Many people might only recognize anxiety in its more classic symptoms: fear, nervous behavior, sweating or rapid heartbeat. However, anxiety is a complex yet common neurological disorder. In fact, it even eludes doctors at times because of its ability to mock other health conditions. Anxiety may show up as a number of mysterious symptoms such as chest pain, speaking difficulties, headaches, muscle tension, low energy, nausea, mood swings or nightmares. At its simplest, anxiety is a fear or apprehension of something in the future, whether general or specific. Although this is a normal human emotion, anxiety becomes a problem when it grows beyond a healthy proportion and begins to impair one’s life and ability to function.
Doctors are continually studying this multifaceted disorder and attempting to find new solutions for those who suffer from it. One of the more recent discoveries is that fish oil can cause a significant decrease in anxiety. A study completed at Ohio State University which studied the effects of fish oil showed that people who consumed this supplement over the course of twelve weeks experienced a 20% decrease in anxiety. This is perhaps unsurprising as fish has become well-known in recent years as a powerful food with many benefits.
1. High in Nutrients
Different fish contain different nutrients, so when you are building a healthy diet, it’s important to find the best fit for your needs. Fish offer a wide variety of healthy nutrients that can promote overall health and wellness. Omega-3 fatty acids are present in almost all varieties and are vitally important to so many aspects of your health. For the highest levels of omega-3s, choose albacore tuna, salmon, mackerel and lake trout. These varieties usually also contain high levels of vitamin D, which most people are deficient in. Though the fattier varieties are generally considered the healthiest, some people choose more lean varieties because they are high in protein but lower in fat than many other common protein choices.
Canned salmon that includes the bones can be a great source of calcium, especially for people who are unable to eat dairy. Vitamin B12, which is important for the production of red blood cells and neurological function, is especially present in clams, mackerel, herring and blue fin tuna. For those looking to include extra iron in their diet, clams, shrimp and swordfish are a healthy choice. Because of all of these amazing health advantages, doctors and dietitians generally recommend including fish in your diet at least once a week.
2. Lower Risk for Heart Attacks
The American Heart Association has long recommended that eating fish at least twice a week can promote heart health and reduce your risk of dying of heart disease. Unsaturated fatty acids can lower your cholesterol, which leads many doctors to advise that people replace their meat-heavy diet with one that includes more fish. The omega-3 fatty acids also reduce inflammation in the body which can cause blood vessel damage, thus leading to serious conditions such as heart disease and stroke. Omega-3s can also help lower blood pressure, regulate your heartbeat, reduce the risk of a blood clot and lower triglycerides.
3. Improve Brain Health
Fish is well-known for its ability to improve brain health. The fatty acids DHA and EPA are important for healthy brain function across a person’s lifespan. In fact, its effects begin even before birth! The children of women who consume high levels of these omega-3s during their pregnancies tend to have higher scores in tests measuring intelligence and brain function. These fatty acids are also responsible for brain cell membrane health which is associated with learning and memory. Seniors whose blood tests show low levels of DHA also seem to have a smaller brain size, meaning that consuming fish also serves to protect against age-related decline in brain health.
4. Improve Depression
Consuming fish is also thought to have advantages for your emotional health. A study found that people who ate more fish had a significantly lower risk of depression. Though scientists have not pinpointed the exact cause for this, they think that the omega-3 fatty acids present in fish may increase healthy blood flow in the body and positively affect “feel good” hormones such as dopamine and serotonin. The World Health Organization sites depression, which affects as many as 350 million people worldwide, as the highest cause of disability. The good news is that a healthy diet, including fish, may help fight this prevalent mood disorder.
5. Vitamin D
Vitamin D is often called the Sunshine Vitamin because your body produces it as a reaction to sun exposure. Fish is one of the few food sources that contain this pro-hormone. Vitamin D helps maintain healthy calcium and phosphorus levels which is key to healthy bones. It may even prevent serious health issues such as type 1 diabetes, cancer and multiple sclerosis. A study done in 2010 suggested that many people throughout the world may be deficient in this important nutrient. Though the daily recommended intake of this vitamin varies based on your age and health, fish can be a great way to meet your daily goal. Just one 4 oz serving of sockeye salmon is enough to meet an average adult’s daily needs of vitamin D.
6. Lowers Risk of Autoimmune Disease
The Mediterranean Diet, which is high in omega-3 fatty acids, has been shown to be beneficial to those who experience autoimmune diseases such as lupus, rheumatoid arthritis (RA) and inflammatory bowel disease. A more recent study has shown that eating fish at least twice a week was linked to reduced disease activity in those who suffer from rheumatoid arthritis. Pain, tenderness and joint inflammation were reduced which made RA sufferers able to decrease the amount of medication that they took to control their disease. There is some evidence to suggest that omega-3s may even help to prevent autoimmune diseases.
7. Help Prevent Asthma
Researchers think that the anti-inflammatory powers of omega-3 fatty acids may also serve to prevent asthma. Asthma has been on the rise in the past couple decades, and many think that the pro-inflammatory effects of the average Western diet, which includes a high amount of refined grains, red meat and processed meats, is responsible. A recent study has found that pregnant mothers who take fish oil supplements can cut the risk of their child developing asthma in half. Even if your child already has asthma, eating fresh fish can help. The omega-3 oils can soothe airways that are easily irritated by common allergens like pet dander and dust mites.
8. Help Vision
Age-related macular degeneration (AMD) is the leading cause of vision loss in older adults. It occurs when a part of the retina called the macula becomes damaged, and as a result, central vision is blurred or lost. This can lead to a decreased quality of life for many seniors who may begin to find common tasks like driving or reading difficult. Doctors believe that eating fish at least two times a week significantly reduces your risk of AMD. Omega-3 fatty acids can also protect against other eye problems such as dry eyes, cataracts and glaucoma by promoting the flow of healthy intraocular fluid.
