Whether it’s salmon, cod, mackerel, or tuna, eating more fish has many health benefits. For example, a 2021 meta-review found that increased fish consumption was associated with improved cardiovascular health and a lower risk of death. Packed with protein, vitamins, and minerals, adding fish to your diet is a no-brainer if you want to boost the nutritional value of your dinner. Plus, they’re low in calories, carb-free, and high in omega-3 polyunsaturated fatty acids (PUFAs), which are linked to brain function and heart health. It’s no surprise that Americans are the second largest consumers of fish in the world, according to the National Oceanic and Atmospheric Administration.
But beyond the health benefits, there are some other surprising benefits to including more fish in your diet. To learn more, we chatted Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian with Garage Gym Reviews, shares 11 benefits of eating more fish. Read on to learn more, then don’t miss The Best Fish to Eat for Weight Loss.
Fish is high in Omega-3s.
One of the distinguishing features of fish is its rich omega-3 fatty acid content, particularly prevalent in fatty fish such as salmon and mackerel. Omega-3s offer many health benefits, from supporting brain function to reducing inflammation. According to the National Institutes of Health, some fish are richer sources of omega-3 than others, such as salmon, mackerel, tuna, herring, and sardines.
“Omega-3 fatty acids are an essential nutrient that the body cannot make on its own but have powerful benefits in fighting chronic inflammation and maintaining brain and heart health,” Moody explains. “Recent research even suggests that it has benefits for athletic performance. Fish is the most powerful dietary source of omega-3 fatty acids, and all you have to do is eat one serving of fatty fish one up to twice a week to meet recommendations.”
It is low in calories.
With a relatively low calorie content compared to other protein options, fish provides an excellent foundation for a balanced and calorie-conscious diet. Smaller fish options include cod, flounder, and haddock. According to the USDA, a 3-ounce serving of cod provides 67 calories.
Moody tells us, “Three ounces of tilapia contains only 100 calories, compared to nearly 200 calories for 3 ounces of your average steak. This makes white fish like tilapia a great addition to most meals. diet, especially low-calorie diets for weight loss.”
It is a good source of vitamin D.
Fatty fish options like salmon and tuna are natural sources of vitamin D, an important nutrient for bone health, immune function, and overall well-being. “It may surprise most people to learn that there aren’t many dietary sources of vitamin D. Americans get most of our vitamin D from fortification, artificially added vitamins, or dairy products and orange juice, but half of The US still falls short. Salmon and herring have the highest vitamin D content of most fish, with a 4-ounce serving of salmon containing 100 percent of your daily recommended needs. ,” Moody said.
Fish is high in protein.
Protein is an important macronutrient that aids in muscle growth and repair, increases satiety, and supports overall health. “The average 3-ounce serving of fish contains about 20 grams of protein,” says Moody. “Fish tends to have more protein than other types of animal protein such as beef and chicken because, with the exception of salmon, most fish are low in fat.”
This will help you manage hunger.
Because fish is a great lean source of protein, it can satisfy hunger and curb cravings by helping you feel full. Moody says, “Because of its protein content, fish suppresses your hunger. This is because protein is the most satiating macronutrient compared to carbs and fat. This means you can be fuller for longer, which can help reduce of weight and avoiding overeating.”
It can support heart health.
Regular consumption of fish has been linked to heart health benefits, thanks to its omega-3 fatty acids that help lower blood pressure, reduce triglycerides, and prevent irregular heartbeats.
“Researchers have found that those who eat fish have the lowest risk of heart attacks and strokes, two of the most common causes of premature death in the world,” Moody said. “Fish can replace protein sources high in saturated fat in your diet like beef and pork, which are healthier for your heart.”
It is a rich source of iodine.
Saltwater fish are excellent sources of iodine, an important mineral for thyroid function and metabolic health. One study found that saltwater fish can contain five to ten times more iodine than freshwater fish. “In addition to controlling your appetite and immune system, iodine plays an important role in thyroid function. However, there are very few dietary sources of iodine, as it is a mineral that is most abundant in seawater. Fortunately, the fish is a great way to consume important nutrients,” says Moody.
This is a good option for those reducing their meat intake.
For those following a diet consisting mainly of plants with little animal protein, fish can be a good lean protein option to eat occasionally. “Some of the healthiest diets in the world include lots of fruits and vegetables, but with small amounts of lean animal protein,” says Moody. “These are called plant-based diets and are beneficial to health because they allow many antioxidants from plants while also providing important nutrients we need from animal protein such as iron and B12 without excessive consumption of animal products. This is where fish can fit in as it is lower in saturated fat than most other animal protein sources and adds to the nutritional benefits of plant-based diets.”
Fish are extremely versatile.
From grilling to poaching to tacos to salads, fish’s versatility in the kitchen makes it a culinary staple. “The great thing about fish is that you can do so much with it and include it in many meals to keep you from getting bored,” says Moody. “Tilapia can be made into tacos, salmon can be made into pasta, and sardines can be added to a vegetable salad.”
It is affordable.
Contrary to the common misconception that seafood is expensive, budget-friendly fish options do exist—and it doesn’t mean sacrificing nutritional benefits.
Moody explains, “The hefty price tag on salmon and swordfish often discourages people from eating fish regularly. However, people should remember that fish is widely available in canned and frozen foods. form and contain the same great nutrients and benefits as fresh fish. Canned tuna, mackerel, and salmon are affordable ways to add fish to your diet, but they last longer without going bad, reducing waste of food and you save more money.”
It’s easy to cook.
Whether grilled, baked, or pan-fried, fish can be a convenient addition to your weekly food rotation. This is especially true for people with busy schedules who want to eat nutritious sources of protein. “Most fish have quick cooking times and can be baked, fried, fried, fried, and even grilled,” says Moody. “White fish in particular has a very mild flavor, making it compatible with a variety of spices to suit the palate of even the pickiest of eaters.”
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