On average, around 100 million tons of fish are consumed by humans every year. Now, this number might seem very large to you, which it is, but there is a reason as to why people consume so much fish. Fish is one of the healthiest foods you can have. Different fishes have different nutrients, but almost all are rich in vitamin D and Omega 3 fatty acids. You can also find nutrients such as phosphorus, calcium, iodine, zinc, potassium, and even magnesium. Now, do you understand why it is known as one of the healthiest foods one can consume? Apart from all this, it is also an excellent protein source, strengthening stronger muscles. Now that you know the basics of how healthy a fish can be for your diet, let us understand more about our underwater friends.

Benefits of including fish in your diet

Apart from the primary benefits mentioned above, let us take a look at the various other services a fish can provide:

Lowers Risk of Heart disease

Fishes are extremely rich in Omega 3 fatty acids, which is very good for your heart. Omega 3 fatty acids are known to reduce your heart’s inflammation and protect your heart against any life-threatening disease. A fish will also help in reducing triglyceride levels. Lower levels of triglyceride are significant for a healthy heart. That is because triglyceride helps build atherosclerosis, which is nothing but a combination of fat and cholesterol, which is extremely bad for your heart.

Reduces the risk of Alzheimer’s disease

It was seen in a 2016 study that a fish diet provides essential nutrients for your brain. It was seen that people who consumed more fish had more grey matter in their brain and hence reduces the risk of brain shrinkage and also deterioration, which would have otherwise resulted in brain functioning complications. As a result of which a fish diet reduces the risk of Alzheimer’s disease. Fish, which also contains Omega 3, has antioxidant and anti-inflammatory effects that can protect the brain cells and at the same time prevent damage to the brain.

Helps in improving vision and eye health

Since fishes have omega-three fatty acids, they are incredibly nourishing when it comes to preventing eyesight degradation. There are three types of Omega 3, among which two are present in fishes, which are DHA and EPA. Now DHA is the fatty acid that can be found in the retina and brain. DHA is known to prevent muscle and eye degradation. Omega 3, specifically DHA, also helps in dry eye and helps in curing it. As mentioned before, DHA is present in the retina, so having it from an external source will benefit the eye.

Prevents the risk of autoimmune diseases

It again comes down to Omega 3 fatty acid. That is because Omega 3 fatty acids in our body can prevent the progression of autoimmune and inflammatory diseases—for example, multiple sclerosis and rheumatoid arthritis. People who do not know an autoimmune disease are when a person’s immune system mistakenly attacks their healthy body tissues. Omega 3’s anti-inflammatory properties help in preventing that.

It helps you to sleep better.

According to a study, it helps in sleeping due to a fish’s high vitamin D quantity. If anyone is having any trouble sleeping, eating fish regularly might do the trick.

Prevents Acne

Everybody goes through a stage where their faces are covered with pimples and acne. It is now proven in researches conducted that fish oil helps in clearing the skin. It prevents the growth of acne and helps in taking care of your skin.

High protein content

It is a well-known fact that meat is a good source of protein. Anybody who is into bodybuilding or goes to the gym a lot is always encouraged to add meat to their diet. But the problem with most meat is that they have a high saturated fat content. As a result of which you are getting protein, you are also getting fat along with it. Now when it comes to fish, it is a fantastic source of protein without the saturated fat. It is lean meat that will provide you with the protein content you need without adding anything extra.

Helps reduce cancer risk

According to a study, it was seen that fish has nutrients that can lower and even prevent the risk of certain cancers! According to the survey, it was seen that people who were consuming a lot of fish had very few possibilities to have any form of digestive cancer, such as the pancreas, Oral cavity, and pharynx cancer. What more could you possibly ask from a food? It even helps prevent cancer!

Helps in speeding up your Metabolism

It has been found in research conducted that the presence of Omega 3 fatty acids in fish helps in boosting your Metabolism. This is true in the case of when a person is exercising. Still, the study has also found out that your Metabolism is boosted even when you’re resting, which is pretty impressive.

It can also help in lowering blood pressure.

Everyone’s best friend, Omega 3 fatty acid, is back again, as it can also help lower blood pressure. Doctors worldwide suggest patients who have high blood pressure to add fish in their diet to lower their blood pressure.

Prevents liver diseases

The presence of Omega 3 fatty acids in fish helps to break down fatty acids and triglyceride in your liver and hence, as a result, reduces the risk of any form of liver disease like fatty liver.


As you can see from this article, adding just a fish, any fish, to your diet can have so many health benefits. Apart from the ones mentioned in the article, there are also many other benefits that a fish can provide. So if you are wondering how beneficial a fish diet can be for you, you should have all your answers by now.