Fish is a staple in the healthy Mediterranean diet – and for good reason. Rich in essential nutrients, such as protein, omega-3 fatty acids, calcium and vitamin D, fish helps keep your body lean, your muscles strong and your memory sharp, even in old age.

The many health benefits of fish

Fish is a very important part of a healthy and balanced diet. Incorporate fish into your meal plans so you don’t miss out on these amazing health benefits:

1. Provides essential nutrients – Fish give you ample amounts of vitamin D since they are some of the best dietary sources of this essential nutrient. Oily or fatty fishes like salmon, tuna and mackerel are also incredibly rich in phosphorus, iron, zinc, iodine, magnesium, potassium and vitamin B2.
2. Improves heart health – Fatty fishes contain the most omega-3 fatty acids or omega-3s. Omega-3s are a type of unsaturated fatty acid hailed for its cardioprotective effects. In particular, omega-3s from fish benefits your heart by improving your lipid profile, reducing blood pressure, fighting inflammation and reducing your risk of stroke and heart attack.
3. Supports development – Nutritionists often recommend expecting and nursing mothers to eat more fish. This is because omega-3s play a key role in the development of babies’ brains and eyes.
4. Protects the brain – Omega-3s benefit adult brains, too. In 2018, researchers found that parvalbumin, a protein found in many fish species, helped prevent the formation of plaques in the brain that have been closely linked to Parkinson’s disease, a brain disorder that causes tremor, slowness and stiffness.
5. Boosts mental health – Fish is also amazing for your mental health. Several recent studies found that eating fish regularly is closely linked to a reduced risk of developing mood disorders like depression.
6. Maintains good vision – Eating fish regularly helps keep your vision clear and your eyes in top shape, especially as you age. This is because your eyes, like your brain and your heart, use omega-3s to maintain their health and function properly.
7. Improves sleep quality – If you have trouble falling asleep, eating fish may do the trick. Experts think that fish is able to improve sleep quality due to its high concentrations of vitamin D.
8. Slashes autoimmune disease risk – Vitamin D in fish also helps regulate your immune system, preventing it from mistakenly attacking healthy cells. Cellular damage from this phenomenon could result in autoimmune diseases, such as Type 1 diabetes, multiple sclerosis and celiac disease.
9. May help prevent asthma – In a recent study, researchers found that certain types of omega-3s from fish were associated with a 62 percent lower risk of asthma, a chronic condition that causes your airways to narrow and swell, making breathing difficult. Meanwhile, a 2013 study showed that regularly enjoying fish is linked to a 24 percent lower risk of asthma in children.

Healthy fish recipes

Make getting your daily dose of omega-3s as delicious as possible by trying out these fish recipes.

Garlic herbed grilled tuna steaks

Grilled tuna steaks aren’t a restaurant-only fare. On the contrary, you can easily make them at home using just a handful of ingredients.

Ingredients for 4 servings:

• 4 tuna steaks
• 2 garlic cloves, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• 2 teaspoons minced thyme
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Preparation:

1. In a resealable plastic bag, combine the lemon juice, oil, garlic and thyme.
2. Add the steaks to the bag and seal it. Refrigerate for 30 minutes.
3. Remove steaks from the bag. Season with salt and pepper.
4. Lightly coat the grill rack with olive oil to prevent sticking.
5. Grill steaks, covered, over medium-high heat for 3–4 minutes on each side.
6. Garnish steaks with fresh herbs or drizzle with more lemon juice before serving.

Mediterranean-style salmon salad

For a well-rounded brunch, whip up this colorful salmon salad complete with feta cheese, kalamata olives and fresh herbs.

Ingredients for 4 servings:

• 4 salmon fillets, patted dry
• 2 lemons, juiced
• 1 lemon, thinly sliced
• 1 small red onion, sliced
• 1 garlic clove, minced
• 1 cup cubed feta cheese
• 1 cup halved cherry tomatoes
• 1/4 cup sliced kalamata olives
• 1/4 cup extra-virgin olive oil
• 1/4 cup chopped cucumbers
• 1/4 cup chopped red onion
• 2 tablespoons chopped dill
• 1 teaspoon dried oregano

Preparation:

1. Preheat the oven to 375 F. In a large bowl, combine olive oil, lemon juice, garlic and oregano. Season to taste with ground black pepper and add feta, tossing to coat. Cover and refrigerate for 10 minutes.
2. Place the salmon fillets, skin-side down, and half of the red onion slices on an oiled baking dish. Season to taste with salt and ground black pepper. Bake for 18–20 minutes.
3. To the bowl with the feta, add tomatoes, olives, cucumbers, chopped red onion and dill. Stir to combine.
4. Garnish the fillets with the remaining red onion slices. Top with the feta mixture and serve immediately.

Fish is an incredibly healthy superfood that supports your mind and body. Make fish part of your daily diet to reap its nutritional benefits.

Sources:

EcoWatch.com

ScienceDaily.com 1

ScienceDaily.com 2

TasteOfHome.com

Delish.com