The benefits of regularly eating fish
Improves vision
As people age, their eyesight deteriorates. In today’s era, spending too much time in front of computer screens and mobile phones negatively impacts eyesight.
Research shows that omega-3 fatty acids help prevent vision loss. You can easily supplement the necessary omega-3 fatty acids by eating fish.
Promotes hair growth
Some types of fish, such as tuna, sardines, and salmon, are considered very beneficial for hair growth. They are rich in omega-3 fatty acids, which help promote hair growth and make hair shiny, thick, and healthy.
Reduces autoimmune diseases
Studies have shown that eating fish daily can help prevent autoimmune diseases such as type 1 diabetes. Fish contains high levels of vitamin D, which boosts the immune system and glucose metabolism.
Prevents PMS symptoms (Premenstrual Syndrome)
Women experiencing premenstrual syndrome should regularly include fish in their diet. The omega-3 fatty acids in fish help prevent the occurrence of symptoms.
Reduces the risk of Alzheimer’s disease
Nutrients in fish are essential for normal brain function. Regular fish consumption is believed to reduce the risk of Alzheimer’s disease and prevent cognitive decline, which can lead to functional complications in the brain.
Good for the brain and memory
Fatty fish is a top-ranked brain food. They provide an excellent source of omega-3 fatty acids, which are vital for the body and the brain.
About 60% of our brain is made up of fat, and half of that fat consists of omega-3 fatty acids.
The brain uses omega-3 to build brain and nerve cells. These fats are crucial for learning and memory.
In addition, omega-3 provides other benefits to the brain, such as slowing down age-related mental decline and preventing Alzheimer’s disease.
A deficiency in omega-3 can lead to a decrease in learning ability and depression. According to research, people who regularly eat fish tend to have more gray matter in their brain. Gray matter contains most of the nerve cells that control decision-making, memory, and emotions.
How much fish is enough?
Fatty fish such as sardines, mackerel, tuna, herring, anchovies, and salmon are the best fish species rich in omega-3 fatty acids and vitamin D.
Nutrition experts recommend that everyone should eat fish at least twice a week, especially fatty fish rich in omega-3 fatty acids. However, to avoid risks associated with consuming fish regularly, such as fish contaminated with chemicals or mercury, you should choose fish that are caught or raised under safe water conditions, free from pollution.
Avoid eating fish with high mercury levels, such as tilefish, king mackerel, bigeye tuna, sharks, swordfish, and bluefish.
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