Cold water fish are those that, you guessed it, normally grow and thrive in cold water conditions. Salmon, tuna, mackerel are some of the many cold water fish we catch for food.
Cold water fish have some distinct benefits over other kinds. As a common denominator, they are all considered to be good sources of omega 3 fats, and hence have an effect on our overall health. If you love fish, there is no better one to eat than a cold water fish. Let’s take a look at some of these fish and their distinct health benefits.
Why Should You Eat Cold Water Fish?
1. Tuna Prevents The Risk Of Heart Disease
We all love ourselves a tuna sandwich. Tuna is one of the best fish you can consume from a health perspective. In people over the age of 65, it was found that eating tuna in any form except the fried version reduced the risk of ischemic heart disease and stroke by a significant amount. Arrhythmia is a common cause of death in older people and eating tuna can prevent one of the risk factors.1
Likewise, tuna also helps reduce the risk of cardiovascular disease in men of all ages.2 But that is not all! Tuna fish is a very healthy way of introducing some much needed antioxidants into the body and preventing chronic disease conditions.3
2. Sardines Reduce Bad Cholesterol
Sardines are a class of their own when it comes to nutritive potential. For one, they are eight percent water.. In one serving, they offer up nearly 20 grams of protein, no carbohydrates and less than 2 grams of fat.4 Like other cold water fish, the omega 3 fats help reduce the risk of cardiovascular disease int hose who consume them.
Sardines can also help reduce the amount of bad cholesterol in the bloodstream.5 Sardines have a significant role to play in eye health. Age related macular degeneration causes vision loss as people age progressively. Eating a diet rich in health fish can prevent the onset of this condition.6
3. Salmon Prevents Allergies
A good cut of salmon is every chef’s dream. Especially in foods such as sushi and ceviche, salmon holds its texture quite well. Luckily, it also has a few coveted health benefits. Salmon is definitely a fattier fish than its other cold water counterparts. However, it more than males up for the excess fats because the fats are all healthy for you, and also because of its rich mineral composition.
For your daily dose of calcium, magnesium and phosphorous, look no further than salmon.7 Omega 3 fats, once again, have a major role to play in salmon’s sheer goodness for us. Some research has shown how the immune response and inflammation is moderated by omega 3 fats. In people who are otherwise not allergic to fish, these fats can help regulate the immune response and actually prevent allergies.8
So which cold water fish are you going to eat today?
|↑1||Mozaffarian, Dariush, Rozenn N. Lemaitre, Lewis H. Kuller, Gregory L. Burke, Russell P. Tracy, and David S. Siscovick. “Cardiac benefits of fish consumption may depend on the type of fish meal consumed.” Circulation 107, no. 10 (2003): 1372-1377.|
|↑2||Hu, Frank B., Leslie Bronner, Walter C. Willett, Meir J. Stampfer, Kathryn M. Rexrode, Christine M. Albert, David Hunter, and JoAnn E. Manson. “Fish and omega-3 fatty acid intake and risk of coronary heart disease in women.” Jama 287, no. 14 (2002): 1815-1821.|
|↑3||Pham-Huy, Lien Ai, Hua He, and Chuong Pham-Huy. “Free radicals, antioxidants in disease and health.” International journal of biomedical science: IJBS 4, no. 2 (2008): 89.|
|↑4||Basic Report: 15049, Fish, mackerel, king, raw. United States Department Of Agriculture.|
|↑5||Simopoulos, Artemis P. “Omega-3 fatty acids in health and disease and in growth and development.” The American journal of clinical nutrition 54, no. 3 (1991): 438-463.|
|↑6||Facts About Age-Related Macular Degeneration. National Eye Institute.|
|↑7||Basic Report: 15076, Fish, salmon, Atlantic, wild, raw. United States Department of Agriculture.|
|↑8||Why Eating Salmon Might Be Good For You. National Institutes Of Health.|