“Eat more fish!” “Omega-3 fats are good for you.” “Fish is a good source of protein!” 

We’ve heard over and over, from commercial advertisements to the advice of our parents, that fish is important to our nutrition. 

We’ve heard lessons about the food pyramid and the importance of balanced meals since elementary school, however, it is not always that easy to apply our knowledge. Being away at school or living independently can highlight the challenges of eating in a healthy and responsible way. This especially pertains to fish, which is often not the first choice of entree and is an overlooked source of nutrients, vitamins, and disease prevention. So, what exactly makes it such a respected and recommended source of food? 

Currently, many health advocating agencies such as the Dietary Guidelines for Americans and the American Heart Association strongly suggest that each individual eats fish twice a week (about 8 ounces of seafood (less for children) per week for a 2,000 calorie diet). Despite the efforts to inform the general public with established claims by strong studies and research, fewer than one in five Americans follow those guidelines. Only one-third of Americans consume seafood weekly, and about half of the American population lack sufficient levels of fish in their diet.

What are Omega-3 Fatty Acids?

Fish has long been a delicious food choice packed with nutrients and vitamins. Most notably, fish contains omega-3 fatty acids, vitamin D, vitamin B2, calcium, phosphorus, iron, zinc, and many more nutrients our bodies utilize. The words “omega-3 fatty acids” are commonly thrown around, but what are they really? 

Omega-3 fatty acids are a group of polyunsaturated fatty acids essential for many bodily functions. They are integral parts of our body’s cell membranes that have roles in the process of blood clotting, contraction/relaxation of arteries, and inflammation. Thus, omega-3 fatty acids have been observed to help in heart disease and stroke prevention, and even various skin conditions. Our bodies do not efficiently produce all of the beneficial acids in adequate amounts, so it is important to supplement that gap with marine sources.  The two types of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been linked to a multitude of health benefits such as fetal development, cardiovascular, neuronal, retinal, and immune function. 

Some must-know benefits of eating fish:

• Lower Vulnerability to Heart Attacks and Strokes

3 epidemiological studies revealed that participating men who had weekly fish intake reported lower coronary heart disease (CHD) mortality rate compared to the men who ate none. Cardiovascular diseases such as heart attacks and stroke are two of the leading causes of premature death globally.

• Rich Source of Vitamin D

Fatty fish contain high amounts of vitamin D, which is essential for bodily functions. This vitamin has a national-US deficiency of 41.6%. Turning to fish would become an excellent option since 1 tablespoon of cod liver oil, 3 ounces of salmon, or 3 ounces of trout are the top sources of Vitamin D in terms of percent daily value (how much a nutrient in a serving of food contributes to a total daily diet).

• Helping with Declining Vision

For most adults, declining eyesight is a prevalent reality that can lead to vision impairment and blindness. There is evidence that taking omega-3 fatty acids can have a helping hand in protecting our vision. Regular fish intake was shown to have a 42% lower risk of age-related visual impairment and a 52% decrease in neovascular age-related visual impairment.

• Relieving Symptoms of Rheumatoid Arthritis

Participants in a study claimed to feel briefer morning stiffness, less pain and swelling around the joints, and overall more comfort for their symptoms after consuming fish oil.

• Possible Sustainment of Brain Health

Some studies have revealed that those who consume fish more regularly have a slower mental and brain function decline. Moreover, those who eat fish weekly were shown to have more brain gray matter (important for emotion and memory regulation) compared to those who did not. 

• Fetal and Growth Development, Early Infancy, Childhood

A study by Harvard researchers concluded that in a sample of 12,000 pregnant women, children who were born to mothers who ate less than 2 servings of fish per week were lacking on tests of intelligence, behavior, and development compared to the mothers who did.

Other benefits include: 

• Sleep quality

• Possible prevention and treatment of depression

As with any food, fish intake also requires discretion in overconsumption, since there are possible risks of intaking too much mercury, pesticide residue, and various contaminants. However, the encompassing benefits of sufficient fish consumption reap advantages that overcome the potential risks for each individual. 

For those who are allergic to fish, or dislike the taste or smell of it, there are still many alternatives serving similar benefits of fish. Here is a helpful guide to other types of seafood, as well as recommended intake levels. Knowing the immense benefits of fish intake should encourage us to shift from viewing fish as just another “healthy option” to truly implementing it into our overall diet.