What Happens To Your Body When You Eat Fish Regularly?

From simple canned tuna sandwiches to fancy seared salmon, fish is a versatile, delicious way to reap some impressive health benefits.

The Dietary Guidelines for Americans suggest healthy adults eat 8 to 10 ounces of fish per week. Despite its nutritional value, it also has some potential downsides, depending on the type of fish you choose. Keep reading to learn what eating fish regularly can do, including its pros and cons and tips for choosing nutrient-rich (and safe) fish each day.

Nutritional Facts of Fish

Here’s the nutritional information for 100 grams (about 3.5 ounces) of three types of fish:

White tuna, canned in water

Calories: 128
total carbohydrate: 0 grams
dietary fiber: 0 grams
Total Sugars: 0 grams
Protein: 24 grams
total fat: 3 grams
Saturated fat: <1 gram
Sodium: 377 mg
vitamin D: 80 IU
Omega 3: 880 mg
Calcium: 14 mg
Potassium: 237 mg

Cooked Atlantic Cod

Calories: 89
total carbohydrate: 0 grams
dietary fiber: 0 grams
Total Sugars: 0 grams
Protein: 19 grams
total fat: 1 gram
Saturated fat: 0 grams
Sodium: 66 mg
vitamin D: 39 IU
Omega 3: < 1 mg
Calcium: 12 mg
Potassium: 207 mg

Baked salmon

Calories: 153
total carbohydrate: 0 grams
dietary fiber: 0 grams
Total Sugars: 0 grams
Protein: 25 grams
total fat: 5 grams
Saturated fat: 1 gram
Sodium: 90 mg
vitamin D: 522 IU
Omega 3: 674 mg
Calcium: 8 mg
Potassium: 439 mg

5 health benefits of eating fish regularly

1. You can improve your heart health

Fish, especially oily cold-water fish (such as salmon), provides omega-3 fatty acids. This is one of the main reasons why eating fish reduces the risk of heart disease and stroke. In fact, research shows that eating 20 grams of fish per day (that’s less than an ounce!) reduces the risk of heart disease and mortality by 4%.

2. You can support your baby’s brain health if you’re pregnant

Fish consumption is encouraged during pregnancy because it provides nutrients that support the baby’s developing brain. Research shows that eating omega-3-rich foods, such as fish, may also help reduce the risk of premature birth. If you’re pregnant, focus on low-mercury fish like salmon and cod.

3. You may get cognitive benefits

Fish provides a large amount of nutrients that promote brain health, including vitamin B12, choline, and omega-3 fatty acids. Data shows that fish intake is associated with a reduced risk of mild cognitive decline and the development of Alzheimer’s disease. A study on older people found that those following the MIND diet (a way of eating that may help reduce the risk of dementia), who were instructed to eat fish once a week, had improved cognitive function after 12 weeks compared to a group that did not eat fish. A tip: avoid fried fish, as it has a negative impact on brain power.

4. You may experience better mental health

There may be a link between eating fish and improved mood. Low levels of omega-3 fatty acids and vitamin D, which are found in high amounts in some fish, have been linked to depressive disorders. Research suggests that omega-3s may play a role in mental health, including reducing the risk of depression. Diet is just one factor in mental health, although there are certain foods, such as cold-water seafood, that may help improve your mood. If you’re concerned about your mental health, talk to your provider.

5. You can reduce some inflammation

Chronic inflammation is linked to many health conditions, including cancer, heart disease, arthritis, and diabetes. Among the nutrients that may help manage chronic low-grade inflammation, omega-3 fatty acids are one of the best. Oily fish provides DHA and EPA, two omega-3 fatty acids that have been found to help reduce inflammation. In fact, a diet rich in oily fish has been shown to help reduce signs of inflammation in people at high risk of heart disease.

Potential downsides

With all the benefits of eating fish, there are some potential disadvantages. Here are some “cautions” if you eat fish.

Allergies: An allergy to fish can cause a serious and potentially life-threatening condition known as anaphylaxis. Fish allergy symptoms can be mild, such as hives, itching or nasal congestion, and can be severe, including difficulty breathing, dizziness or fainting.
Exposure to mercury: Some fish, such as shark and swordfish, are high in contaminants such as mercury, which is especially risky for pregnant people and children. There are many low-mercury fish to choose from, such as cod, anchovies, tilapia, freshwater trout, and salmon.
foodborne illness: If fish is not handled or cooked properly, bacteria and viruses can grow in it, potentially causing food poisoning. Buy fish and shellfish from reputable suppliers, store them at the right temperature and cook them thoroughly to reduce the risk.

The Best Ways to Cook and Enjoy Fish

It’s important to cook your fish in a fun and healthy way. Here are some great ways to cook fish:

Grilling: Grilled fish, when prepared correctly, should be moist, flavorful and have a slightly crispy outer surface, making it a delicious and healthy meal choice. Prepare your fish with a marinade, like our Grilled Fish with Garlic Marinade, apply a spicy butter to it before cooking like our Lemon-Garlic Grilled Tilapia or rub it with spices like this Grilled Red Snapper.
Steaming: Allowing warm, moist air to cook the fish preserves its delicate flavor. Steamed fish paired with lightly sautéed vegetables or a fresh salad makes for a balanced, healthy meal. Try our Ginger White Fish and Cabbage.
illegal hunting: A gentle cooking method, poaching produces nice, tender fillets. Serving poached fish with a simple sauce made from the poaching liquid and a whole grain such as quinoa or farro can make a nutritious and satisfying meal. A classic way to enjoy poached fish is to eat poached salmon with fennel and lemon.
Baking: A versatile and easy cooking method, baked fish pairs well with roasted vegetables or a hearty grain salad. Our Baked Fish Fillets recipe goes well with almost anything.

Bottom-line

Eating fish every week is a healthy habit, and leading organizations like the American Heart Association recommend eating fish regularly. Aim to include 8 to 10 ounces of fish (about two servings) in your diet each week to improve your heart and brain health, mood, and more. When shopping, choose low-mercury fish, such as salmon, light tuna, tilapia, or cod. Be sure to follow cooking methods like grilling, baking, and steaming, and avoid frying the fish.

Frequently Asked Questions

Is it okay to eat fish every day?
While fish is a great source of high-quality protein and healthy omega-3 fatty acids, it’s best to balance it with a variety of other foods to ensure a balanced diet. The Dietary Guidelines for Americans recommend that healthy adults eat 8 to 10 ounces of fish per week. Eating too much fish that is high in mercury can be harmful.

Is fish healthier than chicken?
Both fish and chicken are excellent sources of lean protein, which is essential for building and repairing tissues in the body. While fish is higher in omega-3 fatty acids and minerals such as iodine and selenium, chicken is higher in vitamins B3 and B6. This is one reason why it is often recommended to eat a variety of proteins. Both are valuable elements in a balanced diet, and the choice depends on individual factors, such as preference and dietary requirements.

Which fish is the healthiest?
Of the many fish options, salmon tops the list in terms of both popularity and health benefits. This fish is available in many forms, including fresh, frozen, and canned, making it a relatively accessible option. It is one of the best sources of DHA omega-3 fatty acids and is rich in other important nutrients like choline. If you are not a fan of salmon, there are many other healthy alternatives available to suit your taste.