Introduction
When you think of a healthy diet, you might imagine yourself eating lots of fruits and vegetables. You might even picture yourself drinking some fresh lemonade or green tea. But it’s not just those foods that can help you stay fit and healthy. Fish is another great way to boost your overall nutrition and ensure that your body is getting all the nutrients it needs to stay strong.
A Healthy Diet is a Well Balanced Diet
A healthy diet is a well balanced diet. A healthy diet is one that is low in saturated fat, cholesterol, and sodium. It includes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. A good source of omega-3 fatty acids (a type of polyunsaturated fat) should be eaten at least two times per week.
Omega-3s: Nutrition in a Nutshell
The term “omega-3s” refers to a family of polyunsaturated fatty acids that are essential for human health. The most common omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats can be found in seafood, as well as certain kinds of plants like flaxseed or chia seeds.
Omega-3s play an important role in the body by regulating blood pressure and clotting factors; they also play a role in brain development during pregnancy. Omega-3 deficiency has been linked to heart disease and depression, among other conditions such as rheumatoid arthritis or psoriasis.[1]
A Counterbalance of Omega-3s and Omega-6s
Omega-3s and omega-6s are essential fatty acids, meaning they can’t be produced by the body and must be obtained from our diet. Omega-3s are found in fish, nuts, seeds, and their oils; omega-6s are found in vegetable oils like corn and safflower oil as well as red meat.
Omega-3s help reduce inflammation throughout your body (especially joint pain), but high levels of omega-6s may increase inflammation instead of reducing it. To balance out your intake of these two types of fats–and get all the benefits from both–you should aim for about 2:1 ratio between them on average per day (4). If you eat about 2 grams per day of EPA+DHA (which comes mostly from fish), then you should also consume about 4 grams per day LA (which comes mostly from vegetable oils).
Getting the Right Ratio of Omega-6 to Omega-3
You may have heard about the importance of omega-3s in your diet, but did you know that omega-6s are also important? Omega-3 fatty acids are polyunsaturated fats that play a role in reducing inflammation and fighting heart disease. Omega-6 fatty acids have similar effects on the body, but in different ways. The ratio of these two types of fats can be important for your health: A ratio of 1:1 or less is generally recommended by nutritionists because it helps prevent chronic diseases like diabetes, obesity and even cancer (1).
A healthy person’s diet should include both types of these essential fatty acids–and most Americans get plenty of them (2). However, some people run into problems balancing their intake because they consume too many processed foods that contain trans fats instead of healthy fats like those found in fish oil supplements such as krill oil supplements or flaxseed oil pills; this causes an imbalance between omega 3s and 6s which can lead to inflammation throughout the body (3)
Eating Fish for Better Heart Health
Omega-3 fatty acids are a type of polyunsaturated fat found in seafood, nuts and seeds. They can help reduce the risk of heart disease, stroke, diabetes and Alzheimer’s disease.
Omega-3 fatty acids are known to improve blood flow by reducing inflammation and improving insulin sensitivity while also lowering triglycerides (a type of fat molecule). The American Heart Association recommends eating fish at least twice per week because it’s an excellent source of protein that helps maintain muscle mass as we age; fish contains heart-healthy omega-3 fatty acids like DHA & EPA which have been shown to lower LDL cholesterol levels in adults who don’t consume enough dietary sources from whole foods such as wild salmon or sardines
The Recommended Amount of Fish to Eat Weekly for Optimal Health
If you’re looking to add more omega-3s in your diet, here’s what you need to know:
The recommended amount of fish to eat weekly for optimal health is between two and three servings. The U.S. Food and Drug Administration recommends that adults eat at least eight ounces (two servings) of seafood each week, but many experts believe this number should be even higher–especially if you want to maintain good brain function as well as reduce inflammation and risk for heart disease and stroke. How much fish is safe to eat in a week?
It depends on your age, gender, weight, overall health status and other factors like whether or not someone else in the house has recently eaten raw seafood (see below). For example: A pregnant woman who weighs 140 pounds would need about 5 ounces per day; someone else who weighs 130 pounds but is healthy might only require 4 ounces daily; while someone else who weighs 200 pounds but suffers from high cholesterol needs closer 7 ounces per day!
Enjoy a Salmon Poke Bowl at Koibito Poke
As stated, salmon is an excellent source of omega-3s, which can help to lower your risk of heart disease. Omega-3s are also good for reducing inflammation, improving brain health and vision, fighting depression and anxiety, boosting fertility in women and men (especially when it comes to sperm count), boosting infant brain development after birth, lowering blood pressure and cholesterol levels in adults with high cholesterol who are at risk for developing atherosclerosis (hardening of the arteries).
Salmon is a great source of protein: one serving contains 22 grams! Protein is essential for building muscle mass, increasing energy levels throughout the day (especially if you’re exercising regularly), keeping your metabolism active so that it burns more calories per day than usual–even while sitting still! Additionally salmon contains vitamin D which helps regulate calcium levels in our bodies; this means we have stronger bones/teeth/joints as well as better immune function overall because it boosts our immune system by helping fight off viruses such as colds & flus faster than normal.”
Tuna Poke Bowls at Koibito Poke
Tuna poke bowls are another healthy choice for lunch and also contain omega 3 fatty acids. Most omega 3s are found in fatty fish, like salmon and tuna.
Conclusion
We hope you’ve enjoyed learning about the health benefits of eating fish and how to incorporate it into your diet. If you’re looking for a delicious way to do this, we highly recommend trying Koibito Poke! We have multiple locations throughout the country that serve fresh poke bowls filled with tasty ingredients like salmon, tuna, tofu and more!
