How many of us are Fishetarians? Do you know eating fish is the best choice to include protein in your diet? Therefore here are some of the points you should know about how eating fish is associated with health benefits.
Fish is an excellent source of nutritive value providing high quality protein and wide variety of vitamins and minerals including Vitamin A and D, phosphorus, magnesium, selenium and iron. Fish is an excellent source of omega 3 fatty acids which is very important for brain, heart and other parts of body. Fish oil helps in preventing heart diseases, cancer, psoriasis, arthritis and helps in maintaining body weight. Fish contains unsaturated fatty acids (omega 3 fatty acids) which when substituted for saturated fatty acids present in meat can lower your cholesterol.
Omega 3 fatty acid and their source
Omega 3 fatty acids are type of poly unsaturated fatty acids(PUFA). They are essential in human diet because our body cannot synthesizethem. These fats are important for proper brain growth and development.
There are three types of poly unsaturated fatty acids collectively referred as omega 3 fatty acids: ALA (Alpha- linoleic acid) found in plant sources, while DHA (docosahexaenoic acid) and EPA (eicosapentaenoicacid) are found in fish and shellfish. Hence it is recommended to include all the source of omega 3 fatty acid for proper growth and development.
Omega 3 fatty acids are found abundant in deep water fatty fish and some plant foods. Fish rich in omega acids include sardines, laketrout, tuna and salmon. Their content vary greatly among different species offish.
Plant source of omega 3 fatty acid include spinach, walnuts, flaxseeds, wheat germ, soybean and canola oil and pumpkin seeds.
Importance of Omega 3 fatty acids
Omega 3 fatty acids helps to reduce inflammation throughout body. Inflammation in body can damage blood vessels thus leading to heart problems.
Omega 3 fatty acid can decrease triglycerides, lower blood pressure, reduce blood clotting, decrease heart stroke or heart failure, reduce irregular heart beat and in children increases learning ability.
DHA is found to be important for visual and neurological development in infants.
Researchers suggest that omega 3 fatty acid may help to protect against Alzheimer’s disease and dementia thus having positive effect on gradual memory loss linked to aging.
Studies have also shown that omega 3 fatty acid can reduce symptoms of ADHD (Attention Deficit Hyperactive Disorder) in children by improving their mental skills like thinking, remembering and learning.
Diet rich in omega 3 fatty acid also helps in lowering blood pressure in people having hypertension.
Eating one or two servings of fish per week mostly those rich in omega acids can prevent heart problems and sudden cardiac death.
Thus a nutritious diet rich in omega 3 fatty acids help reduce inflammation, prevent heart disease and arthritis, positively impact behavior and cognitive function and ever help you look better.