Why Is Fish So Healthy To Eat?

There may be plenty of fish in the sea, but most of us aren’t putting enough on our plates.

Research shows that only 1 in 5 people in the U.S. eats the recommended amount of fish per week. That’s a missed opportunity because fish is one of the healthiest foods you can eat, says registered dietitian Julia Zumpano, RD, LD.

What makes fish so good for you?

Fish carries its well-earned “healthy” reputation for a few reasons. While nutrition profiles vary from fish to fish, in general, they provide a healthy combination of protein, beneficial fats, vitamins and minerals.

That’s why health experts recommend eating two 4-ounce servings of fish per week as part of a nutritious and balanced diet.

Let’s dive into the details on the benefits of fish.

High in omega-3 fatty acids

If there’s one nutrient that makes fish stand out, it’s omega-3 fatty acids. Omega-3s are a heart-healthy type of unsaturated fat. Fatty fish like sardines, herring, mackerel and salmon are among the best sources of the nutrient.

“Omega-3s have so many benefits from a cardiovascular and health standpoint,” says Zumpano.

They can help:

• Lower triglycerides, a type of fat in your blood
• Lower blood pressure
• Make platelets less likely to stick together and form blood clots
• Reduce inflammation
• Support brain health and cognitive function

“Omega-3s are so important, and many people — especially in the United States — don’t get enough of them,” she continues. “Regularly eating fish is an easy way to change that.”

Rich in protein

Protein in fish supplies your body with the building blocks to grow, maintain and repair tissues. It’s considered a high-quality or “complete” protein, too, meaning it contains all of the essential amino acids your body can’t make on its own.

“Fish is one of the best protein sources you can eat,” says Zumpano. “It’s lean, nourishing and packed with the essential nutrients your body needs to stay strong and healthy.”

Low in saturated fat

Fish is often described as a “lean” protein because it’s low in saturated fat. That’s a more problematic type of fat that can contribute to higher cholesterol levels and increase your risk of heart disease.

Many fish are much lower in saturated fat than other meat-based proteins (like beef or pork). And even “fattier” fish (like salmon) tend to be higher in heart-healthy omega-3s.

High in vitamin D

Vitamin D is an important nutrient for your body, but it isn’t naturally found in many foods. But it is found in fish.

Adding fish to your diet can help boost your vitamin D levels, Zumpano emphasizes. That’s important given how many people don’t get enough vitamin D. Researchers say that vitamin D deficiency is common worldwide.

“Fish is one of the better dietary sources of vitamin D, which can help support bone strength, immune system function and your overall health,” she adds.

Reasons to limit fish

For all its benefits, fish can come with a catch: Some varieties can expose you to higher amounts of mercury and other contaminants. This is a particular concern for children, or if you’re pregnant or breastfeeding.

But that doesn’t mean you should avoid fish altogether.

“The limited risk of mercury in certain fish shouldn’t overshadow its nutritional value,” says Zumpano. “The benefits of eating fish often outweigh the risks, especially if you choose wisely.”

In general, smaller fish (like cod, herring and salmon) tend to have lower mercury levels. Larger predatory fish (like marlin, shark and swordfish) tend to have higher levels, as they eat smaller fish to absorb more mercury.

Want to know more about mercury levels in various types of fish? Check out this list compiled by the U.S. Food and Drug Administration (FDA).

Tips to get more fish in your diet

If your idea of eating fish starts and ends with the occasional tuna sandwich, eating fish two or three times a week might sound like a bit much. But you don’t have to dive straight into deep waters.

Zumpano offers these suggestions to make fish more a part of your menu:

• Ask questions. Don’t know what a certain fish tastes like or how to prepare it? You can often get answers from staff working the seafood counter. “They can often tell you about the flavor and texture of the fish, plus give you tips on how to cook it,” says Zumpano.
• Start simple. Mild, flaky fish (like tilapia) can seem less intimidating if you’re not used to eating seafood. Branch out and try other types as you feel more comfortable.
• Prioritize omega-3-rich fish. If you’re only going to eat fish here and there, pick ones high in omega-3s. Sardines, herring and mackerel are all good options. Ditto for salmon and rainbow trout.
• Give canned fish a chance. Canned sardines and tuna are convenient, affordable and easy to keep on hand. Add them to salads, pasta or other meals to boost nutritional content. (Be wary of excess sodium if that’s a concern, though.)
• Experiment with flavor. Lemon, garlic, onions and other seasonings can help ease you into stronger-tasting fish. “The more you’re exposed to it, the less daunting it’ll seem,” Zumpano says.
• Mix things up. You don’t need to find one “perfect” fish and eat it every time. In fact, eating a variety of fish can help you get different nutrients while limiting exposure to mercury.

Bottom line? “Try to make fish a regular on your plate instead of a rarity and your plate will be better for it,” encourages Zumpano. “You don’t need to overhaul your diet overnight either. Just getting fish on your plate a little more is a smart step in the right direction.”