What Happens with Your Body When you Eat Fish, Gut Brain Connection

From a casual canned tuna sandwich to a beautifully plated seared salmon, fish is a versatile, tasty way to reap some impressive health benefits.

Guidelines recommend healthy adults (younger and older) should consume at a minimum 8 to 12 ounces of fish every week. Keep reading to learn what happens when you eat fish regularly, including the pros and cons and tips for choosing a nutrient-packed (and safe) catch of the day.

4 Health Benefits of Regularly Eating Fish

1. You May Improve Your Heart Health

Fish, particularly oily cold-water fish (like salmon) provides omega-3 fatty acids. It’s one main reason why eating fish is associated with a lower risk for cardiovascular disease and stroke. In fact, research shows that for every 20 grams per day of fish you eat (that’s less than an ounce!), your risk of cardiovascular disease and mortality decrease by 4%!

2. You May Reap Cognitive Benefits

Fish provides a handful of brain-health-supporting nutrients, including vitamin B12, choline and omega-3 fatty acids. Data suggests that fish intake is associated with a reduction in the development of mild cognitive decline and Alzheimer's disease. One study on elderly people found that those who were following the MIND diet (an eating pattern that may help reduce the risk of dementias) who were instructed to eat fish weekly had improved cognitive function after 12 weeks compared to a group that didn’t eat fish.

3. You May Experience Better Mental Health

There may be a link between eating fish and a better mood. Low levels of omega-3 fatty acid and vitamin D, both nutrients found in high quantities in some fish, have been linked to depressive disorders. Research suggests that omega-3s may play a role in mental health, including potentially decreasing the risk of depression. Diet is just one factor in mental health, though there are some foods, like cold-water seafood, that can help support your mood. 

4. You May Reduce Some Inflammation

Chronic inflammation is linked to numerous health conditions, including cancer, heart disease, arthritis and diabetes. Among the nutrients that may help manage chronic low-grade inflammation, omega-3 fatty acids are one of the best. Oily fish supplies DHA and EPA, two omega-3 fatty acids that have been found to help quell inflammation. In fact, diets that contain oily fish have also been found to reduce markers of inflammation in people who are at a higher risk for heart disease. Also think joint pain, body aches and in the healing process....fish can offer great support! 

Best Ways to Cook and Enjoy Fish

Cooking your fish in an enjoyable and health-promoting way is key. Here are some best ways to cook fish:

Grilling: Grilled fish, when prepared correctly, should be moist, flavorful and have a slightly crispy exterior, making it a yummy and healthy meal option. 

Steaming: Allowing warm, moist air to cook the fish preserves its delicate flavor. Steamed fish pairs well with lightly sautéed vegetables or a fresh salad for a well-rounded, healthy meal. 

Poaching: A gentle cooking method, poaching results in nice, tender fillets. Serving poached fish with a simple sauce made from the poaching liquid and a side of whole grains, such as quinoa or farro, can make a nutritious and tasty meal. 

Baking: A versatile and easy cooking method, baked fish pairs well with roasted vegetables or a hearty grain salad.

Cold, Canned: No time to cook or need a quick lunch idea? Canned tuna or salmon offer a great option and a quick way to up your fish game!

So many flavorful ways, the possibilities are endless!

...and that's Sunday's Food for Thought!

Jodi