Researchers worldwide have discovered that eating fish regularly - one or two servings weekly - may reduce the risk of diseases ranging from childhood asthma to prostate cancer.

Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids.

Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings indicate the following:

Asthma - children who eat fish may be less likely to develop asthma.

Brain and eyes - fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the light sensitive tissue lining the inner surface of the eye).

Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.

Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting 'good' cholesterol.

Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.

Depression - people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).

Diabetes - fish may help people with diabetes manage their blood sugar levels.

Eyesight - breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.

Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.

Prematurity - eating fish during pregnancy may help reduce the risk of delivering a premature baby.

Healthy ways to enjoy fish include baked, poached, grilled and steamed forms.