Fish is an important part of our diet, and has a long list of health benefits. How many benefits do you know?

Winter has arrived, we need to maintain a healthy, nutrient rich diet to fight the common cold and flu and stay strong. A balanced and varied diet, along with regular, moderate exercise is the secret to a strong, healthy body and mind.

Vegetables, fruit, cereals, nuts, legumes and fish need to be apart of our diet, all in moderation. Don’t leave the supermarket without them! Today we will reveal the benefits of one of these basic necessities; fish. Many of us know that fish is healthy, but do you know why?

Rich in omega-3, a source of vitamin D, iron, magnesium, zinc and calcium, we can see that it is a very important part of our diet. Vitamin D is needed for Calcium absorption, iron to carry oxygen in the blood and zinc for our immune system and for strong hair, skin and nails.

Fish has nutritional properties that make it an essential component in a balanced and cardio-healthy diet, as it has excellent quality proteins. Fish oil can increase good cholesterol and lower bad cholesterol, keeping blood pressure healthy. It can help prevent heart disease, abnormal heart rhythms and prevent plaque build-up in the arteries. Fish has few calories (70-80 Kcal per 100 grams in lean fish), with a protein content of around 15-20%, with fatty fish exceeding 20%.

In addition, fish has a high content of omega-3, (one of the healthiest fats) that is not found in abundance in meat. Omega-3 has both DHA and EPA, fatty acids that can lower blood pressure. These fatty acids also help to hydrate the skin and help with inflammation, so can help inflammatory skin conditions like acne and psoriasis. It can also help to prevent wrinkles. Individuals with diseases caused by chronic inflammation like rheumatoid arthritis, have found fish oil very beneficial for aching joints. It is important to get enough omega-3 because our modern diet has replaced a lot of omega-3 with omega-6, which might be contributing to a number of western diseases.

Our brains are made up of about 60% fat, most of which is omega-3 fatty acids, therefore we need omega-3 for a healthy brain, and to reduce the risk of mental disorders. The consumption of fish, especially oily fish like salmon, mackerel, tuna and anchovies, is particularly beneficial to help symptoms of some diseases and contribute to the prevention of others, in particular cardiovascular diseases.

So there you go! The health benefits of fish in the diet are many, with much more than we have mentioned above. You should aim for no less than two portions a week. Remember to visit the fish counter before leaving the supermarket!