Some of the best fish to eat for health are salmon, sardines, mackerel, trout and tuna. These support the heart, brain, eyes and overall well-being thanks to their high-quality protein, omega-3 fatty acids and generally low mercury levels.Nearly 90% of American adults do not meet the Dietary Guidelines for Americans’ recommendation of eating about 8 ounces (two servings) of seafood weekly. That’s a missed opportunity, because fish provides essential nutrients that are difficult to obtain elsewhere, especially heart-healthy omega-3 fatty acids.But not all fish are created equal. Here are their benefits, some of the healthiest options, and how to enjoy them safely.
Benefits of fish for health
Eating seafood regularly supports a wide range of body systems, including:
Heart health
Studies show that omega-3 fatty acids in fish – especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – help lower triglycerides and healthy:
- Blood pressure
- Heart rhythm
- Blood vessel function
For these reasons, eating fish regularly can lower your risk of heart disease, especially if it replaces red or processed meat.
Cognitive and mental health
DHA is an important structural fat in the brain and nervous system. It supports cognitive development in infants and children, and can help maintain brain health in adults.Omega-3 fatty acids also support mood by:
- Helps maintain brain cell membranes
- Reduce brain inflammation
- Influencing neurotransmitters involved in emotional regulation
Eye well-being
DHA also plays a structural role in the retina and supports normal visual development in infants. In adults, omega-3 fatty acids may provide modest protection against some age-related eye diseases.
Healthy pregnancy
During pregnancy, omega-3 fatty acids – especially DHA – help develop the brain and eyes of the fetus. It is important to eat low-mercury fish such as salmon, sardines and trout, or take a DHA supplement if you expect this.
Top 10 fish to eat regularly
While eating seafood has many benefits, it can also expose you to mercury and other toxins. That’s why it’s important to enjoy a variety of fish and choose low-mercury and nutritious fish whenever possible.
Here are ten of the healthiest options.
Salmon
Salmon is one of the richest sources of omega-3 fatty acids, making it a top choice for heart, brain and eye health. It also provides vitamin D and high-quality protein and is widely available fresh, frozen or canned.Farmed salmon typically contains even less mercury than wild-caught salmon, although experts believe it is both toxic and safe to eat regularly.
Sardines
These little low-mercury fish are packed with:
- Omega-3 fatty acids
- Egg white
- Calcium, if eaten with the bones
You usually find them canned and you can enjoy them in salads or in pastas.
Mackerel
Mackerel contains many omega-3 fatty acids and selenium. Stick to Atlantic or Pacific chub varieties, as king mackerel contains high levels of mercury.
Tuna
Canned light tuna is a fish with lower mercury content and moderate:
- Omega-3 content
- B vitamins
- High-quality protein
Fresh tuna varies per species. Experts recommend fresh or frozen skipjack as safer for frequent consumption. Limit your intake of albacore tuna, bigeye tuna and yellowfin tuna, as these tend to be higher in toxins.
Trout
Freshwater trout provides:
- Omega-3 fatty acids
- Lean protein
- Potassium
It has a mild taste and contains less mercury than many fish. It is also often grown sustainably.
Anchovies
Anchovies are small but rich in nutrients and provide:
- Omega-3 fatty acids
- Calcium
- Egg white
Due to their strong taste, a little goes a long way in salads, sauces or pasta.
Herring
Herring is a popular choice in many European and Asian diets. It contains:
- Omega-3 fatty acids
- Vitamin D
- Egg white
It is low in toxins and you can find it fresh, smoked or pickled.
Cod
Cod is a lean, versatile fish with moderate protein and smaller amounts of omega-3 fatty acids. It is a good source of:
- B vitamins
- Iodine
- Selenium
- Phosphorus
Tilapia
Tilapia is mild in flavor and affordable, making it a family-friendly option. However, it contains relatively few omega-3 fatty acids compared to fattier fish, while containing more omega-6 fatty acids. This imbalance may contribute to inflammation, according to recent research.If you enjoy it occasionally, tilapia can still be a good source of lean protein and nutrients such as:
- Selenium
- Potassium
- Vitamin D
- Phosphorus
Look for responsibly sourced tilapia, as some farmed varieties have raised concerns about contamination and poor agricultural practices.
