How Eating Marine Fish Can Boost Your Health and Happiness

• Why You Should Eat More Marine Fish

Fish is one of the healthiest foods on the planet. It is packed with protein, vitamins, minerals, and omega-3 fatty acids that are essential for your body and brain. But not all fish are created equal. Some fish are higher in nutrients and lower in contaminants than others. That's why you should eat more marine fish, especially the fatty ones like salmon, sardines, and mackerel. Here are some of the amazing benefits of eating marine fish.

• It Provides Instant Energy

Your body needs an adequate amount of protein to stay energized. Consuming fish can work as an instant energy booster due to the high protein content found in it. Protein also helps build and repair your muscles, bones, skin, and hair. Marine fish are especially rich in protein, with about 20–25 grams per 3-ounce (85-gram) serving². That's more than a quarter of your daily protein needs.

• It Lowers Your Risk of Heart Disease and Stroke

Heart disease and stroke are the leading causes of death worldwide². Eating fish can help protect your heart and blood vessels from these conditions. The omega-3 fatty acids in fish lower your blood pressure, heart rate, triglycerides, and inflammation. They also prevent the formation of blood clots and irregular heartbeats that can lead to heart attacks and strokes²⁵. Studies show that eating at least one serving of fish per week can reduce your risk of heart disease by 15% and your risk of stroke by 6%².

• It Supports Your Brain and Eye Health

Omega-3 fatty acids are also crucial for your brain and eye development and function. They make up a large part of the cell membranes in your nervous system and retina. They help transmit signals between nerve cells and improve your memory, learning, mood, and vision². Eating marine fish can provide you with enough omega-3s to meet your daily needs. For example, a half fillet (154-gram) of wild-caught salmon contains about 4 grams of omega-3s, which is more than the recommended intake for most adults³. Studies show that eating fish can lower your risk of cognitive decline, dementia, depression, and age-related macular degeneration².

• It Boosts Your Immune System and Skin Health

Marine fish are also rich in other nutrients that support your immune system and skin health. They contain vitamin B12, selenium, zinc, and iron, which are involved in producing antibodies, fighting infections, healing wounds, and preventing anemia²⁴. They also contain vitamin D, which helps regulate your immune response and calcium absorption². Vitamin D is often lacking in many people's diets, especially in winter or in areas with low sunlight exposure. Eating fatty fish can help you get enough vitamin D to prevent deficiency and its associated health problems².

• It Is Easy to Digest and Delicious

Marine fish meat is easy to digest and does not cause bloating or gas like some other animal products. It also helps the body to grow and decay⁴. Moreover, marine fish are delicious and versatile. You can enjoy them grilled, baked, steamed, or fried. You can also add them to salads, soups, sandwiches, or pasta dishes. There are many types of marine fish to choose from, such as tuna, cod, herring, trout, halibut, or anchovies. Just make sure to choose low-mercury fish that are wild-caught or sustainably farmed².

As you can see, eating marine fish has many benefits for your health and well-being. It can provide you with instant energy, lower your risk of heart disease and stroke, support your brain and eye health, boost your immune system and skin health, and satisfy your taste buds. So what are you waiting for? Add more marine fish to your diet today and enjoy its amazing effects!