From the casual tuna sandwich to the decadent seared salmon, fish is a versatile and delicious food with incredible health benefits.
The Dietary Guidelines for Americans recommends that healthy adults consume 8 to 10 ounces of fish each week. Fish is packed with nutrients, but depending on the type of fish you choose, there are also potential downsides. Read on to find out what happens when you eat fish regularly, the pros and cons, and tips for choosing a nutritious (and safe) fish for your day.
Nutritional content of fish
Here’s the nutritional information for 100 grams (about 3.5 ounces) of the three types of fish:
White tuna, canned in water
- calorie: 128
- Total Carbohydrates: 0 grams
- Dietary fiber: 0 grams
- Total Sugars: 0 grams
- protein: 24 g
- Total Fat: 3 grams
- Saturated fats: <1g
- sodium: 377mg
- Vitamin D: 80IU
- Omega-3: 880mg
- calcium: 14 mg
- potassium: 237mg
Cooked Atlantic cod
- calorie: 89
- Total Carbohydrates: 0 grams
- Dietary fiber: 0 grams
- Total Sugars: 0 grams
- protein: 19 grams
- Total Fat: 1 gram
- Saturated fats: 0 grams
- sodium: 66mg
- Vitamin D: 39 IU
- Omega-3: <1 mg
- calcium: 12 mg
- potassium: 207mg
Cooked salmon
- calorie: 153
- Total Carbohydrates: 0 grams
- Dietary fiber: 0 grams
- Total Sugars: 0 grams
- protein: 25 grams
- Total Fat: 5 grams
- Saturated fats: 1 gram
- sodium: 90mg
- Vitamin D: 522IU
- Omega-3: 674mg
- calcium: 8mg
- potassium: 439mg
5 Health Benefits of Eating Fish Regularly
1. It may improve your heart health
Fish, especially oily cold-water fish (such as salmon), contain omega-3 fatty acids, which is one of the main reasons why eating fish is associated with a lower risk of cardiovascular disease and stroke. In fact, studies have shown that for every 20 grams (less than 1 ounce) of fish eaten per day, the risk of cardiovascular disease and death decreases by 4 percent.
2. It may support your baby’s brain health during pregnancy
Fish consumption is recommended during pregnancy as it provides nutrients that support the baby’s brain development. Research suggests that eating foods rich in omega-3, such as fish, can also reduce the risk of premature birth. If you’re pregnant, try to eat fish that are low in mercury, such as salmon and cod.
3. It may have cognitive benefits
Fish contains many nutrients that support brain health, including vitamin B12, choline, and omega-3 fatty acids, and data suggests that fish consumption may be associated with a reduced incidence of mild cognitive decline and Alzheimer’s disease. One study of older adults found that those who were instructed to eat fish once a week and follow the MIND diet (an eating pattern that may help reduce the risk of dementia) had improved cognitive function after 12 weeks compared with a group that did not eat fish. Tip: Avoid fried fish as it has been shown to slow down brain function.
4. Your mental health may improve
There may be a link between eating fish and feeling better: low levels of omega-3 fatty acids and vitamin D, nutrients found in high amounts in some fish, have been linked to depression. Research suggests that omega-3s may play a role in mental health and reduce the risk of depression. Diet is only one factor in mental health, but there are some foods that can help boost your mood, such as cold-water fish. If you’re worried about your mental health, talk to your doctor.
5. It may reduce inflammation
Chronic inflammation is linked to a variety of health conditions, including cancer, heart disease, arthritis, and diabetes. Omega-3 fatty acids are one of the best nutrients to help reduce chronic low-grade inflammation. Oily fish contain DHA and EPA, two omega-3 fatty acids that have been shown to help reduce inflammation. In fact, a diet that includes oily fish has been shown to lower inflammatory markers in people at high risk of heart disease.
Potential drawbacks
While there are many benefits to eating fish, there are also some potential downsides worth noting. Here are some “dos and don’ts” for fish eaters:
- Allergic reactions: A fish allergy can lead to a severe and potentially life-threatening condition called anaphylaxis. Symptoms of a fish allergy can range from mild symptoms such as hives, itching, and a stuffy nose to severe symptoms such as difficulty breathing, dizziness, and loss of consciousness.
- Mercury exposure: Some fish, such as shark and swordfish, contain high levels of mercury and other contaminants that are especially dangerous for pregnant women and children. There are many fish that are low in mercury, including cod, anchovies, tilapia, freshwater trout, and salmon.
- Food poisoning: If fish is not handled or cooked properly, it can harbor bacteria and viruses that can cause food poisoning. To minimise the risk, buy fish and shellfish from reputable sources, store them at the right temperature and cook them thoroughly.
The best way to cook and enjoy fish
It’s important to cook fish in a fun and healthy way. Here are some of the best ways to cook fish.
- grill: Grilled fish, when cooked right, is moist and flavorful with a slightly crisp exterior for a delicious, healthy meal. Try cooking your fish in a marinade, like Grilled Fish with Garlic Marinade, smearing it with a tangy butter before cooking, like Lemon-Garlic Grilled Tilapia, or rubbing it with spices, like Grilled Red Snapper.
- Steaming: Cooking fish in warm, moist air helps preserve its delicate flavor. Steamed fish pairs well with lightly sautéed vegetables or a fresh salad for a balanced, healthy meal. Try our Ginger Whitefish & Cabbage.
- poaching: Poached fish is a gentle cooking method that results in a tender, tasty fillet. Served with a simple sauce made from the poaching liquid and a whole grain such as quinoa or farro, poached fish makes a nutritious and satisfying meal. A classic way to enjoy poached fish is poached salmon with fennel and lemon.
- Baking: Grilled fish is versatile and easy to prepare. It pairs well with roasted vegetables or a hearty grain salad. Our grilled fish fillet recipe goes well with almost anything.
Conclusion
Eating fish weekly is a healthy habit, and leading organizations like the American Heart Association recommend eating fish regularly. Aim to include 8 to 10 ounces (about two servings) of fish in your diet each week to support heart and brain health, mood, and more. When shopping, choose fish that are low in mercury, such as salmon, light tuna, tilapia, and cod. Stick to cooking methods like grilling, baking, or steaming fish, and avoid deep-frying.
FAQ
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Is it okay to eat fish every day?Fish is an excellent source of high-quality protein and healthy omega-3 fatty acids, but it should be balanced with a variety of other foods to ensure a balanced diet. The Dietary Guidelines for Americans recommend that healthy adults consume 8 to 10 ounces of fish each week. Eating large amounts of fish that are high in mercury can be harmful.
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Is fish healthier than chicken?Both fish and chicken are good sources of lean protein, which is important for building and repairing tissues in the body. Fish is high in omega-3 fatty acids and minerals such as iodine and selenium, while chicken is high in vitamins B3 and B6. This is one of the reasons why it is recommended to eat a variety of proteins. Both are essential nutrients in a balanced diet, and your choice of one may depend on personal factors such as preferences and dietary requirements.
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Which is the healthiest fish?Of the many fish options, salmon tends to top the list in terms of both popularity and health benefits. This fish is available in a variety of forms, including fresh, frozen, and canned, making it a relatively accessible option. It’s also one of the best sources of DHA omega-3 fatty acid and is rich in other important nutrients like choline. If salmon isn’t your thing, there are plenty of other healthy options that may suit your tastes.
