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Studies reveal consuming plenty of protein increases muscle strength and mass, and maintaining a high protein intake helps prevent muscle loss during weight loss. [3] [4] Woman lifting weights and building muscleBone HealthIt’s a myth that protein is bad for your
bones. Some people perpetuate the idea that protein, particularly animal protein, increases the acidity load in the body and causes calcium to leach from your bones to neutralize the acid and maintain the right ph. However, long-term studies show that protein, including natural animal protein, is advantageous for wellness and bone health. [5] [6]Taking care of bone health is also crucial for women who are at a higher risk of osteoporosis, especially after menopause. Osteoporosis is a condition involving weakened bones that are more susceptible to fracture.
Low levels of vitamin D have been tied to various respiratory diseases and viral illnesses. Fish and fish products like cod liver oil are some of the best dietary sources of vitamin D, with tasty fish like herring and salmon in the lead. Smoked salmon, anyone?[10]If you don’t eat fatty fish regularly or get much sunshine, you might consider taking a vitamin D supplement. 5. Protecting Vision and Preventing DegenerationEvidence suggests fish and omega-3 fatty acids could protect against age-related macular degeneration (AMD)—a leading cause of blindness and vision loss that predominantly affects older adults. [11]For example, one study showed regular fish intake was associated with a 42% reduced risk of AMD in women.