To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. If you are a vegan, opt for omega-3 supplements made from microalgae, as previously noted. Here Joanne Washburn, Food.news, reflects on reasons you should be eating more fish:

“Fish enjoys a reputation of being a healthier source of protein than red meat. This is thanks to the omega-3 fatty acids, or omega-3s, found in fish oil.

Omega-3s are hailed as the “good” or beneficial fats that your body actually needs, unlike the “bad” cholesterol-ridden fats you’d typically get from fried foods and red meat.

From better sleep quality to a healthier heart, omega-3s are reported to confer a long list of health benefits. But your body can’t naturally produce omega-3s. So it’s important you get them from your diet.

The many health benefits of fish

Not a big fan of fish? These health benefits may help change your mind.

1. Provides many essential nutrients – Fish is one of the best food sources of vitamin D, a nutrient essential for calcium absorption and immune health. Fish is also rich in iodine, a mineral your body needs to make the hormones that control your metabolism, among other important functions. Fatty fishes, in particular, also contain high amounts of omega-3s.
2. Healthier source of protein – Fish is a great source of protein. But unlike pork, beef and other kinds of animal meat, fish does not contain high amounts of saturated fat. Too much of this particular kind of fat can cause cholesterol, the kind that’s bad for your heart, to build up in your arteries.
3. Protects your brain from age-related decline – Fish can keep your mind sharp in later life, thanks to omega-3s. But a 2018 study revealed that parvalbumin, a protein found in many fish species, can also keep your brain in top shape by preventing brain proteins from clumping. Protein clumps may point to Parkinson’s disease, a progressive brain disorder that affects motor movement.
4. Reduces the risk and symptoms of depression – Fish is also beneficial for your mental health. Several studies found that omega-3s can improve symptoms of depression. Plus, eating fish regularly helps reduce your risk of developing depression in the first place.
5. Promotes better heart health – Omega-3s in fish help protect your heart from inflammation. These beneficial fats are also great for reducing high cholesterol and high blood pressure. Together, these benefits contribute to better heart health.”

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