:max_bytes(150000):strip_icc()/WHTYBW-you-eat-fish-regularly-63d08d56760a46bf9612863e6c6a0597.jpg "What Happens to Your Body When You Eat Fish Regularly")
From a casual canned tuna sandwich to a 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.
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
Fish, particularly oily cold-water fish (like salmon) provides omega-3 fatty acids. It’s one main reason why eating fish is associated with a lower risk for cardiovascular disease and stroke. In fact, research shows that for every 20 grams per day of fish you eat (that’s less than an ounce!), your risk of cardiovascular disease and mortality decrease by 4%.
Fish intake during pregnancy is encouraged because it supplies nutrients that support a baby’s developing brain. Eating omega-30-rich foods like fish may also help reduce the risk of preterm birth, research shows. If you are pregnant, focus on lower-mercury fish, such as salmon and cod.
Fish provides a handful of brain health-supporting nutrients, including vitamin 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 the MIND 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.
There may be a link between eating fish and a better mood. Low omega-3 fatty acid and vitamin D levels, both nutrients found in high quantities in some fish, have been linked to depressive disorders. Research suggests that omega-3s may play a role in mental 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 help support your mood. Talk to your provider if you’re concerned about your mental health.
Chronic inflammation is 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 top. 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.
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.
Cooking your fish in an enjoyable–and health-promoting way–is key. Here are some best ways to cook fish:
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 2 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.
Is it OK to eat fish every day?
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.
Is fish healthier than chicken?
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 a variety of proteins is 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.
Which fish is the healthiest?
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.
