Anthropologists have found evidence that our ancestors ate fish as far back as 2 million years ago. Fish have remained a staple food in diets across many cultures and are frequently consumed by communities with the longest life spans. Fish are rich in protein and healthy fat and are also a good source of vitamins and minerals. However, studies show that Americans eat less than 8 ounces of seafood per week.^{1, 2, 3} 

To reap all the health benefits of fish, you must choose carefully.  Nutrients will vary depending on the type of fish, and some fish have higher levels of heavy metals and other toxic contaminants. In this article, we highlight how consuming fish can improve your health and shrink your waistline, as well as which fish to eat regularly and which to avoid. 

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Why Is Fish Good for You? 4 Health Benefits

Fish are a unique type of food in that they provide a complete source of protein and omega-3 fatty acids. Other foods tend to have one or the other. For example, beef is high in protein but very low in omega-3, while seaweed is high in omega-3 fatty acids but very low in protein. In addition to these important macronutrients, fish also offer an array of micronutrients like vitamin A, vitamin B6, vitamin B12, vitamin D, and minerals like calcium, iron, selenium, and zinc.⁴ 

Below are the health benefits associated with eating fish:

1. Anti-Inflammatory: Omega-3 fatty acids have an anti-inflammatory effect on the body, and fish oil supplements have been shown to lower inflammatory markers like C-reactive protein (CRP) and interleukin 6 (IL-6).⁵
2. Neuroprotective: Omega-3 fatty acids make up the cell membranes of neurons in the brain. Studies have shown that proper consumption of this healthy fat can support brain health and the risk of neurodegenerative disorders like Alzheimer’s disease.⁶
3. Good for Heart Health: Diets high in fish have been shown to lower triglycerides, optimize blood pressure, and reduce the overall risk of heart disease.⁷
4. Support Metabolic Heath: Research has shown that regularly eating fish can support weight loss, optimize blood sugar, and reduce the risk of metabolic disease.⁴

Can You Eat Fish Everyday?

While fish offer significant nutritional value, having too much of a good thing may be possible. Regarding how much fish you should eat, the USDA recommends 8oz per week, while the American Heart Association advises two 3.5oz servings per week. The type of fish you’re eating is just as important as the amount. Large fish, like mackerel, marlin, swordfish, and albacore tuna, have higher levels of mercury. Women who are pregnant or breastfeeding and children under 12 should minimize their intake of these fish.

6 Healthiest Types of Fish to Eat for Weight Loss

Regarding weight loss, consuming a diet rich in vegetables, high-quality protein, and healthy fat is your best bet. A great source of protein and omega 3-s, fish can round out your healthy diet and help you reach your weight loss goals. Here are the best types of fish to eat if you’re trying to lose weight:

1. Cod

Cod is a type of whitefish that is high in protein but low in calories. High protein diets have been shown to reduce body weight and body fat while maintaining muscle.⁸

2. Haddock

This is another type of whitefish that provides lean protein and is low fat and low calorie. Protein-rich foods like haddock and other lean fish can increase hormones like GLP-1 and cholecystokinin, which cause you to feel full and satisfied, ultimately helping you eat less.⁸

3. Salmon

Salmon is an oily fish that’s high in omega-3 fatty acids. Omega-3s have been shown to increase fat oxidation, helping your body efficiently burn through stubborn body fat.⁹

4. Sardines

Sardines are another type of fatty fish that are a great source of omega-3s. These healthy fats are essential for proper hormone functioning and can help improve insulin sensitivity.⁹

5. Anchovy

Similar to sardines, anchovies are oily fish that tend to be eaten whole. They are high in healthy fats and a great calcium source. Calcium has been shown to have anti-obesity effects both in animals and humans. Studies have demonstrated that increased consumption of this mineral is consistently associated with lower body fat.¹⁰

6. Tuna

Canned, fresh, or frozen, tuna is one of the most popular fish. High in protein and omega-3s, tuna can help reduce your appetite and help you maintain muscle mass. If you’re concerned about mercury, try skipjack tuna instead of albacore, as it’s a smaller fish with significantly lower mercury levels. 

<div class="pro-tip"><strong>Learn More: </strong><a href=vegetables-that-lower-cholesterol>11 Foods and Vegetables That Lower Your Cholesterol</a></a>.</div>

Types of Fish You Should Avoid

A general rule is that the larger the fish, the higher its mercury levels. Large fish have also been found to contain pesticides, pollutants, and other heavy metals. These toxins can cause high levels of inflammation in the body, associated with obesity and metabolic disease. Due to high levels or potential contaminants, you should steer clear of these fish:

• Tilefish
• Shark
• Swordfish
• King Mackerel
• Marlin
• Orange Roughy

How to Choose Healthy Fish

If you’re considering adding more fish to your diet, you want to make sure you’re picking the healthiest option. Here are our tips when it comes to choosing seafood:

Wild Caught Over Farmed

Wild-caught fish eat natural diets and have higher levels of nutrients than their farmed counterparts.

Small Over Big

Small fish like sardines and anchovies pack a serious punch when it comes to nutrients and are also lower in toxic contaminants.

Frozen and Canned Are Good Choices, Too

While many people prefer fresh fish, they can be challenging to keep on hand and prepare at a moment's notice. Regarding convenience, you can’t beat a frozen filet or canned option that can be ready in minutes. 

How to Introduce Fish Protein Into Your Diet

If you’re new to seafood, you will likely want to start with less “fishy” options. Whitefish like cod or haddock have a mild flavor, so they are a good first choice. Remember that fish can be prepared in a number of ways (grilling, roasting, raw, etc.), and different cooking methods can impact the flavor. For example, some people like oven-roasted salmon but may not like the raw sushi version. Be open to trying not only different fish but also different preparations. 

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