Introduction
Many species of fish are consumed as food in virtually all regions around the world. Fish has been an important source of protein and other nutrients for humans throughout history. Fish is a low-fat high-quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). It is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Nutrients in Fish (per 100gm)
Energy (kcal) – 203
Protein (gm) – 23
Fat (gm) – 12
Cholesterol (mg) – 77
Vitamin B-12 (µg) – 13
Phosphorus (mg) – 303
Selenium (µg) – 47
Omega-3 (mg) – 2014
- Healthy heart and brain
The omega-3 fatty acids found in pelagic fishes, are heart-friendly and can make improvements in brain development and reproduction. This has highlighted the role of fish in the functionality of the human body.
- Provides Heme Iron
Fish also contains heme iron, which is more useful to the body than non-heme iron, the type of iron found in plant-based foods. Iron is essential for healthy muscle growth and blood oxygenation. The Recommended Dietary Allowance, or RDA, for iron is about 8 mg per day for men, 18 mg for women and 10 mg for children.
- Protects the Eyes
It is thought that omega-3 fatty acids protect the eyes by preventing the build-up of plaque in the arteries or by reducing inflammation in the retina. So, forget the fish eyeballs and just eat fish.
- Lowers Risk of Heart Diseases and Strokes
Heart attacks and strokes are the two most common causes of premature death in the world.
Fish is generally considered to be among the best foods you can eat for a healthy heart.
Not surprisingly, many large observational studies have shown that people who eat fish regularly seem to have a lower risk of heart attacks, strokes, and death from heart disease.
In one study of more than 40,000 male health professionals in the US, those who regularly ate 1 or more servings of fish per week had a 15% lower risk of heart disease.
Researchers believe that the fatty types of fish are even more beneficial for heart health, because of their high amount of omega-3 fatty acids.
- Fish Is the Only Good Dietary Source of Vitamin D
Vitamin D has received a lot of mainstream attention in recent years.
This important vitamin actually functions like a steroid hormone in the body, and a whopping 41.6% of the US population is deficient in it.
Fish and fish products are the best dietary sources of vitamin D, by far. Fatty fish like salmon and herring contain the highest amounts.
A single 4 ounce (113 gram) serving of cooked salmon contains around 100% of the recommended intake of vitamin D.
Some fish oils, such as cod liver oil, are also very high in vitamin D, providing more than 200% of the recommended intake in a single tablespoon.
- Lowers cholesterol
Fish is known to bring down the levels of ‘bad’ or LDL cholesterol. The omega-3 fatty acids found in fish oil help in lowering LDL levels. This LDL cholesterol may result in plaque formation in the arteries making it difficult for the blood to flow smoothly. That may result in heart-related diseases and strokes.
- Lowers depression symptoms
Fish is also amazing for your mental health. The Journal of Psychiatry & Neuroscience found that fish oil can help improve symptoms of depression when taken with a selective serotonin reuptake inhibitor (SSRI), a type of antidepressant. Although there are reports of fish oil decreasing symptoms of depression on its own, there still needs to be more research conducted to prove this claim.
- Lowers Risk of Cancer
As opposed to red meats fish can even lower the risk of certain cancers, according to a study by The American Journal of Clinical Nutrition. The study showed that people who had a high consumption of fish actually had a lowered risk of digestive cancers, such as oral cavity, pharynx, colon and pancreas cancers, in comparison to those who ate lower amounts of fish.
“Many men go fishing all of their lives without knowing that it is not fish they are after. Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.”
Runners Mile 