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7 Evidence-based Health Reasons To Increase Your Fish Consumption


Fish is well known to be a rich source of protein, vitamin D and omega-3 fatty acids, all of which are great health boosting properties.


Whilst we know that fish is a good choice when it comes to meal times, we have an array of evidence-based health benefits that further give cause for ensuring we include it in our diet regularly.


1. Lowered risk of heart attack and stroke

There have been many studies that have shown that people who eat fish regularly have a lower risk of heart attack and stroke, and therefore a lowered risk of premature death. One study has shown that people who ate fish once or more per week were 15% less likely to succumb to stroke or heart attack.


2. Protecting the brain

Cognitive decline is a natural part of ageing, this involves the grey matter within your brain beginning to deteriorate. However, many studies have shown that people who eat more fish, aged at a slower rate than those who didn’t, leaving them with a greater quantity of gray matter and the ability to regulate emotion and memory more effectively.


3. Decreased depression risk

Many studies have shown that people who ate fish regularly were less likely to become depressed. There has been a link shown in trials between omega-3 fatty acids and the ability to fight against depressive symptoms.


4. Vitamin D boost

Approximately 40% of us are deficient in vitamin D, a vitamin that helps to fight disease, reduce depression, boosts weight loss and immune system and strengthens bones and teeth. Fish is the richest dietary source of vitamin D, with fatty fish sources containing the highest amounts. These include herring, salmon, sardines, mackerel and tuna.


5. Decreased risk of autoimmune diseases

High fish consumption has been linked to a decreased risk of the development of several autoimmune diseases including type 1 diabetes, rheumatoid arthritis and multiple sclerosis.


6. Improved vision

A disease called macular degeneration is the leading cause of vision impairments and blindness, more commonly affecting older individuals. One study has shown that regular fish consumption was linked to a 42% lower risk of developing this disease among women.


7. Improved sleep

Research has shown that frequent consumption of fish could lead to improved sleep and a reduced risk of sleep disorders. One study showed that individuals who ate salmon with 3 meals per week led to improvements in sleep quality and daily functioning. 


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