Fish

Eating fish once or twice a week may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Fish is an excellent source of omega-3 fatty acids. Fish is low in fat and high in protein. Eating fish during pregnancy may reduce the risk of a premature baby. Healthy ways to enjoy fish include baked, poached, grilled and steamed. Some fish contain high levels of mercury and should be eaten rarely or not at all.

Health benefits of eating fish

Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include:

• Asthma – children who eat fish may be less likely to develop asthma.
• Brain and eyes – fish rich in omega-3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
• Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
• Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
• Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega-3 fatty acids in the brain).
• Diabetes – fish may help people with diabetes manage their blood sugar levels.
• Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in breast milk.
• Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
• Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

Better Health Channel