What happens to your body when you eat fish regularly?

From an everyday canned tuna sandwich to a luxurious baked salmon, fish is a versatile and tasty way to reap impressive health benefits.

The U.S. Dietary Guidelines recommend that healthy adults eat 8 to 10 ounces of fish each week. Despite its robust nutritional value, there are potential drawbacks, depending on which types of fish you choose. Keep reading to learn what happens when you eat fish regularly, including the pros and cons and tips for choosing a nutritious (and safe) catch of the day.

Nutritional facts about fish

Below is the nutritional information for 100 grams (about 3.5 ounces) of three types of fish:

White tuna, canned in water

• Calories: 128
• Total carbohydrates: 0 grams
• Dietary fiber: 0 grams
• Total sugars: 0 grams
• Egg white: 24 grams
• Total fat: 3 grams
• Saturated fat:
• Sodium: 377mg
• Vitamin D: 80 IU
• Omega-3: 880mg
• Calcium: 14mg
• Potassium: 237mg

Boiled Atlantic cod

• Calories: 89
• Total carbohydrates: 0 grams
• Dietary fiber: 0 grams
• Total sugars: 0 grams
• Egg white: 19 grams
• Total fat: 1 gram
• Saturated fat: 0 grams
• Sodium: 66mg
• Vitamin D: 39 IE
• Omega-3:
• Calcium: 12mg
• Potassium: 207mg

Boiled salmon

• Calories: 153
• Total carbohydrates: 0 grams
• Dietary fiber: 0 grams
• Total sugars: 0 grams
• Egg white: 25 grams
• Total fat: 5 grams
• Saturated fat: 1 gram
• Sodium: 90mg
• Vitamin D: 522 IE
• Omega-3: 674mg
• Calcium: 8mg
• Potassium: 439mg

5 Health Benefits of Eating Fish Regularly

1. You can improve your heart health

Fish, especially cold-water oily fish (such as salmon), provide omega-3 fatty acids. This is one of the main reasons why eating fish is associated with a lower risk of heart disease and stroke. Research shows that for every 20 grams of fish you eat per day (that’s less than 30 grams!), your risk of cardiovascular disease and death decreases by 4%.

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

It is advisable to eat fish during pregnancy as fish provides nutrients that support the baby’s brain development. Research shows that eating omega-3-rich foods, such as fish, may also help reduce the risk of premature birth. If you are pregnant, eat fish with lower mercury content, such as salmon and cod.

3. You can reap cognitive benefits

Fish provides a handful of nutrients that support brain health, including vitamin B12, choline, and omega-3 fatty acids. Data suggests that fish consumption is associated with a reduction in the development of mild cognitive decline and Alzheimer’s disease. A study in older adults found that cognitive function improved after 12 weeks in older adults who followed the MIND diet (an eating pattern that may help reduce the risk of dementia) and were required to eat fish weekly, compared to the group that did not eat fish. One tip: avoid fried fish, as it has been proven to negatively impact brain power.

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 acids and vitamin D, both nutrients 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 potentially reducing the risk of depression. Diet is only one factor in mental health, although there are certain foods, such as cold-water fish, that can support your mood. Talk to your healthcare provider if you have any concerns about your mental health.

5. You can reduce some of the inflammation

Chronic inflammation has been linked to numerous health problems, including cancer, heart disease, arthritis, and diabetes. Of the nutrients that can help manage chronic low-grade inflammation, omega-3 fatty acids are one of the best. Fatty fish provide DHA and EPA, two omega-3 fatty acids that have been shown to help suppress inflammation. In fact, a diet high in fatty fish has also been shown to lower inflammatory markers in people at higher risk of heart disease.

Possible disadvantages

With all the benefits that eating fish can provide, there are also some potential drawbacks worth noting. Here are a few “watch out” tips if you’re a fish eater.

• Allergic reactions: A fish allergy can cause a serious and potentially life-threatening condition known as anaphylaxis. Symptoms of a fish allergy can range from mild, such as hives, itching or nasal congestion, to severe, including difficulty breathing, dizziness or unconsciousness.
• Exposure to mercury: Some types of fish, such as shark and swordfish, are high in contaminants such as mercury, which poses a particular risk to pregnant women and children. There are many types of fish with low mercury levels to choose from, including cod, anchovies, tilapia, freshwater trout, and salmon.
• Foodborne illness: If fish is not handled or cooked properly, it can contain bacteria and viruses, which can lead to food poisoning. To minimize the risk, buy fish and shellfish from reputable suppliers, store them at the right temperature, and cook them thoroughly.

The best ways to cook and enjoy fish

It is important to cook your fish in a way that is enjoyable and health-promoting. Here are some of the best ways to cook fish:

• Grilling: Grilled fish, when cooked right, should be juicy, flavorful, and slightly crispy on the outside, making it a delicious and healthy meal option. Marinate your fish, like our Grilled Fish with Garlic Marinade , brush it with spicy butter before cooking, like our Grilled Tilapia with Lemon and Garlic , or rub it with spices, like this Grilled Red Snapper .
• Steaming: By cooking the fish in warm, moist air, the delicate flavour is preserved. Steamed fish pairs well with lightly sautéed vegetables or a fresh salad for a balanced, healthy meal. Try our Ginger White Fish & Cabbage.
• Poaching: A gentle cooking method, poaching produces beautifully tender fillets. Serving poached fish with a simple sauce made from the poaching liquid and a serving of whole grains, such as quinoa or farro, can make for a filling and satisfying meal. A classic way to enjoy poached fish is by eating 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.

It comes down to

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 in your diet each week (about two servings) to support heart and brain health, mood, and more. When grocery shopping, choose fish that are lower in mercury, such as salmon, light tuna, tilapia, or cod. Be sure to stick to cooking methods like grilling, baking, and steaming, and avoid frying fish.