Fish are a great source of protein and have lots of different health benefits. They’re also relatively inexpensive compared to other foods. You can even buy cheap tuna and salmon in large quantities from the supermarket to make cooking easier for yourself. While most fish contain more or less the same essential nutrients, some, like the salmon, contain a lot of Vitamin B12 which can be beneficial to your health.
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Vitamin B12
Vitamin B12, also known as cobalamin, is a water soluble vitamin that is necessary for humans and other animals. It is a cofactor in hundreds of biochemical reactions in the body and plays a crucial role in the synthesis of DNA. It is found almost exclusively in animal-based foods like meat, fish, and dairy. Vegetarians and vegans must take adequate vitamin B12 as supplements or eat fortified food like breads and pastas to meet their nutritional needs.
Vitamin B12 is very important for the human brain and nervous system. It is necessary for normal growth and function of the nerve cells in the brain. It also helps maintain normal blood glucose levels which is crucial for good mental health. Because of its importance, the recommended daily allowance (RDA) for vitamin B12 is 1.5 micrograms for adults and children younger than 8 years old and 2.5 micrograms for those aged 8 years and older.
Vitamin B12 is required for the synthesis of proteins, DNA, and RNA which influence all of the body’s basic functions. This includes maintaining proper immune function, repairing the body’s tissues, and metabolizing food which provides energy for the cell’s operations.
Essential Fatty Acids (EFAs)
Omega-3 fatty acids are essential fatty acids which the human body cannot produce on its own. They are also called “good fats” because they provide several beneficial effects on the body. One of the most important roles of essential fatty acids is to maintain good brain and nerve functions. Omega-3 fatty acids are also needed to form cell membranes in our bodies, which are necessary for all of our physiological processes. They have also been shown to have anti-inflammatory properties which can help maintain healthy joints and skin. The recommended daily intake (RDI) for essential fatty acids is 300 mg for adults and children younger than 12 years old and 400 mg for those aged 12 years and older.
Health Benefits Of Fish
The health benefits of fish are many and varied. It’s been shown that those who consume fish regularly have a lower risk of getting certain diseases. It also helps keep their minds young by keeping their brains active. This section is not intended to be a comprehensive list of all the health benefits of fish, but rather a brief overview.
Cardiovascular Health
Since fish are a great source of omega-3 fatty acids, these fats have been shown to have positive effects on the cardiovascular system. They reduce cholesterol and triglyceride levels which can also improve the overall functioning of the heart. High levels of cholesterol and triglycerides can eventually lead to heart disease. Omega-3 fatty acids are also necessary for the formation of prostaglandins which have crucial roles in blood vessel function and maintenance. The consumption of fish therefore promotes cardiovascular health.
Metabolism
Our bodies need sufficient levels of vitamins and nutrients to function properly. One of the most important vitamins for human metabolism is vitamin B12. The metabolism of carbohydrates, fats, and proteins are also influenced by the levels of essential fatty acids in our bodies. Omega-3 fatty acids play an important role in the metabolism of fats which in turn influences the overall nutritional content of our bodies. Eating fatty fish can therefore promote better metabolism and energy levels.
Brain Health
Vitamin B12 is necessary for the health of the brain and nervous system. The nerve cells in the brain need sufficient amounts of this nutrient to function normally. It helps with both the formation and function of myelin which is important for nerve impulse transmission. Myelin is a fatty substance which coats the nerve fibers in the brain and provides insulation which allows the nerve impulses to be quickly and efficiently transmitted throughout the body. The brain uses the majority of the body’s energy supply, so it’s essential that we eat to provide it with nutrients to remain in good condition.
Joint Health
There is also evidence that consuming fish can reduce the risk of arthritis and other forms of joint disease. The oils in fish are very similar to those in our joints which makes it easy for the body to metabolize. This in turn may reduce the inflammation that leads to joint disease. Inflammation in the joints is usually accompanied by swelling which makes it difficult for the joints to function properly. Swelling also impairs the body’s ability to digest food which can lead to malnutrition. The consumption of fish therefore promotes joint health.
Skin Health
Eating fish also promotes skin health. Our skin needs the essential fatty acids it contains to remain elastic and flexible. These acids reduce the look of wrinkles and other signs of aging. In addition, fish oils have been shown to increase the production of collagen which gives the skin its elasticity. The oils in fish are also able to reduce inflammation which is beneficial to the skin as well.
Repairs And Maintainance Of Tissues
There is also evidence that consuming fish promotes tissue repairs and maintenance. The oils in fish are easily digested by the body which allows for better absorption of nutrients. It also speeds the regeneration of new cells which can in turn lead to faster healing. The fats in fish are also necessary for the production of prostaglandins which encourage inflammation resolution and faster tissue repair. The prostaglandins produced in the body also help maintain the body’s natural defense against infections and cancers. The consumption of fish therefore promotes repairs and maintenance of tissues.
Immunity
Finally, eating fish promotes immunity. Omega-3 fatty acids are important for maintaining a good immune system. They help our bodies in attacking and neutralizing pathogens which are toxins or germs the body’s immune system needs to protect itself against. Omega-3 fatty acids also help maintain a healthy balance between harmful and helpful microorganisms which live in our bodies. The fats in fish promote intestinal mobility which in turn allows the immune system to better detect and combat pathogens in the intestines. The oils in fish are also necessary for the production of cytokines which regulate inflammation and immune responses. The cytokines produced in the presence of omega-3 fatty acids are also anti-cancer compounds which limit cell growth and division which leads to reduced risks of cancer. The consumption of fish therefore promotes immunity.
The health benefits of fish are numerous and if you’re not sure where to begin, start with these. As you see, eating fish can help keep your body in good shape and is also relatively inexpensive. If you look at the costs associated with some of the diseases listed above, you’ll quickly see how much money you’ll save by eating fish instead of other foods.
This doesn’t mean you have to give up meat entirely though. There are many ways to incorporate more fish into your diet without having to give up beef or chicken. You can try making fish “mainstream” in your diet by introducing it at each meal and slowly transitioning toward fish-dominance as your tastes change and you learn to like it more. Don’t worry, you’ll never have to feel guilty about liking fish because, ultimately, it’s a matter of personal preference.