What Happens to Your Body When You Eat Fish Regularly

Whether it’s a simple canned tuna sandwich or a fancy pan-seared salmon, fish is a versatile and tasty way to enjoy impressive health benefits.

The Dietary Guidelines for Americans suggest healthy adults eat 8 to 10 ounces of fish each week. Despite its nutritional benefits, fish can also have some downsides, depending on the types of fish you choose. Read on to learn what happens when you eat fish regularly, including the pros and cons, as well as tips for choosing a nutrient-dense (and safe) catch of the day.

Nutritional values ​​of fish

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

Canned white tuna in water

• Calories: 128
• Total carbohydrates: 0 g
• Alimentary fiber: 0 g
• Total sugars: 0 g
• Protein: 24 g
• Total fat: 3 g
• Saturated fat:
• Sodium: 377 milligrams (mg)
• Vitamin D: 80 IU
• Omega 3: 880 mg
• Calcium: 14 mg
• Potassium: 237 mg

Cooked Atlantic Cod

• Calories: 89
• Total carbohydrates: 0 g
• Alimentary fiber: 0 g
• Total sugars: 0 g
• Protein: 19 g
• Total fat: 1 g
• Saturated fat: 0 g
• Sodium: 66 mg
• Vitamin D: 39 IU
• Omega 3:
• Calcium: 12 mg
• Potassium: 207 mg

Cooked salmon

• Calories: 153
• Total carbohydrates: 0 g
• Alimentary fiber: 0 g
• Total sugars: 0 g
• Protein: 25 g
• Total fat: 5 g
• Saturated fat: 1 g
• Sodium: 90 mg
• Vitamin D: 522 IU
• Omega 3: 674 mg
• Calcium: 8 mg
• Potassium: 439 mg

5 Health Benefits of Regular Fish Eating

1. You can improve your heart health

Fish, especially cold-water oily fish (such as salmon), provides omega-3 fatty acids. This is one of the main reasons why fish consumption is associated with a lower risk of cardiovascular disease and stroke. In fact, research shows that for every 20 grams of fish you eat per day (that’s less than an ounce!), your risk of cardiovascular disease and mortality decreases by 4%.

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

Fish consumption during pregnancy is encouraged because it provides nutrients that support the baby’s brain development. According to research, eating foods rich in omega-30, such as fish, may also help reduce the risk of preterm labor. If you are pregnant, choose fish that are low in mercury, such as salmon and cod.

3. You can get cognitive benefits from it

Fish provides a handful of nutrients that are beneficial for brain health, including vitamin B12, choline, and omega-3 fatty acids. Evidence 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 those who followed the MIND diet (an eating pattern that may help reduce the risk of dementia) and were asked to eat fish every week had improved cognitive function after 12 weeks compared to a group that did not eat fish. A word of advice: avoid fried fish, which has been shown to be a drag on brain capacity.

4. You may benefit from better mental health

There may be a link between fish consumption and improved mood. Low levels of omega-3 fatty acids and vitamin D, two 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 just one factor in mental health, although certain foods, such as cold-water seafood, can help improve your mood. Talk to your doctor if you’re concerned about your mental health.

5. You can reduce some inflammation

Chronic inflammation is linked to many health problems, including cancer, heart disease, arthritis, and diabetes. Among the nutrients that can help manage low-grade chronic inflammation, omega-3 fatty acids are among the most important. Fatty fish provide DHA and EPA, two omega-3 fatty acids that help calm inflammation. In fact, diets containing fatty fish have also been shown to reduce markers of inflammation in people at higher risk of heart disease.

Potential Disadvantages

Despite all the benefits that eating fish can bring, there are some notable potential downsides. Here are some “warnings” if you are a fish eater.

• Allergic reactions: A fish allergy can cause a serious and potentially life-threatening reaction called anaphylaxis. Symptoms of a fish allergy can be mild, such as hives, itching, or nasal congestion, or severe, such as difficulty breathing, dizziness, or loss of consciousness.
• Exposure to mercury: Some types of fish, such as shark and swordfish, are high in contaminants like mercury, which poses a particular risk to pregnant women and children. There are many fish that are low in mercury, such as cod, anchovies, tilapia, freshwater trout, and salmon.
• Foodborne illness: If fish is not handled or cooked properly, it can harbour bacteria and viruses that can lead to food poisoning. Buy fish and shellfish from reputable suppliers, store them at the correct temperature and cook them thoroughly to minimise the risks.

The Best Ways to Cook and Enjoy Fish

It is essential to cook your fish in a pleasant and healthy way. Here are some of the best ways to cook fish:

• Mesh: Grilled fish, when prepared properly, should be moist, flavorful, and have a slightly crispy surface, making it a delicious and healthy meal. Prepare your fish with a marinade, like our Grilled Fish with Garlic Marinade, brush it with tangy butter before cooking like our Grilled Tilapia with Lemon and Garlic, or rub it with spices like this Grilled Red Snapper.
• Smoking: Letting the warm, moist air cook the fish preserves its delicate flavor. Steamed fish pairs well with lightly sautéed vegetables or a fresh salad for a balanced, healthy meal. Try our White Fish with Ginger and Cabbage.
• Poaching: Poaching is a gentle cooking method that produces tender, flavorful fillets. Serving poached fish with a simple sauce made from the poaching liquid and a side of whole grains, such as quinoa or farro, can make for a nutritious and satisfying meal. A classic way to enjoy poached fish is with Poached Salmon with Fennel and Lemon.
• Pastry shop: A versatile and easy cooking method, baked fish pairs well with roasted vegetables or a hearty grain salad. Our baked fish fillet recipe pairs with just about anything.

The essential

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 per week (about 2 servings) to support your heart and brain health, mood, and more. Choose fish that are low in mercury when shopping, such as salmon, light tuna, tilapia, or cod. Be sure to stick to cooking methods like grilling, baking, and steaming, and avoid frying fish.