11 Evidence-Based Health Benefits of Eating Fish

Updated: Jan 20, 2020

Fish is among the healthiest foods on the planet.

It’s loaded with important nutrients, such as protein and vitamin D.

Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.

Here are 11 health benefits of eating fish that are supported by research.

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1. High in important nutrients

Fish is high in many important nutrients, including high-quality protein, iodine, and various vitamins and minerals. Fatty varieties also pack omega-3 fatty acids and vitamin D.

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2. May lower your risk of heart attacks and strokes

Eating at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes.

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3. Contain nutrients that are crucial during development

Fish is high in omega-3 fatty acids, which is essential for brain and eye development. It’s recommended that pregnant and breastfeeding women get enough omega-3s but avoid high-mercury fish.

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4. May boost brain health

Fish intake is linked to reduced mental decline in older adults. People who eat fish regularly also have more gray matter in the brain centers that control memory and emotion.

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5. May help prevent and treat depression

Omega-3 fatty acids may combat depression both on their own and when taken with antidepressant medications.

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6. A good dietary sources of vitamin D

Fatty fish is an excellent source of vitamin D, an important nutrient in which over 40% of people in the United States may be deficient.

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7. May reduce your risk of autoimmune diseases

Eating fish has been linked to a reduced risk of type 1 diabetes and several other autoimmune conditions.

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8. May help prevent asthma in children

Some studies show that children who eat more fish have a lower risk of asthma.

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9. May protect your vision in old age

People who eat more fish have a much lower risk of AMD, a leading cause of vision impairment and blindness.

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10. Fish may improve sleep quality

Preliminary evidence indicates that eating fatty fish like salmon may improve your sleep.

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11. Delicious and easy to prepare

You can prepare fish in a number of ways, including baked and fried. If you’re able, select wild-caught varieties over farmed ones.

Photo by: Jesse Ballantyne

The bottom line

Fish is a wonderful source of high-quality protein. Fatty species also pack heart-healthy omega-3 fatty acids.

What’s more, it has numerous benefits, including vision protection and improved mental health in old age.

What’s more, fish is easy to prepare, so you can add it to your diet today.



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