1. High in important nutrients
Fish is packed with many nutrients that most people are lacking.
This includes high-quality protein, iodine, and various vitamins and minerals.
Fatty species are sometimes considered the healthiest. That’s because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients.
This includes vitamin D, a fat-soluble nutrient that many people are lacking.
Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases (1Trusted Source).
To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. If you are a vegan, opt for omega-3 supplements made from microalgae.
2. May lower your risk of heart attacks and strokes
Heart attacks and strokes are the two most common causes of premature death in the world (2Trusted Source).
Fish is considered one of the most heart-healthy foods you can eat.
Unsurprisingly, many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
In one study in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease (7Trusted Source).
Researchers believe that fatty types of fish are even more beneficial for heart health due to their high omega-3 fatty acid content.
3. Contain nutrients that are crucial during development
Omega-3 fatty acids are essential for growth and development.
The omega-3 fat docosahexaenoic acid (DHA) is especially important for brain and eye development (8Trusted Source).
For this reason, it’s often recommended that pregnant and breastfeeding women eat enough omega-3 fatty acids (9Trusted Source).
However, some fish are high in mercury, which is linked to brain developmental problems.
Thus, pregnant women should only eat low-mercury fish, such as salmon, sardines, and trout, and no more than 12 ounces (340 grams) per week.
They should also avoid raw and uncooked fish because it may contain microorganisms that can harm the fetus.