In this post, we will let you understand the health benefits of eating oily fish. The oil from fish contains two fatty acids namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are believed to benefit the cardiovascular system.
The American Heart Association (AHA) suggests consuming at least two servings of fish, and especially, oily fish, each week. A serving is 3.5 ounces of cooked fish, or about three quarters of a cup of flaked fish.
Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer and arthritis. Both white and oily fish are good sources of lean protein. White fish contains fatty acids, but only in the liver, and in smaller quantities.
Omega-3 oils have been linked to higher levels of high density lipoprotein (HDL) and lower levels of triglycerides in the blood. Now let us look properly at the health benefits of eating oily fish in details.
Top 7 Health Benefits of Consuming Oily Fish
1. Protection Against Cardiovascular Disease
Consuming oily fish can help to protect against cardiovascular disease, according to the American Health Association. A study published by the American Physiological Society suggests that fatty fish oils can protect the heart during times of mental stress.
2. Protection Against Rheumatoid Arthritis
A study published in the Annals of the Rheumatic Diseases linked an average daily intake of at least 0.21 grams a day of omega-3 with a 52 per cent lower risk of developing rheumatoid arthritis. Other research suggests that omega-3 fatty acids might protect against the future development of Rheumatoid Arthritis.
3. Protection Against Dementia
Among people who abuse alcohol, fish oil may offer protection from dementia. Brain cells that were exposed to a mix of fish oil and alcohol had 95 percent less neuroinflamammation and neuronal death compared with brain cells that were only exposed to alcohol.
4. Protection From Mouth and Skin Cancers
Oily fish consumption may protect from early and late stage oral and skin cancers. Omega-3 fatty acid has been found to target and selectively inhibit the growth of malignant and pre-malignant cells at doses that do not affect the normal cells.
5. Sensory, Cognitive and Motor Development
Consuming oily fish during the last months of pregnancy can have positive effects on a child’s sensory, cognitive and motor development, research suggests. The same study did not find that breastfeeding offered the same benefits. Eating Salmon during pregnancy can benefit offspring.
6. Protection Against Asthma
The children of women who regularly consumed Salmon during pregnancy may be less likely to show signs of asthma at the age of two and a half years.
7. Protecting Vision and Memory
Docosahexaenoic acid (DHA) can protect against vision loss. Scientists have identified a link between oily fish consumption and a lower risk of vision loss in older people. A study published in PLOS One indicates that eating oily fish may improve working memory.