Did you know that research conducted by the Harvard School of Public Health has revealed that eating fish just twice a week can reduce the risk of heart disease by a third? Fish and sea food are low in fat, high in protein, omega fatty acids, vitamins and minerals. Humans cannot produce omega 3 fatty acids in their body; hence these essential fatty acids have to be obtained through the diet and fish, especially oily fish such as tuna and sardines, are an ideal source. In addition, eating fish on a regular basis can help you in a number of unexpected ways: Eat your way through weight loss

No need to go on a drastic weight loss fad diet; just add a whole lot of fish to the menu. Not only does fish contain less fat than meat or chicken, but also, when you start ingesting fish oil regularly, your body starts burning fat that is stored in the body. Combined with a regular dose of workouts, this will do wonders for your waistline. Food for the heart

Fish is very low in fat as it generally contains less than five per cent fat and most of this comes from omega 3 fatty acids which are rich in PUFA (polyunsaturated fatty acids), the so called ‘good cholesterol’. Thus it actually helps to lower your cholesterol and triglyceride levels. Since fish is also rich in antioxidants it helps in slowing down the thickening and damage caused to heart arteries. Consuming fish oil regularly is believed to decrease arrhythmia — irregular electrical activity which increases the risk of heart attacks.

Food for the brain

Research has shown that elderly people who eat fish regularly seem to remember and think more quickly than those who don’t. Research has also shown that eating seafood as part of their normal food pattern helps children between the ages of seven and nine years in developing better learning abilities and memory retention — as in better cognitive development. Studies indicate that omega 3 fatty acids found in fish help in battling depression, mood disorders, and dementia as well as slowing down and delaying the onset of Alzheimer’s disease.

Food for eyes and skin

Fish is abundant in vitamin A which helps in healthier eyes and better vision; it is abundant in protein which is a very important structural component in hair, skin and nails. A single serving of fish or other seafood (around 150gms.) provides around 50 — 60 per cent of your daily protein needs.

The different vitamins and minerals found in fish and some varieties of shellfish aid in the formation of red blood cells and muscles and facilitate a healthier flow of blood to the eyes, skin and hair. The antioxidants and minerals found in seafood help in fighting against glaucoma, inflammation and degeneration of the eyes as well as the very common ailment of dry eyes suffered by many.

Food for bones and joints

One serving of oily fish contains up to 90 percent of your daily vitamin D requirement. For better absorption of calcium, vitamin D is a must. Antioxidants and omega 3 fatty acids also help in reducing inflammation in the joints, reduce morning stiffness and fatigue as well as slowing down the onset of osteoarthritis as well as osteoporosis and alleviate symptoms of rheumatoid arthritis.

Healthier immune system

Certain fish and shellfish are abundant in antioxidants, vitamin A, E, C and D, all of which help in boosting the immune system.

Lower risks of asthma and allergies

Trial studies have shown that children who received 300 mg of fish oil a day showed drastic improvement in their asthma and allergy management. This is because fish oils help in controlling food and environmental allergens in the body. Lower risk of cancer

Antioxidants found in fish help in fighting different types of cancer, especially endometrial, breast, prostrate, colon, rectum, stomach and colon cancer. Healthy pregnancy and baby

Consumption of fish greatly decreases the chance of preterm labour as well as low birth weight. The essential nutrients found in fish are said to be of supreme importance in the development of the foetus, especially neural development. However, please be careful while consuming fish in pregnancy and stay away from tuna, shark, swordfish, shellfish, etc., due to the slight danger of increased mercury content in them.

All in all, apart from the above, seafood is also rich in iodine, selenium, iron, zinc, vitamin B12 and calcium among other things. Iodine helps in thyroid function; selenium helps in making enzymes and protecting cell walls against cancer causing agents. Fish and shellfish also help in reducing clots, managing blood pressure, etc.

A few points to note while handling seafood

If you buy seafood fresh and don’t plan on using it immediately, freeze it as soon as possible.

When thawing seafood, either place it in the refrigerator or put it under running water; never leave it lying outside on the counter as it decreases nutrition value and increases food poisoning chances.