Eating Fish to Live Healthier: The Power of Protein, Omega-3s, and More

If you’ve been looking for a simple way to support your overall health and help your body recover after a workout, eating more fish might be the answer. Turns out, for most of us, fish often plays second fiddle to meat like chicken or beef. But if you really dig into what fish can do for your body, you’ll quickly see that it’s an all-star protein choice.

Whether you’re looking to build muscle, ease post-workout soreness, or just enjoy a more balanced diet, fish comes packed with protein, omega-3 fatty acids, and a host of other benefits that make it well worth adding to your weekly meal plan.

We know that chicken and beans are great sources of protein - we’ve said it often enough on this very site! And while that’s absolutely true, fish is a protein source worth investing in for a few key reasons:

• Lean and Efficient: Most fish are relatively low in total calories while still offering a generous serving of protein. This makes fish a great go-to for anyone trying to stay lean or lose weight while supporting muscle maintenance or growth.
• Easier to Digest: Many people find fish easier on the digestive system compared to heavier red meats, meaning your body can utilize those amino acids (the building blocks of protein) more smoothly.
• Nutrient-Dense: Alongside its protein content, fish is often packed with vitamins and minerals that further aid muscle repair and overall health. These can include vitamin D, B vitamins, selenium, and more.

Some popular options for protein-rich fish include salmon, tuna, cod, and tilapia. Choosing a variety helps you get an array of nutrients, flavors, and textures in your diet.

Omega-3s are basically healthy fats. There are three primary types of omega-3s:

1. EPA (Eicosapentaenoic Acid)
2. DHA (Docosahexaenoic Acid)
3. ALA (Alpha-Linolenic Acid)

EPA and DHA are most commonly found in fish, while ALA primarily comes from plant sources, like flaxseeds and chia seeds.

• Supports Heart Health: Omega-3s help maintain healthy cholesterol levels and can reduce inflammation around blood vessels. This supports smoother blood flow and helps promote overall cardiovascular health.
• Reduces Inflammation: After a tough workout, your muscles undergo stress and can become inflamed. Omega-3s can help lessen this inflammation, potentially helping you recover faster. This means fewer aches and quicker returns to your favorite training routine.
• Brain and Eye Function: Both DHA and EPA are known to be important for brain health and eye function. They play a role in keeping your mind sharp and your vision in tip-top shape.
• Mood Regulation: Some studies suggest that omega-3s might help stabilize or even improve mood, which can be especially helpful when life gets stressful.

Fatty fish like salmon, sardines, mackerel, trout, and herring are among the best sources of omega-3s. Even fish like tuna (especially albacore) has a decent amount. For maximizing those healthy fats, focus on including these varieties in your diet.

• Vitamin D: Particularly in fatty fish like salmon, vitamin D supports bone health and immune function. Since many of us don’t get enough vitamin D (especially if we live in areas with limited sunlight) fish can help fill in the gap.
• B Vitamins: These vitamins help convert food into energy, maintain cell health, and support red blood cell production. Fish such as trout, salmon, and tuna are excellent sources of various B vitamins.
• Selenium: This mineral has antioxidant properties and plays a key role in protecting cells from damage. It’s also important for thyroid health.
• Iodine (especially in saltwater fish): Iodine supports proper thyroid function and metabolism.

As a lean source of protein, fish can support your weight management goals. Protein helps keep you feeling full and satisfied, meaning you may be less tempted by unhealthy snacks after a meal. Pair fish with fiber-rich vegetables or whole grains to create a balanced, nutritious plate that won’t leave you feeling hungry an hour later.

In addition to the benefits of anti-inflammatory omega-3s, which can help your joints feel better, fish often contains other nutrients that support strong bones, like calcium (especially in canned fish where the bones are edible) and vitamin D.

• Start Simple: If you’re new to cooking fish, start with mild-flavored varieties like cod or tilapia. These fish work in a variety of dishes and can easily take on the flavors of the spices or sauces you use.
• Experiment With Cooking Methods: You don’t have to stick to frying. Try baking, grilling, or steaming to keep your meals healthy and flavorful. Fish cooks quickly - often in under 15 minutes - so it’s a great choice for weeknight dinners.
• Use Herbs, Spices, and Marinades: Citrus, garlic, fresh herbs (like dill, parsley, or basil), and spice rubs can all bring out the best in fish without piling on excessive salt or unhealthy sauces.
• Consider Canned or Pouched Fish: Salmon or tuna from a can or pouch can be a convenient way to get your protein and omega-3 fix. Just keep an eye on sodium levels, and look for low-salt or no-salt-added versions when possible.
• Mix It Into Your Favorite Meals: You can use fish in tacos, salads, pasta dishes, or soups. This keeps your meals interesting while still reaping the health benefits.
• Aim for 2–3 Servings a Week: Health organizations often recommend two servings of fatty fish per week to get enough omega-3s. But don’t worry about getting the perfect schedule - just do your best to incorporate fish into your routine.

A common concern about eating fish is mercury exposure. While it’s important to be aware of, most fish we eat in moderate amounts are considered safe for adults. Larger, predatory fish like shark, swordfish, king mackerel, and tilefish tend to have higher mercury levels, so keep those limited or off your plate if possible.

When it comes to sustainability, try to purchase fish that has been sourced responsibly. Look for labels like Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC), or simply ask your local fishmonger or grocery store about their sourcing practices. This way, you can enjoy your fish with peace of mind.

By offering a lean, high-quality protein source, healthy fats in the form of omega-3s, and a host of vitamins and minerals, fish supports everything from your heart and brain to your muscles and bones. It’s also relatively quick and easy to prepare, making it a perfect weeknight dinner option.