Why you should eat fish once a week

You might have read in the news recently that consuming too much red meat isn't great for your health. However, you may not know that other alternatives, such as fish, can have great health benefits for seniors in the long run. But before you run out to the grocery store or pharmacy to pick up fish​ sticks or fish oil pills, know that not all types of fish are created equal.

Friend or foe?
Over the years, you might have heard of scares about mercury poisoning in fish or that eating too much can be bad for you. But researchers are still finding out the advantages that regularly eating fish can have.

A new study has recently revealed that eating fish may actually give you a bigger brain. The study was recently published in the American Journal of Preventative Medicine, and found that consuming fatty fish that is rich in omega-3 fatty acids can reduce brain abnormalities and be beneficial for memory care.

Researchers studied 260 healthy older adults over the course of 10 years. When researchers looked at brain activity a decade later, there was a positive relationship between those who ate fish on a weekly basis and larger gray matter areas of the brain. This suggests that the good benefits of fish can actually limit cognitive decline in adults over the years.

Best fish for you
When you think of fish, you might not know which are best for you to eat. In general, steer clear of fried fish sticks that you might have enjoyed – or not – as a child. Instead of frying, fish can be baked or broiled to gain the healthy nutrients without adding extra fat or sodium. The study didn't pick out one type of fish that was better than the rest, but the act of eating it about once a week was most important. Those rich in omega-3s are best. Here are fish that are the best choices to eat:

  • Salmon
  • Mackerel
  • Sardines
  • Cod
  • Anchovies
  • Rainbow trout
  • Tuna
  • Halibut

As dementia and other cognitive diseases can greatly impact seniors, it's important to understand how eating fish and other lifestyle changes can impact health for the better.

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