Whether it’s a plank-grilled salmon, a tuna salad or a bowl of steamed clams, fish can be a great food to include in your diet.
“You do not need to be a full-blown pescatarian to enjoy the health benefits of incorporating fish,” said Megan Flores, a registered dietitian with Banner – University Medicine. “Including fish in your diet is an excellent way to enhance your overall health and well-being.”
The key health benefits of fish come from its protein, omega-3 fatty acids and micronutrients.
Fish is an excellent source of high-quality protein, which can help you maintain your muscle mass and strength and produce enzymes and hormones. It contains less saturated fat than pork or beef.
The fat in fish includes omega-3 fatty acids, which are an essential fat that we can only get by eating foods high in them or taking supplements. “Research has found that omega-3 fatty acids may fight inflammation and protect against oxidation,” Flores said.
Omega-3 fatty acids found in fish lower blood pressure, triglycerides and the risk of heart disease. They help keep your heart healthy by preventing plaque from building up in your arteries.
Omega-3s also support brain health. They may help reduce the risk of Alzheimer’s disease and other cognitive impairments. For pregnant women, omega-3s are important for the fetus's brain development.
Fish includes micronutrients such as vitamin D, vitamins B2 and B12, calcium, phosphorus, zinc, iodine, magnesium, potassium and iron. “These micronutrients are essential in supporting your immunity, your bone health and your body’s response and regulation to inflammation,” Flores said.
The best fish options for your plate
These fish are high in nutrients:
- Salmon: Salmon is one of the best sources of omega-3 fatty acids. “Salmon is probably the most popular fish. Whether it's broiled, baked, grilled or steamed, salmon is versatile, delicious and packed with nutrients. Don’t be afraid to keep the skin on because it provides texture and additional nutrients,” Flores said.
- Mackerel: Mackerel contains high levels of omega-3 fatty acids, vitamin D and vitamin B12. “Mackerel is a sustainable and affordable fish that can be milder in ‘fishy’ taste than sardines and anchovies. It’s usually found in the same aisle as canned tuna, and you can add it to salads or sandwiches or smash it onto toast,” Flores said.
- Sardines: Sardines are packed with omega-3 fatty acids and are a great source of calcium and vitamins D and B12.
- Trout: Trout is another fish rich in omega-3 fatty acids and vitamin D.
- Herring: Herring is high in omega-3 fatty acids.
Fish to eat in moderation
Some types of fish are nutritious and high in omega-3s, but they may contain moderate or high levels of mercury. Mercury can affect your nervous system and cause serious health issues.
“Tuna is one of the more popular fishes for consumption because of convenience. Canned tuna or pouch tuna is affordable, easy to find and versatile. It’s great when added to oil and vinegar-based marinades to make tuna salads, tuna sandwiches or even enjoyed as a tuna melt! It can be mixed well with grains such as brown rice or whole-grain pasta to pack on the flavor and protein,” Flores said.
Larger types of tuna, such as albacore and bigeye, are more likely to contain higher levels of mercury than smaller types like skipjack.
Halibut and sea bass are also fish types to consume in moderation. By being mindful of the types and amounts of fish you consume, you can get the nutritional benefits of fish while lowering your mercury exposure.
Fish to limit or avoid
Generally, larger fish that eat smaller fish are more likely to build up high mercury levels in their tissues. These types of fish tend to be high in mercury:
- Shark
- Swordfish
- King mackerel, which is different from more common Atlantic and Pacific mackerel
- Tilefish
It’s especially important for people with certain medical conditions and people who are pregnant, trying to get pregnant or breastfeeding to limit fish with higher amounts of mercury. “If you consume them, limit servings and include other proteins from animal, dairy or plant-based sources throughout the week,” Flores said.
It’s also important for people with compromised (weakened) immune systems or who are pregnant to avoid raw fish like sushi or poke, since they may contain bacteria that can cause food-borne illnesses.
How to choose fish
These tips can help you get the most nutrition from your seafood while reducing your risk of contaminants:
- Eat a variety of fish: Choosing different types of fish can help lower your risk of consuming too much mercury while giving you a range of nutrients. Try rotating between fatty fish like salmon and lean fish, like cod. “Varying your fish options is key to obtaining important micro and macronutrients while minimizing the risk of consuming chemicals that build up in fish over time,” Flores said.
- Choose sustainably sourced fish: Look for certifications like the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC). Fish that are sustainably sourced support the environment and help keep seafood available for future generations.
- Check local fish advisories: Check for any advisories or warnings about contamination in locally caught fish. Local health departments or environmental agencies may know which fish are safe to eat in your area.
Healthiest ways to cook and eat fish and seafood
Here are some healthy ways to prepare fish:
- Grilling: Adds a smoky flavor without too much oil.
- Baking: Keeps fish moist and preserves nutrients without adding too much fat.
- Steaming: Preserves the natural flavors and nutrients, with little to no added fat.
Don’t overlook canned or tinned fish. “Many people are surprised that we recommend canned or tinned fish such as tuna or salmon. Canned fish may contain a bit of sodium, but there are lower-sodium or no-sodium-added options,” Flores said. “The canning, heating and sealing means it has a longer shelf life than fresh and frozen options. It’s still nutrient-dense and is very convenient for people who don’t have access to refrigeration while traveling, running errands or working. Plus, canned fish is a great cost-friendly option and you can prepare it with a few simple ingredients that don’t require cooking.”
The bottom line
“Prioritize including fish into your weekly menu. Whether canned, fresh or frozen, with the variety of fish in the sea, fish provides a great shelf-stable, nutrient-dense, tasty protein option for your healthy meals,” Flores said.
Just be sure to limit fish that are high in mercury and prepare fish without adding too much fat. To learn more about how to choose and cook fish, reach out to an expert at Banner Health.
