In This ArticleView AllIn This ArticleNutritionHealth BenefitsPrecautionsCooking TipsFAQs

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In This Article

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Health Benefits

Precautions

Cooking Tips

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salmon

From a casual canned tuna sandwich to fancy seared salmon, fish is a versatile, tasty way to reap some impressive health benefits.

The Dietary Guidelines for Americans suggest healthy adults consume 8 to 10 ounces of fish every week.Despite its robust nutrition, there are potential downsides, too, depending on what types of fish you’re choosing. Keep reading to learn what happens when you eat fish regularly, including the pros and cons and tips for choosing a nutrient-packed (and safe) catch of the day.

What Happens to Your Body When You Take Omega-3s Every Day

Fish Nutrition Facts

Here is the nutrition information for 100 grams (about 3.5 ounces) of three varieties of fish:

White Tuna, Canned in Water

Cooked Atlantic Cod

Cooked Salmon

5 Health Benefits of Regularly Eating Fish

1. You May Improve Your Heart Health

3. You May Reap Cognitive Benefits

Fish provides a handful of brain-health-supporting nutrients, includingvitamin B12, choline and omega-3 fatty acids. Data suggests that fish intake is associated with a reduction in the development of mild cognitive decline and Alzheimer’s disease.One study on elderly people found that those who were following theMIND diet(an eating pattern that may help reduce the risk of dementias) who were instructed to eat fish weekly had improved cognitive function after 12 weeks compared to a group that didn’t eat fish.One tip: Avoid fried fish, which has been shown to be a drag on brainpower.

4. You May Experience Better Mental Health

There may be a link between eating fish and a better mood. Low levels of omega-3 fatty acid and vitamin D, both nutrients found in high quantities in some fish, have been linked to depressive disorders. Research suggests that omega-3s may play a role inmental health, including potentially decreasing the risk of depression.Diet is just one factor in mental health, though there are some foods, like cold-water seafood, that can helpsupport your mood. Talk to your provider if you’re concerned about your mental health.

5. You May Reduce Some Inflammation

Chronic inflammationis linked to numerous 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 supplies DHA and EPA, two omega-3 fatty acids that have been found to help quell inflammation.In fact, diets that contain oily fish have also been found to reduce markers of inflammation in people who are at a higher risk for heart disease.

Potential Downsides

With all of the positives that eating fish can offer, there are some noteworthy potential downsides. Here are some “watch-outs” if you are a fish eater.

Best Ways to Cook and Enjoy Fish

Cooking your fish in an enjoyable—and health-promoting—way is key. Here are some best ways to cook fish:

The Bottom Line

Eating fish every week is a healthy habit, and leading organizations like the American Heart Association recommend eating fish regularly. Aim for 8 to 10 ounces of fish in your diet every week (about two servings) to support your heart and brain health, mood and more. Choose lower-mercury fish when shopping, such as salmon, light tuna, tilapia or cod. Make sure to stick to cooking methods like grilling, baking and steaming, and avoid frying fish.

Frequently Asked QuestionsWhile fish is a great source of high-quality protein and healthy omega-3 fatty acids, it’s advisable to balance its consumption with a variety of other foods to ensure a well-rounded diet. The Dietary Guidelines for Americans suggest healthy adults consume 8 to 10 ounces of fish every week. Eating a lot of fish that is higher in mercury can be harmful.Both fish and chicken serve as excellent sources of lean protein, key for building and repairing tissues in the body. While fish is higher in omega-3 fatty acids and minerals like iodine and selenium, chicken tends to have more vitamin B3 and B6. That’s one reason why eating avariety of proteinsis often recommended. Both are valuable additions to a balanced diet, and the choice may boil down to personal factors, such as preference and dietary requirements.Among the many fish choices, salmon tends to top the list both in terms of popularity and health benefits. This fish is available in many forms, including fresh, frozen and canned, making it a relatively accessible choice. It is also one of the best sources of DHA omega-3 fatty acids and it is packed with other important nutrients, like choline.If you aren’t a salmon fan, there are plenty of other healthy choices out there that can suit your taste.

Frequently Asked Questions

While fish is a great source of high-quality protein and healthy omega-3 fatty acids, it’s advisable to balance its consumption with a variety of other foods to ensure a well-rounded diet. The Dietary Guidelines for Americans suggest healthy adults consume 8 to 10 ounces of fish every week. Eating a lot of fish that is higher in mercury can be harmful.

