Fish is a low-fat, high-protein food that provides loads of health benefits. Fish like cod, haddock and bass, in particular (white-fleshed fish), is lower in fat than any other source of animal protein, and oily fish are high in the “good” fats (omega-3 fatty acids). Fish is also low in omega-6 fatty acids (“bad” fats commonly found in red meat). In this article, Pescaluna , a fresh fish pioneer in Cape Town, and a proud advocate for longline sustainability unboxes the science behind fish food and its incredible benefits, which continues to inspire people to love fish.

Since the human body can’t produce significant amounts of these essential nutrients on its own, fish is an important part of a healthy, balanced diet.

Kid-Friendly

Fresh fish in Cape Town is also a brilliant source of nutrients for expecting mothers; carrying some of the most essential development nutrients for pregnant women and young children (as long as you avoid mercury-heavy sources like salmon, trout and hake), fish that is cooked to perfection is the perfect supporter of young life. In short, mamas eat your fish!

● Research shows pregnant and breastfeeding women that eat seafood rich in DHA have better infant health.

● The effects are evident even after birth! Babies born to mothers with low DHA intake had babies with lower verbal IQ at 6-18 months of age and lower prosocial behaviour at age 7-8 years old.

● If you’re pregnant or breastfeeding, it’s recommended you consume seafood rich in omega-3s and low in mercury.

Be a Brainiac

Remember those omega-3 fatty acids? Well turns out they’re a kind of real-life limitless supplement that feeds your brain. Dietary intake of fish and the omega-3 fatty acids have even been associated with a lower risk of developing Alzheimer’s disease and suffering from a stroke.

● Omega-3s are essential to your cognitive health at every age : Omega-3s have a critical role to play in supporting cognitive development and health, from before birth to older age, they help guard against some neurodegenerative diseases.

● Cognitive protection : Research shows by consuming more omega-3s you can reduce your risks for cognitive decline.

● High levels of DHA may help preserve brain volume : A meta-analysisstudy (a study that combines and analyses results of many studies) found people with high fish intake levels and dietary DHA levels had a reduced risk of dementia and Alzheimer’s disease.

Clown Fish

Depression is one of the leading mental health challenges our era faces, which makes the essential fats from fresh fish even more important in supporting the brain function at its optimum.

● Fish intake is linked to mental health : Communities that consume a lot of fish appear to have less depression. Researchers believe this is due to EPA and DHA.

● Omega-3s : These good fats have been studied and show promise in postpartum depression, schizophrenia, attention deficit disorder, and obsessive-compulsive disorder too.

● Protectors : Researchers believe that omega-3 fats decrease depression because of its anti-inflammatory properties which protect brain cells, supports cardiovascular health, and improves insulin sensitivity.

Oceanic Sleep

We live in an anxiety-ridden world where sleep is not a luxury but should be a necessity. Some scientists believe that Vitamin D deficiencies may be a cause of sleeping disorders. Although scientists still have plenty to learn about the ways in which omega-3s can
affect sleep, fresh fish consumption has shown drastic sleep cycle improvements. Some studies have shown:

● Omega-3s improve sleep quality and sleep quantity in adults : Studies suggest that omega 3 fatty acids from regular fresh fish consumption may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance.

● DHA stimulates melatonin : Melatonin is a key hormone that regulates and facilitates sleep. Research shows that increasing levels of DHA cause melatonin levels to rise, making it easier to switch off and relax.

● Omega 3s may help people with Obstructive Sleep Apnea (OSA) :Research has shown that increasing levels of DHA reduce the risks for severe sleep apnea (once again, thanks to those omega-3s and their anti-inflammatory properties).

● Pregnancy : The benefits of omega-3s during pregnancy don’t only include the mom, but the infant as well: studies show greater consumption of DHA during pregnancy is linked to stronger sleep patterns in newborns.

● Omega-3s are linked to better sleep in children : Research has shown that children who are exposed to greater amounts of the omega-3 DHA in utero, sleep better during infancy.

Viking Food - Vitamin D

Here’s some interesting fresh fish for thought; It’s believed that Cod saved the Vikings, or at least made them strong and healthy. Turns out that pesky (age-old) Cod liver oil delivered enough Vitamin D to fortify the calcium in their bones and keep them strong during winter when the sun wasn’t around.

● Eating fish may protect against autoimmune diseases : When the immune system mistakenly attacks healthy body tissue, is known as an autoimmune disease. Healthy fresh fish intake levels appear to positively impact several autoimmune diseases, including type 1 diabetes and Crohn’s disease.

● EPA and DHA appear to be behind the protection : EPA and DHA have strong anti-inflammatory properties making them useful in the management of autoimmune diseases.

● Vitamin D : The vitamin D found in fresh fish provides protective effects against autoimmune disease and reduce the risk of rheumatoid arthritis and multiple sclerosis.

Breathe Easy

There is strong evidence to suggest that fish consumption is linked to a lower risk of asthma in children. La Trobe University conducted a clinical trial and their interesting findings suggest that eating fish such as salmon, trout and sardines as part of a healthy diet can severely reduce asthma symptoms in children. These findings could lead to a potential therapy for childhood asthma. Some key takeaways include:

● The study found children suffering from asthma who followed a healthy Mediterranean diet enriched with fatty fish full of omega-3 had improved lung function after only six months.

● Fatty fish is high in omega-3 fatty acids which (as we’ve mentioned) have plenty of anti-inflammatory properties and eating fish just twice a week can significantly decrease lung inflammation in children with asthma.

(See)food

Studies suggest that fish consumption may lead to a lower risk of age-related macular degeneration (AMD). AMD can lead to vision loss in older adults, and thanks to omega-3 fats and its anti-inflammatory properties, it helps support your retina and vision.

● Researchers believe EPA and DHA even prevent the development or progression of AMD.

If this isn’t enough to convince you of the incredible health benefits of fish, we don’t know what will. Pescaluna has for long inspired people to love fish, and are true, sustainable pioneers of fresh fish in Cape Town. We deliver fresh fish to your door in Cape Town, straight from our dock in Hout Bay, covered in brown wrap and grease paper, to ensure we lock in freshness at all times.