by Sandra Piddock

Created on: August 15, 2010

Fish should form part of every healthy diet. It's a good source of low fat protein, and contains many nutrients essential to good health. Here are just some of the health benefits of eating fish.

Good for the heart

Fish - particularly oily fish such as salmon, tuna, mackerel and sardines - is high in Omega 3 essential fatty acids. These fatty acids must come from foods, as the body is unable to manufacture them. Omega 3 is great for heart health, and cardiologists advise anyone with heart disease to eat fish at least twice a week.

Omega 3 decreases the risk of cardiac arrhythmia (abnormal heartbeat), lowers blood pressure and reduces the levels of triglycerides in the body, thus reducing the risk of heart attacks. Fish is also low in cholesterol and saturated fats, so eating fish helps protect against all the major threats to heart health. Even modest fish consumption can reduce the risk of death from heart disease by 36%.*

Good for the brain

Our mothers used to tell us fish was brain food - and they were right. The polyunsaturated acids in fish can help prevent dementia developing in older people, and the Omega 3 in fish raises levels of the chemical serotonin, which fights depression and boosts brain function. Omega 3 also helps in the development of brain cells and boosts short term memory.

Anti-inflammatory

Fish oil is great for relieving the symptoms of rheumatoid arthritis, osteoarthritis and psoriasis, as Omega 3 has anti-inflammatory properties. Inuits, whose diet consists of mainly fish, have a very low incidence of inflammatory arthritis.

Good for weight loss

Fish is high in protein and low in fat, making it a good food choice if you're trying to lose weight. As fish is high in protein, it will help you feel fuller for longer. Bake, grill or poach fish rather than frying it for a healthy option.

Good for the eyes

The Omega 3 fatty acids in fish may help to reduce the risk of blindness from macular degeneration, which is the largest cause of age-related blindness. In a study conducted in Australia, people who ate fish once a week for 5 years decreased the risk of contracting macular degeneration by 40%. * It's not yet clear exactly how fish helps to protect the eyes, but it certainly seems to work.

There are many health benefits to eating fish. Shouldn't you include it in your diet?

* Source: http://www.hsph.harvard.edu/news/press-releases/2006 -releases/press10172006.html

* Source: http://www.seattlepi.com/local/277124_fish11.html

Learn more about this author, Sandra Piddock.
Click here to send this author comments or questions.