Both fish and chicken serve as excellent sources of lean protein, key for building and repairing tissues in the body. While fish is higher in omega-3 fatty acids and minerals like iodine and selenium, chicken tends to have more vitamin B3 and B6. That’s one reason why eating avariety of proteinsis often recommended. Both are valuable additions to a balanced diet, and the choice may boil down to personal factors, such as preference and dietary requirements.

Among the many fish choices, salmon tends to top the list both in terms of popularity and health benefits. This fish is available in many forms, including fresh, frozen and canned, making it a relatively accessible choice. It is also one of the best sources of DHA omega-3 fatty acids and it is packed with other important nutrients, like choline.If you aren’t a salmon fan, there are plenty of other healthy choices out there that can suit your taste.

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture.Dietary Guidelines for Americans 2020-2025.USDA FoodData Central.Fish, tuna, white, canned in water, drained solids.USDA FoodData Central.Fish, cod, Atlantic, cooked.USDA FoodData Central.Fish, salmon, pink, cooked, dry heat.American Heart Association.Fish and Omega-3 Fatty Acids.Zhang B, Xiong K, Cai J, Ma A.Fish Consumption and Coronary Heart Disease: A Meta-Analysis.Nutrients. 2020 Jul 29;12(8):2278. doi:10.3390/nu12082278U.S. Food & Drug Administration.Advice about Eating Fish.Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M.Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018 Nov 15;11(11):CD003402. doi:10.1002/14651858.CD003402.pub3Welty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023 Feb 1;34(1):12-21. doi:10.1097/MOL.0000000000000862Kühn L, MacIntyre UE, Kotzé C, Becker PJ, Wenhold FAM.Twelve Weeks of Additional Fish Intake Improves the Cognition of Cognitively Intact, Resource-Limited Elderly People: A Randomized Control Trial.J Nutr HealthAging. 2022;26(2):119-126. doi:10.1007/s12603-021-1723-2Fortune NC, Harville EW, Guralnik JM, Gustat J, Chen W, Qi L, Bazzano LA.Dietary intake and cognitive function: evidence from the Bogalusa Heart Study.Am J Clin Nutr. 2019 Jun 1;109(6):1656-1663. doi:10.1093/ajcn/nqz026DiNicolantonio JJ, O’Keefe JH.The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.Nutrients. 2020 Aug 4;12(8):2333. doi:10.3390/nu12082333Morales-Suárez-Varela M, Amezcua-Prieto C, Llopis-Gonzalez A, Ayan Perez C, Mateos-Campos R, Hernández-Segura N, Ortiz-Moncada R, Almaraz A, Alguacil J, Delgado Rodríguez M, Blázquez Abellán G, Alonso-Molero J, Martínez-Ruiz V, Santana-Garcia I, Cancela JM, Valero Juan LF, Martín-Peláez S, Fernández-Villa T, Grupo de Investigación UniHcos.Prevalence of Depression and Fish Consumption among First Year Spanish University Students: UniHcos Project.Nutrients. 2023 Jun 15;15(12):2757. doi:10.3390/nu15122757Vors C, Allaire J, Mejia SB, Khan TA, Sievenpiper JL, Lamarche B.Comparing the Effects of Docosahexaenoic and Eicosapentaenoic Acids on Inflammation Markers Using Pairwise and Network Meta-Analyses of Randomized Controlled Trials.Adv Nutr. 2021 Feb 1;12(1):128-140. doi:10.1093/advances/nmaa086Costabile G, Della Pepa G, Vetrani C, Vitaglione P, Griffo E, Giacco R, Vitale M, Salamone D, Rivellese AA, Annuzzi G, Bozzetto L.An Oily Fish Diet Improves Subclinical Inflammation in People at High Cardiovascular Risk: A Randomized Controlled Study.Molecules. 2021 JunAmerican College of Allergy, Asthma, & Immunology.Fish.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.United States Department of Agriculture.Dietary Guidelines for Americans 2020-2025.USDA FoodData Central.Fish, tuna, white, canned in water, drained solids.USDA FoodData Central.Fish, cod, Atlantic, cooked.USDA FoodData Central.Fish, salmon, pink, cooked, dry heat.American Heart Association.Fish and Omega-3 Fatty Acids.Zhang B, Xiong K, Cai J, Ma A.Fish Consumption and Coronary Heart Disease: A Meta-Analysis.Nutrients. 2020 Jul 29;12(8):2278. doi:10.3390/nu12082278U.S. Food & Drug Administration.Advice about Eating Fish.Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M.Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018 Nov 15;11(11):CD003402. doi:10.1002/14651858.CD003402.pub3Welty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023 Feb 1;34(1):12-21. doi:10.1097/MOL.0000000000000862Kühn L, MacIntyre UE, Kotzé C, Becker PJ, Wenhold FAM.Twelve Weeks of Additional Fish Intake Improves the Cognition of Cognitively Intact, Resource-Limited Elderly People: A Randomized Control Trial.J Nutr HealthAging. 2022;26(2):119-126. doi:10.1007/s12603-021-1723-2Fortune NC, Harville EW, Guralnik JM, Gustat J, Chen W, Qi L, Bazzano LA.Dietary intake and cognitive function: evidence from the Bogalusa Heart Study.Am J Clin Nutr. 2019 Jun 1;109(6):1656-1663. doi:10.1093/ajcn/nqz026DiNicolantonio JJ, O’Keefe JH.The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.Nutrients. 2020 Aug 4;12(8):2333. doi:10.3390/nu12082333Morales-Suárez-Varela M, Amezcua-Prieto C, Llopis-Gonzalez A, Ayan Perez C, Mateos-Campos R, Hernández-Segura N, Ortiz-Moncada R, Almaraz A, Alguacil J, Delgado Rodríguez M, Blázquez Abellán G, Alonso-Molero J, Martínez-Ruiz V, Santana-Garcia I, Cancela JM, Valero Juan LF, Martín-Peláez S, Fernández-Villa T, Grupo de Investigación UniHcos.Prevalence of Depression and Fish Consumption among First Year Spanish University Students: UniHcos Project.Nutrients. 2023 Jun 15;15(12):2757. doi:10.3390/nu15122757Vors C, Allaire J, Mejia SB, Khan TA, Sievenpiper JL, Lamarche B.Comparing the Effects of Docosahexaenoic and Eicosapentaenoic Acids on Inflammation Markers Using Pairwise and Network Meta-Analyses of Randomized Controlled Trials.Adv Nutr. 2021 Feb 1;12(1):128-140. doi:10.1093/advances/nmaa086Costabile G, Della Pepa G, Vetrani C, Vitaglione P, Griffo E, Giacco R, Vitale M, Salamone D, Rivellese AA, Annuzzi G, Bozzetto L.An Oily Fish Diet Improves Subclinical Inflammation in People at High Cardiovascular Risk: A Randomized Controlled Study.Molecules. 2021 JunAmerican College of Allergy, Asthma, & Immunology.Fish.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

