12 reasons to eat fish more often

The fish a lot of nutrients, as well as omega-3, necessary for the body.

1. It reduces the risk of heart disease

Omega-3 reduce the level of inflammation and protect from chronic heart disease. In addition, eating fish reduces the risk of heart failureFish consumption, omega-3 fatty acids and risk of heart failure: a meta-analysis. and coronary heart diseaseMeta-analysis of observational studies on fish intake and coronary heart disease. .

2. It contains a lot of vitamin D

This vitamin is essential for calcium absorption and bone health. Most of us are not getting enough of it, so the introduction of fish in the diet - a great way to make up for its lack.

3. Useful to view

Omega-3 improve vision and general health of the eyeEffects of Omega-3 Fatty Acids on Eye Health. . Fish - one of the best sources of healthy fats.

4. improves sleep

If you can not fall asleep or wake up at night, try to eat fish more often. Contained therein in large amounts of vitamin D improves the quality of sleepFish Consumption, Sleep, Daily Functioning, and Heart Rate Variability. .

5. Facilitates rheumatoid arthritis

Rheumatoid arthritis - a chronic inflammation of the joints. It turns out that frequent consumption of fish reduces the manifestation of symptoms of the diseaseThe relationship between fish consumption and disease activity in rheumatoid arthritis. To relieve pain.

6. Lowers Cholesterol

According to research found in fish omega-3s help reduceEffectiveness of altering serum cholesterol levels without drugs. the level of low density lipoproteins in the blood. This "bad" cholesterol associated with the development of atherosclerosis.

7. It reduces the risk of autoimmune diseases

Eating oily fish helps prevent the development of autoimmune diseasesFatty fish consumption and risk of latent autoimmune diabetes in adults. Such as diabetes type 1. That's because vitamin D contained in fish has a positive effect on the immune system and carbohydrate metabolism.

8. Accelerates metabolism

Omega-3 positive influence on metabolismOmega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females. . During the study, it was observed that they accelerate metabolism at rest and during physical activity, as well as fat oxidation.

9. Lowers blood pressure

If you have high blood pressure, try the fish in your diet. According to studies, omega-3, which is rich in fish oil, to help relieve the pressureDoes fish oil lower blood pressure? A meta-analysis of controlled trials. .

10. It improves concentration

The researchers found that adolescents 14-15 years who eat more fish than meat, better to concentrateFatty fish intake and attention performance in 14-15 year old adolescents. and no longer distracted in contrast to those who eat little fish.

11. Useful for the liver

Omega-3 helpFish Oil and Nonalcoholic Fatty Liver Disease. cleave triglycerides and fatty acids in the liver, reducing the risk of steatosis (excessive fat accumulation in the liver).

12. Helps athletes recover faster

It contains nutrients that help to recover from overworkSelected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes. . Particularly useful are vitamin D for muscle and fatty acids omega-3.