When it comes down to it, almost all of us want to be as healthy as possible, but in many ways, that means eating right. While sticking to healthy meal plans or diets can help us drop pounds and feel confident about our bodies again, we need to eat well-rounded meals full of nutrients, vitamins, and minerals that can fuel or days and give us the energy to keep going.
We know that vegetables and lean meats and crucial components of a healthy diet, but have you ever thought about fish? As a non-traditional meat for many individuals, fish is often overlooked. But when you consider how many benefits eating fish regularly can bring you, fish should actually be a major contender when deciding what to eat for dinner tonight.
Fish is Full of Vitamins and Nutrients
Most kinds of fish are jam-packed with the vitamins that play a crucial part in our health and wellness. This means that instead of worrying about the vitamins we’re missing or if a deficiency may be present, simply including fish as a main dish a few times a week can top off all our vitamin levels.
- Vitamin D: Vitamin D is a major component in supporting our immune system and keeping our bones and teeth strong and healthy. But even as an incredibly important vitamin, many of us actually have a deficiency. While a deficiency will not always have symptoms, going too long with too little vitamin D can cause bones to be week or even increase your likelihood of developing a chronic disease, such as cancer. In men, low levels of vitamin D can affect . The best sources of vitamin D include salmon and herring. Oils from fish, such as cod liver oil, can provide an additional burst of the vitamin.
- Iron: Fish can also be high in iron, which is especially important for anemic individuals. Iron helps our body regulate body temperature, treats insomnia, and assists in keeping the immune system strong, but a deficiency can make us light-headed, dizzy, and have a rapid heartbeat. Iron is high in fish like salmon, sardines, and tuna. Other sources of iron can be found in classic seafood, such as oysters or mussels.
- Vitamin B12: Another vitamin that can be found in fish is vitamin B12. As one of the most important B vitamins, vitamin B12 main job is producing red blood cells. It also plays a crucial role in producing energy and regulating our nervous system. Being deficient in the vitamin can make you feel tired, fatigued, confused, or even affect memory. Salmon, herring, sardines, and tuna are all great sources of vitamin B12. If you are pregnant or breastfeeding, you may need higher amounts of vitamin B12.
- Omega-3 Fatty Acids: In the typical western diet, which is full of processed foods, omega-3 fatty acids are not that easy to come by, but they are essential to our heath. Getting enough omega-3 fatty acids in our diet can fight the risk of heart disease and even cancer. also play a role in cognitive performance. Fish that are rich in omega-3 fatty acids include trout, salmon, herring, sardines, tuna, and mackerel.
Fish is Low Fat and Full of Protein
In addition to being full of the vitamins and nutrients that you need, fish can keep you full for longer while not adding tons of calories into your diet. As a low fat yet high protein option, having fish as a main course a few time a week can provide a diet option that won’t leave you wondering when your next meal will be.
Making smart choices about our meals is crucial for living a healthy life, but a well-rounded diet is also important for ensuring we get the vitamins and nutrients that we need. Although often ignored, fish is one of the healthiest protein options for meals. When creating your meal plan for the upcoming week, try to include a fish or seafood based dish a few times a week.