Eating fish is recommended for all age groups as fish contains proteins and is an excellent source of omega-3 fatty acids. The fat content in fish is low, so its consumption does not lead to weight gain. Regular consumption of fish has been found to protect against many diseases. A healthy way of cooking also adds to the benefits of fish consumption.
Health benefits of eating fish
Consumption of fish on a regular basis has many advantages and health benefits as it contains many healthy fatty acids and is a rich source of proteins. Our body does not produce its own omega-3 fatty acids. The majority of the benefit of fish-eating seems to come from the omega-3 fatty acids that it contains.
Asthma: Feeding children in the age group of six months to one year with fish has been found to be associated with a lower prevalence of asthma. This is due to the presence of omega-3 fatty acids in fish which protects against the development of this respiratory disorder.
Brain development and health: Omega-3 fatty acids play a major role in the development and function of brain. Eating fish during pregnancy helps in the brain development of the growing fetus. Scientific studies have shown that children of mothers who eat fish during pregnancy have better social and verbal skills during later life as compared to the children of mothers did not consume fish.
Researchers have found that many brain-related conditions may be prevented by the intake of omega-3 fatty acids. These include dementia, Alzheimer’s disease, depression in advanced age. Elderly people who eat fish or seafood regularly may have a lower risk of developing the above disorders. These fatty acids also may prevent dyslexia and ADHD (attention deficit hyperactivity disorder) in children.
Eyes: Fish rich in omega-3 fatty acids is good for the health of the retina layer of the eye which perceives light.
Heart and blood vessels: It has been found that regular consumption of fish is associated with a reduction in risk of ischemic heart disease and stroke. This is due to anti-inflammatory and anti-thrombotic effects of the fatty acids. There is also improvement in levels of good cholesterol which results in improvement in elasticity of blood vessels and a lowering of blood pressure.
Diabetes: People with diabetes are at increased risk of cardiovascular disease and are therefore encouraged to eat fish. Omega-3 fatty acids are known to raise level of adiponectin in blood which improves the regulation of blood sugar in patients with diabetes. A regular intake of fish helps in reduction of risk for type 2 diabetes mellitus.
Inflammatory conditions: Fish consumption may relieve the features of certain chronic inflammatory conditions like rheumatoid arthritis, psoriasis. There is a significant reduction in the morning stiffness of all joints of body. The requirement of NSAID’s is reduced in these patients.
Risk of mercury poisoning
Though eating fish on a regular basis has multiple benefits, environmental pollution has made their consumption risky in some areas. Any fish with high mercury content should not be consumed as it affects the nervous system resulting in neuropathy, musculo-skeletal pain and increased risk of a heart attack. The types of fish likely to have high mercury include shark, swordfish and marlin. These should also be avoided during pregnancy and lactation.
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Fish-eating is healthy and has many benefits though one should also be aware of the risk of mercury poisoning. Fish caught from contaminated water or the bottom feeders should be avoided. Properly cooked fish procured from a reliable source is good for health and prevents many diseases.
