Longevity boost: 9 powerful reasons fish belongs on your menu twice weekly
Why you should eat fish twice a week (photo: magnific)
Fish is not just a tasty product, but a true superfood capable of preventing serious diseases and improving brain function.
Why eating fish is very important for longevity is explained by Professor and nutritionist Oleh Shvets.
Why eating fish is so important
Fatty fish is one of the richest sources of omega-3 fatty acids, high-quality protein, vitamin D, and essential minerals.
Studies show that regular consumption of fish can significantly improve the quality of life and overall health. While sea fish (such as salmon, trout, and mackerel) is traditionally considered the most beneficial, affordable freshwater fish (catfish, carp, silver carp) also contain a large amount of nutrients, especially in the cold season.
Main benefits of a fish-based diet
Contains essential nutrients
Fish is an ideal source of protein, iodine, and selenium. Experts recommend eating about 200 grams of fatty fish at least twice a week to fully meet the body’s omega-3 needs.
Protects against heart attacks and strokes
A 2020 review of scientific studies found that omega-3 fatty acids effectively support vascular health, significantly reducing the risk of coronary heart disease and death from cardiovascular events.
Helps relieve symptoms of depression
Omega-3 has been shown to reduce symptoms of one of the most common mental disorders in the world and even increase the effectiveness of antidepressants.
Supports brain function
As we age, cognitive functions decline, but a 2024 meta-analysis showed that people who regularly eat fish experience a slower decline. They also have a larger volume of gray matter in the brain, which is responsible for memory and learning ability.
One of the best sources of vitamin D
Up to 1 billion people worldwide suffer from vitamin D deficiency. Just 113 grams of cooked salmon provides 127% of the daily requirement for an adult.
Helps preserve vision
Regular consumption of seafood significantly reduces the risk of age-related macular degeneration — the leading cause of blindness among older adults.
Improves sleep quality
Studies show that omega-3 positively affects the nervous system, helping fight insomnia and improving overall body condition during rest.
Supports healthy fetal development
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are critically important during pregnancy for the proper development of a baby’s brain and heart. However, pregnant women should choose fish low in mercury and limit intake to 340 grams per week.
Reduces the risk of asthma in children
Introducing fish into infants’ diets at 6–9 months of age significantly reduces the likelihood of asthma attacks and wheezing later in life.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
