symptoms. However, researchers believe more research is needed to confirm this finding.

eat more fish

  1. Eating fish helps you sleep better

If you’re having trouble falling asleep or having a good night’s sleep, you may want to eat more fish. A study appearing in Journal of Clinical Sleep Medicine found that participants who consumed more fish had improved quality of sleep. Researchers believe this may be due to the high concentration of vitamin D in fish, which helps you sleep better.

Read more Eating Fish Weekly Makes Kids More Intelligent And Sleep Better

  1. Fish lowers risk of heart failure

Fish is well-known for its heart-healthy properties. The department of medicine at the Brigham and Women’s Hospital conducted a study that showed that due to high concentration of omega-3, average consumption of fish may help reduce risk of heart failure.

eat more fish

  1. Fish lowers risk of developing autoimmune disease

If you want to stay away from developing autoimmune diseases like type 1 diabetes, you may want to eat more fish. According to a study published in Nutrition and Diabetes, high vitamin D content in fish helps your body with its glucose metabolism and immunity.

  1. Fish reduces risk of stroke

A study appearing in British Medical Journal found that high concentration of omega-3 fatty acid in fish helped reduce risk of strokes in participants of the study. [এসপারাগাসঃ স্বাস্থ্যগুণ, ভেষজগুণ এবং ইতিহাস]

eat more fish

  1. Fish speeds up your metabolism

If you want to lose weight, you should eat more fish. A study conducted by University of Guelph in Canada found that high omega-3 content in fish plays a helpful role on your metabolism. According to the study, omega-3s improved resting and fat oxidation in older females.

  1. Eating fish reduces risk of cancer

A study published in The American Journal of Clinical Nutrition found that fish can reduce risk of certain cancers. According to the study, participants who consumed higher amount of fish had reduced risk of digestive cancers like pharynx, oral cavity, pancreas and colon cancers, compared to those who consumed lower amounts of this seafood.

eat more fish

  1. Fish helps treat liver disease

A study conducted by Columbia University found that high concentration of omega-3s in fish help treat liver disease. According to the study, these fatty acids help disintegrate triglycerides and fatty acids present in the liver, thereby reducing the risk of fatty liver disease.

  1. Fish eases symptoms of PMS

In women, fish can alleviate symptoms of premenstrual syndrome. A study published in Journal of Psychosomatic Obstetrics & Gynecology found that women experiencing PMS often had their symptoms eased after the consumed more omega-3, fatty acids commonly found in most fish.

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Salahuddin Ahmed is a freelance medical writer and blogger, who has been writing about medicine and health for more than a decade. A former New York transplant, he now lives in his native Dhaka. He received a Bachelor's degree from the University of Louisiana and a diploma on eTechnology from NIIT, Dhaka. A voracious eater, Salahuddin only dines at restaurants that offer free refills on rice.