For many of us, eating a regular, healthy and nutritious diet is something of a challenge. Life’s daily stresses and pressures mean that cooking homemade meals isn’t always possible, and as a result we reach for convenience foods, fast foods and ready meals. However, making a conscious effort to eat well is not only crucial to your waistline, but it’s also one of the best things you can do for your body to ensure you enjoy great health and wellbeing. And there’s no better place to start than by including at least two portions of oily fish in your diet every single week.

Let’s take a closer look at the benefits of eating oily fish:

1. Oily fish, including salmon, mackerel, tuna (fresh only, not canned), pilchards, swordfish, whitebait, anchovies, sardines and trout (to name but a few!), are packed full of important omega-3 fatty acids (a very good form of fat essential to your health and wellbeing), as well as high levels of protein (for muscle and tissue growth and repair), vitamin D (to absorb calcium and promote strong bones), and B-vitamins and selenium.

Non-oily fish, which includes white fish such as cod, haddock, plaice, lemon sole, and seabass, also contains omega-3 fatty acids, but not in the same concentration as oily fish. So to reach your two portions of oily fish per week, you need to select from the wide selection listed above.

2. Research has suggested that a diet rich in oily fish could help to guard against cardiovascular disease, age-related vision loss, dementia, and prostate cancer. It’s a proven fact that regular consumption of oily fish can help to reduce high cholesterol levels as well as high blood pressure levels too – all of which assist in the fight against heart disease.

3. There is evidence, which suggests that oily fish can help brain development in both babies and adults, and pregnant women are advised to take omega-3 supplements to support healthy brain development in their unborn babies.

4. Oily fish is incredibly good for nourishing and moisturising your skin from the inside out. So if you suffer from dry skin conditions then try increasing your intake of oily fish.

5. Oily fish is a low calorie source of protein. So if you’re looking to lose weight, or you’re keen to maintain your current weight, then finding alternative sources of protein is essential for your good health and wellbeing.