What Happens to Your Body When You Eat Fish Regularly

From the casual tuna sandwich to the decadent seared salmon, fish is a versatile and delicious food with incredible health benefits.

The Dietary Guidelines for Americans recommends that healthy adults consume 8 to 10 ounces of fish each week. Fish is packed with nutrients, but depending on the type of fish you choose, there are also potential downsides. Read on to find out what happens when you eat fish regularly, the pros and cons, and tips for choosing a nutritious (and safe) fish for your day.

Nutritional content of fish

Here’s the nutritional information for 100 grams (about 3.5 ounces) of the three types of fish:

White tuna, canned in water

• calorie: 128
• Total Carbohydrates: 0 grams
• Dietary fiber: 0 grams
• Total Sugars: 0 grams
• protein: 24 g
• Total Fat: 3 grams
• Saturated fats:
• sodium: 377 milligrams (mg)
• Vitamin D: 80IU
• Omega-3: 880mg
• calcium: 14 mg
• potassium: 237mg

Cooked Atlantic cod

• calorie: 89
• Total Carbohydrates: 0 grams
• Dietary fiber: 0 grams
• Total Sugars: 0 grams
• protein: 19 grams
• Total Fat: 1 gram
• Saturated fats: 0 grams
• sodium: 66mg
• Vitamin D: 39 IU
• Omega-3:
• calcium: 12 mg
• potassium: 207mg

Cooked salmon

• calorie: 153
• Total Carbohydrates: 0 grams
• Dietary fiber: 0 grams
• Total Sugars: 0 grams
• protein: 25 grams
• Total Fat: 5 grams
• Saturated fats: 1 gram
• sodium: 90mg
• Vitamin D: 522IU
• Omega-3: 674mg
• calcium: 8mg
• potassium: 439mg

5 Health Benefits of Eating Fish Regularly

1. It may improve your heart health

Fish, especially oily cold-water fish (such as salmon), contain omega-3 fatty acids, which is one of the main reasons why eating fish is associated with a lower risk of cardiovascular disease and stroke. In fact, studies have shown that for every 20 grams (less than 1 ounce) of fish eaten per day, the risk of cardiovascular disease and death decreases by 4 percent.

2. It may support your baby’s brain health during pregnancy

Fish consumption is recommended during pregnancy as it provides nutrients that support the baby’s brain development. Research suggests that eating foods rich in omega-30, such as fish, may also reduce the risk of premature birth. If you’re pregnant, try to eat fish that are low in mercury, such as salmon and cod.

3. It may improve your cognitive abilities

Fish contains many nutrients that support brain health. Vitamin B12choline, and omega-3 fatty acids. Data suggests that fish consumption may be associated with a reduced incidence of mild cognitive decline and Alzheimer’s disease. In one study of older adults, Mind Diet (Dietary habits that may help reduce risk of dementia) People who were instructed to eat fish once a week had improved cognitive function after 12 weeks compared to those who did not eat fish. Tip: Avoid fried fish as it has been shown to slow down brain function.

4. It may improve your mental health

There may be a link between eating fish and feeling better. Low levels of omega-3 fatty acids and vitamin D, nutrients found in high amounts in some fish, have been linked to depression. Research suggests that omega-3s may play a role in depression. mental healthIt may also reduce the risk of depression. Diet is only one factor in mental health, but there are certain foods, such as cold water fish, that can help with mental health. Support your moodIf you are concerned about your mental health, talk to your health care provider.

5. It may reduce inflammation

Chronic inflammation It’s linked to many health conditions, including cancer, heart disease, arthritis, and diabetes. Omega-3 fatty acids are top of the list of nutrients that help manage chronic, low-level inflammation. Oily fish contain DHA and EPA, two omega-3 fatty acids that have been shown to help reduce inflammation. In fact, a diet that includes oily fish has been shown to lower inflammatory markers in people at high risk of heart disease.

Potential drawbacks

While there are many benefits to eating fish, there are also some potential downsides worth noting. Here are some “dos and don’ts” for fish eaters:

• Allergic reactions: A fish allergy can lead to a severe and potentially life-threatening condition called anaphylaxis. Symptoms of a fish allergy can range from mild symptoms such as hives, itching, and a stuffy nose to severe symptoms such as difficulty breathing, dizziness, and loss of consciousness.
• Mercury exposure: Fish such as shark and swordfish are high in mercury and other contaminants that are especially dangerous for pregnant women and children. There are many fish that are lower in mercury, such as cod, anchovies, tilapia, and freshwater trout. salmon.
• Food poisoning: If fish is not handled or cooked properly, it can harbor bacteria and viruses that can cause food poisoning, so buy fish and shellfish from a reputable source, store them at the right temperature and cook them thoroughly to minimise the risk.

The best way to cook and enjoy fish

It’s important to cook fish in a fun and healthy way. Here are some of the best ways to cook fish.

• grill: When cooked correctly, grilled fish is moist and flavorful with a slightly crisp exterior that makes for a delicious, healthy meal. Cook your fish in a marinade. Garlic marinated grilled fishbrush with butter before cooking, Lemon Garlic Grilled Tilapia Or spice it up like this Grilled sea bream.
• Steaming: Cooking fish in warm, moist air helps preserve its delicate flavor, and steamed fish pairs well with lightly sautéed vegetables or a fresh salad for a balanced, healthy meal. Ginger white fish and cabbage.
• poaching: Poaching, a gentle cooking method, results in a tender, delicious fillet. Served with a simple sauce made from the poaching liquid and a whole grain such as quinoa or farro, poached fish makes a nutritious and satisfying meal. Classic ways to enjoy poached fish are: Poached Salmon with Fennel and Lemon.
• Baking: A versatile and easy dish to prepare, grilled fish pairs well with roasted vegetables and a hearty grain salad. Grilled fish fillet This recipe goes well with anything.

Conclusion

Eating fish weekly is a healthy habit, and leading organizations like the American Heart Association recommend eating fish regularly. Aim to include 8 to 10 ounces (about two servings) of fish in your diet each week to support heart and brain health, mood, and more. When shopping, choose fish that are low in mercury, such as salmon, light tuna, tilapia, and cod. Stick to cooking methods like grilling, baking, or steaming fish, and avoid deep-frying.