Q: What are the nutritional benefits derived from eating fish?
A: Beyond adding variety to the normal protein options of chicken, pork, or red meat, fish is a great alternative that provides the additional benefits of being low in saturated fats, lower in calories, and an excellent source of Omega-3 fatty acids.
Saturated fats found in meat and high-fat dairy products may increase your risk to cholesterol, cardiovascular diseases and diabetes. Substituting an unsaturated fat may reduce the risk of these conditions.
Omega-3 fatty acids are a type of unsaturated fatty acid that are essential for human health. Omega-3 fatty acids have been found to have many benefits including: reducing the risk of cardiovascular diseases and diabetes, lowering cholesterol, reducing the symptoms of arthritis, depression, and ADHD to name a few.
Finally, substituting a low calorie protein in place of a high calorie protein helps in weight management/loss.
It is recommended that you eat fish twice a week and that the portion size should be about 4 oz. (size of a deck of cards). The following fish are high in Omega-3 fatty acids: Anchovies, Herring, Salmon, Lake Trout and Tuna.
The following website was used as a reference in answering the question:
http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet