Oily fish is a type of saltwater fish that is rich in protein and omega-3 fatty acids. Oily fish has a fat composition that is better for our body compared to red meat, which contains more saturated fat. Salmon, sardines, eels, tuna, and mackerel are examples of oily fish that are rich in omega-3 fatty acids, either they are packaged, frozen, or still fresh.
Results of some studies revealed that oily fish may help to reduce the risk of arthritis, heart disease and cancer. As quoted from Medical News Today, here are some of the benefits of oily fish for the body:
- Maintaining heart health
Since it is rich in omega-3 fatty acids, oily fish can reduce the risk of fat accumulating in blood vessels, which can be a major factor in hypertension and coronary heart disease. In addition, in a study published by the American Physiological Society, it was found that oily fish oil can also protect the heart of people experiencing stress. - Reducing the risk of arthritis
In a study released by the Annals of the Rheumatic Diseases, consuming at least 0.21 grams of oily fish per day can reduce the risk of arthritis by 52%. Oily fish contains anti-inflammation agents which can reduce inflammation in the joints. - Protecting from dementia
For alcoholics, it is recommended to consume oily fish to reduce the risk of dementia. It was found in a study that brain cells exposed to a mixture of fish oil and alcohol had a neuro-inflammatory and neural death level 95% lower compared to brain cells which were only exposed to alcohol. - Preventing cancer
Omega-3 fatty acids contained by oily fish may help preventing the growth of cancer cells (especially cancer of the mouth and skin) without affecting normal cells. - Protecting vision and memory function
DHA contained in oily fish has been shown to be able to reduce the risk of loss of vision in the elderly. In addition, according to a study released by PLOS One, consuming oily fish can improve memory.
Text by Anggie Triana
Stock photos from Pixabay
Source(s):
- Medical News Today - Health benefits of oily fish (2017). https://www.medicalnewstoday.com/articles/9978.php?sr, February 16, 2019.