Benefits of Adding Fish to Your Diet

Aside from chicken, fish is one of the best sources of protein for your diet. It’s rich in omega-3 fatty acids and is packed with other essential nutrients; this is a great source to help keep your muscles strong and your body lean. Fish does not only help you lose weight. It also impacts the function of your body, such as your brain, liver, and even your sleep. This is why in this article, we will dive into the health benefits of eating fish and how it can be a beneficial protein source for your diet. 

Why is Eating Fish Healthy?

As we mentioned, fish is a low-fat and high-protein food that provides you with a range of health benefits. White-fleshed fish is lower in fat compared to any other source of animal protein. On the other hand, oily fish such as tuna is high in omega-3 fatty acids. The human body cannot produce significant amounts of these nutrients, which is why we need fish as a part of our diet.  

Fish on a plate

Health Benefits of Adding Fish to your Diet

  • Fish helps lower the risk of heart disease – According to the review published by the American Journal of Cardiology, eating fish can help lower the risk of total or fatal coronary heart disease. Fish is rich in healthy omega-3 fatty acids that can help reduce inflammation and protects your heart. 
  • Eating fish can help reduce the risk of developing Alzheimer’s Disease – The vitamins and nutrients found in fish are also a dietary essential for your brain. According to a study that was published in the Journal of the American Medical Association in 2016, moderately consuming fish was linked to a lower risk of Alzheimer’s Disease. The study also stated that those who eat fish regularly had more gray brain matter, which helps reduce brain deterioration and shrinkage, resulting in brain function complications. 
  • Fish is an excellent source of vitamin D – The National Institutes of Heal say that fish is high in vitamin D and is considered one of the best dietary bases for this vital nutrient. Vitamin D helps with calcium absorption for better bone health and growth. 
  • Fish helps improve eye health and vision – According to the Agency for Healthcare Research and Quality, omega-3 fatty acids help improve vision and eye health. This is because our eyes and brain are concentrated in omega-3 fatty acids, which is why it is needed to maintain their good health and function. 
  • Fish can help you sleep better – The Journal of Clinical Sleep Medicine’s research says that fish consumption helped improve the quality of sleep for most of their subjects. Researchers also say that it might be because of the fish’s high concentration of vitamin D, which also helps in sleep. 
  • Eating fish can help fight acne – Eating fish can help improve your skin, which is why whether you have adult or hormonal acne, you should start adding fish to your diet. According to Biomed Central’s study, fish oil can give you clear skin, especially if you have moderate to severe acne. 
  • Fish can help speed up your metabolism – Omega-3 fatty acids positively affect our body’s metabolism. Research from the Department of Human Health and Nutritional Sciences noted that omega-3 is a healthy fat that can boost fat oxidation as well as resting and exercise metabolic rates, especially in older women. 
  • Eating fish can help lower blood pressure – If you have blood pressure, you should incorporate more fish into your diet. Fish oil can be beneficial when it comes to lowering your blood pressure because of its high content of omega-3 fatty acids. 
  • Consuming fish can help decrease the risk of developing the autoimmune disease – Eating fish can help you prevent autoimmune diseases like type-1 diabetes. As we mentioned, fish contains high amounts of vitamin D, which allows our body’s glucose metabolism and immunity. 
  • Eating fish can help lower cholesterol – Omega-3 fatty acids that are found in fish oil can be beneficial when it comes to lowering your LDL levels of bad cholesterol in your body.
  • Fish are lean meat – According to the American Heart Association, fish is an excellent source of protein without giving you high saturated fat that you can find in other types of meat. 

Here is a list of some of the nutritious, low-calorie fish varieties:

Type of Fish

Serving Size

Nutritional Value

Salmon

3 ounces

175 calories, 10 grams fat, 1.7 grams of omega-3 fatty acids

Anchovies

3 ounces

111 calories, 4 grams fat, 1.7 grams of omega-3 fatty acids

Pacific and Jack Mackerel

3 ounces

134 calories, 7 grams fat, 1.6 grams of omega-3 fatty acids

Pacific Black Cod

3 ounces

70 calories, 1 gram fat, 1.5 grams of omega-3 fatty acids

Whitefish

3 ounces

115 calories, 5 grams fat, 1.5 grams of omega-3 fatty acids

Atlantic Herring

3 ounces

134 calories, 8 grams of fat, 1.4 grams of omega-3 fatty acids

Tilapia

3 ounces

145 calories, 3 grams of fat, 0.1 grams of omega-3 fatty acids

The calorie count in the list is for the raw form of omega-3 rich fish. Keep in mind that if you cook fish with flour or other carbohydrates, the fish itself does not contain any carbohydrates. This is why the way you cook and prepare your fish will change the calorie count. If you’re concerned about it, we suggest that you grill, bake, or broil your fish because they are usually the type of preparation with the lowest-calorie contents.