United States Department of Agriculture.Dietary Guidelines for Americans 2020-2025.USDA FoodData Central.Fish, tuna, white, canned in water, drained solids.USDA FoodData Central.Fish, cod, Atlantic, cooked.USDA FoodData Central.Fish, salmon, pink, cooked, dry heat.American Heart Association.Fish and Omega-3 Fatty Acids.Zhang B, Xiong K, Cai J, Ma A.Fish Consumption and Coronary Heart Disease: A Meta-Analysis.Nutrients. 2020 Jul 29;12(8):2278. doi:10.3390/nu12082278U.S. Food & Drug Administration.Advice about Eating Fish.Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M.Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018 Nov 15;11(11):CD003402. doi:10.1002/14651858.CD003402.pub3Welty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023 Feb 1;34(1):12-21. doi:10.1097/MOL.0000000000000862Kühn L, MacIntyre UE, Kotzé C, Becker PJ, Wenhold FAM.Twelve Weeks of Additional Fish Intake Improves the Cognition of Cognitively Intact, Resource-Limited Elderly People: A Randomized Control Trial.J Nutr HealthAging. 2022;26(2):119-126. doi:10.1007/s12603-021-1723-2Fortune NC, Harville EW, Guralnik JM, Gustat J, Chen W, Qi L, Bazzano LA.Dietary intake and cognitive function: evidence from the Bogalusa Heart Study.Am J Clin Nutr. 2019 Jun 1;109(6):1656-1663. doi:10.1093/ajcn/nqz026DiNicolantonio JJ, O’Keefe JH.The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.Nutrients. 2020 Aug 4;12(8):2333. doi:10.3390/nu12082333Morales-Suárez-Varela M, Amezcua-Prieto C, Llopis-Gonzalez A, Ayan Perez C, Mateos-Campos R, Hernández-Segura N, Ortiz-Moncada R, Almaraz A, Alguacil J, Delgado Rodríguez M, Blázquez Abellán G, Alonso-Molero J, Martínez-Ruiz V, Santana-Garcia I, Cancela JM, Valero Juan LF, Martín-Peláez S, Fernández-Villa T, Grupo de Investigación UniHcos.Prevalence of Depression and Fish Consumption among First Year Spanish University Students: UniHcos Project.Nutrients. 2023 Jun 15;15(12):2757. doi:10.3390/nu15122757Vors C, Allaire J, Mejia SB, Khan TA, Sievenpiper JL, Lamarche B.Comparing the Effects of Docosahexaenoic and Eicosapentaenoic Acids on Inflammation Markers Using Pairwise and Network Meta-Analyses of Randomized Controlled Trials.Adv Nutr. 2021 Feb 1;12(1):128-140. doi:10.1093/advances/nmaa086Costabile G, Della Pepa G, Vetrani C, Vitaglione P, Griffo E, Giacco R, Vitale M, Salamone D, Rivellese AA, Annuzzi G, Bozzetto L.An Oily Fish Diet Improves Subclinical Inflammation in People at High Cardiovascular Risk: A Randomized Controlled Study.Molecules. 2021 JunAmerican College of Allergy, Asthma, & Immunology.Fish.