Shrimp
Technically, a shellfish (or crustacean) shrimp is a low-fat, high-protein option that also provides:
- Calcium
- Ion
- Zinc
- Magnesium
Choose wild-caught shrimp whenever possible, as farmed species are often linked to antibiotic use, chemical residues and environmental damage.
How much fish should I eat per week?
For most adults, eating about two servings of fish per week provides meaningful health benefits. One serving is about the size of a deck of cards.Replace processed, high-fat meat with fish in your weekly menu for maximum benefits.
How much fish can I eat when pregnant?
If you are pregnant or nursing, aim for 8-12 ounces (two to three servings) of low-mercury fish each week. High exposure to mercury can damage the developing nervous system. That’s why choosing the right fish is crucial.Prioritize the ten fish listed above and avoid the following during pregnancy due to their higher mercury content:
- Shark
- Swordfish
- King mackerel
- Orange rough
In addition, pregnant women, young children, older adults, and people with weakened immune systems should avoid:
- Raw or undercooked fish and shellfish (oysters, clams, clams)
- Partially cooked seafood such as rare shrimp or crab
- Chilled smoked seafood
Raw and refrigerated smoked foods may contain harmful bacteria or parasites such as Listeria, Vibrio or Salmonella. These can cause serious illness during pregnancy and increase the risk of miscarriage, premature birth or complications for the baby. Cooking seafood thoroughly helps eliminate these risks.
Seafood safety and preparation tips
Cooking seafood at home can be intimidating at first, but it’s easier than you might think. Here are some simple tips to help you buy and prepare your fish safely and with confidence.
Buying tips
- Buy only well-stored seafood. Look for fish that has been chilled or laid out on a thick bed of fresh ice, preferably in a covered crate.
- Check the smell. Fresh seafood should smell clean and mild, not fishy, sour or ammoniac.
- Examine the appearance and texture.
- Whole fish should have firm flesh, red gills, clear eyes and no strong odor.
- Fillets should have firm, moist flesh with clear bloodlines (or red flesh in the case of tuna) and should have no discoloration or dryness at the edges.
- Shrimp, scallops and lobster should look clear or pearly and have little to no odor.
Prepare seafood safely
- Cook the fish to an internal temperature of 145 degrees Fahrenheit or until it turns opaque and flakes easily with a fork.
- If you cook live shellfish (such as mussels, clams or oysters), discard any shellfish that do not open during cooking.
- To reduce the risk of foodborne illness, always cook seafood thoroughly.
- If you eat raw fish, choose previously frozen varieties to reduce the risk of parasites. Keep in mind that freezing does not kill all harmful bacteria, so cooked seafood is safer.
A note about frozen and canned fish
Frozen and canned fish are convenient, budget-friendly alternatives to fresh seafood and retain most of their nutritional value. However, there are some concerns about chemicals in canned products.Many manufacturers have removed Bisphenol A (BPA), a known endocrine disruptor, from the lining of their cans and are now using alternatives such as acrylic or polyester epoxies. However, labels rarely indicate what chemicals cans contain, and there is not enough data to clarify whether these substitutes are safer. Be careful: limit the number of times you eat canned fish.Frozen seafood, on the other hand, is typically flash frozen at maximum freshness and is more consistent with fresh fish. Try baking, roasting or pan-searing to retain the natural flavor, and serve with vegetables and whole grains for a well-balanced meal.
The bottom line
Eating fish regularly is one of the easiest and tastiest ways to support your long-term health. Enjoy two servings per week of nutrient-rich, low-mercury options such as salmon, sardines, Atlantic or Pacific chub mackerel, freshwater trout or canned tuna in moderation.This way you can take full advantage of the benefits of seafood while keeping your meals both safe and satisfying.
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