United States Department of Agriculture.Dietary Guidelines for Americans 2020-2025.

USDA FoodData Central.Fish, tuna, white, canned in water, drained solids.

USDA FoodData Central.Fish, cod, Atlantic, cooked.

USDA FoodData Central.Fish, salmon, pink, cooked, dry heat.

American Heart Association.Fish and Omega-3 Fatty Acids.

Zhang B, Xiong K, Cai J, Ma A.Fish Consumption and Coronary Heart Disease: A Meta-Analysis.Nutrients. 2020 Jul 29;12(8):2278. doi:10.3390/nu12082278

U.S. Food & Drug Administration.Advice about Eating Fish.

Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M.Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018 Nov 15;11(11):CD003402. doi:10.1002/14651858.CD003402.pub3

Welty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023 Feb 1;34(1):12-21. doi:10.1097/MOL.0000000000000862

Kühn L, MacIntyre UE, Kotzé C, Becker PJ, Wenhold FAM.Twelve Weeks of Additional Fish Intake Improves the Cognition of Cognitively Intact, Resource-Limited Elderly People: A Randomized Control Trial.J Nutr HealthAging. 2022;26(2):119-126. doi:10.1007/s12603-021-1723-2

Fortune NC, Harville EW, Guralnik JM, Gustat J, Chen W, Qi L, Bazzano LA.Dietary intake and cognitive function: evidence from the Bogalusa Heart Study.Am J Clin Nutr. 2019 Jun 1;109(6):1656-1663. doi:10.1093/ajcn/nqz026

DiNicolantonio JJ, O’Keefe JH.The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders.Nutrients. 2020 Aug 4;12(8):2333. doi:10.3390/nu12082333

Morales-Suárez-Varela M, Amezcua-Prieto C, Llopis-Gonzalez A, Ayan Perez C, Mateos-Campos R, Hernández-Segura N, Ortiz-Moncada R, Almaraz A, Alguacil J, Delgado Rodríguez M, Blázquez Abellán G, Alonso-Molero J, Martínez-Ruiz V, Santana-Garcia I, Cancela JM, Valero Juan LF, Martín-Peláez S, Fernández-Villa T, Grupo de Investigación UniHcos.Prevalence of Depression and Fish Consumption among First Year Spanish University Students: UniHcos Project.Nutrients. 2023 Jun 15;15(12):2757. doi:10.3390/nu15122757

Vors C, Allaire J, Mejia SB, Khan TA, Sievenpiper JL, Lamarche B.Comparing the Effects of Docosahexaenoic and Eicosapentaenoic Acids on Inflammation Markers Using Pairwise and Network Meta-Analyses of Randomized Controlled Trials.Adv Nutr. 2021 Feb 1;12(1):128-140. doi:10.1093/advances/nmaa086

Costabile G, Della Pepa G, Vetrani C, Vitaglione P, Griffo E, Giacco R, Vitale M, Salamone D, Rivellese AA, Annuzzi G, Bozzetto L.An Oily Fish Diet Improves Subclinical Inflammation in People at High Cardiovascular Risk: A Randomized Controlled Study.Molecules. 2021 Jun

American College of Allergy, Asthma, & Immunology.Fish.