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Adding Fish to Your Diet



Incorporating fish into your diet offers numerous health benefits. Fish provides essential nutrients and can help reduce your risk of various health concerns. Consider a diverse range of fishes, as some may offer more benefits than others, while others may pose health risks and should be consumed less.


Health Benefits of Fish

Joint Health

Fish contains micronutrients such as calcium and vitamin D. Studies have found that these micronutrients help protect against bone loss [1]. Increasing fish consumption can also help reduce the symptoms of rheumatoid arthritis.


Eye Health

Fishes contain high levels of omega-3 fatty acids and antioxidants, which are beneficial for eye health and can help reduce the risk of age-related macular degeneration, a leading cause of vision loss in older adults[2].

Brain Health

Eating fish provides omega-3 fatty acids, which can offer cognitive benefits such as improved cognitive function, memory, and mood regulation[3]. Consuming omega-3 can also reduce the risk of developing Alzheimer's disease and dementia.


Heart Health

The high levels of omega-3 fatty acids found in fish have been shown to reduce the risk of cardiovascular heart disease and stroke by lowering triglyceride levels, a type of fat found in the blood, and by reducing blood pressure[4].


Weight Management

Incorporating fish into your diet supports muscle growth and repair by providing high-quality protein that is low in caloric density[5]. This nutrient source also helps promote satiety, regulate appetite, and minimize post-meal glycemic spikes.


Types of Fish to Eat

Choose Fish with high Omega-3 and low Mercury levels. The following fish are ranked top in milligrams of Omega-3 fatty acids per 4-ounce serving.

  • Anchovies: 2,300-2,00mg[6]
  • Mackerel: 1,350-2,100mg
  • Salmon: 1,200-2,400mg
  • Sardines: 1,100-1,600mg
  • Rainbow Trout/Steelhead Trout: 1,000-1,100mg

Types of Fish to Avoid

Avoid the following types of fish due to high Mercury levels. The number shows micrograms of mercury found per 4-ounce serving. 

  • Tilefish: 219mcg
  • Shark: 151mcg
  • Swordfish: 147mcg
  • King Mackerel: 110mcg
  • Orange Roughy: 80mcg
  • Marlin: 69mcg


How Much to Eat

For adults, health experts recommend consuming two servings of fish per week, with each serving being about 4 ounces[7]. However, pregnant and breastfeeding women should exercise caution and focus on consuming fish low in mercury. These women should aim to eat 8-12 ounces of low-mercury fish per week.


When it comes to children, it's important for them to avoid fish with high mercury levels. Children under 2 years old should consume about 1 ounce of low-mercury fish per week. The amount can increase based on the child's age and dietary needs. 


Ways to Cook Fish

  1. Grilling

    Grilling fish requires more attention compared to other methods due to the high temperature and the need for a fair amount of oil[8]. This method imparts a smoky flavor to the fish, providing a robust flavor profile.

  2. Steaming

    Steaming is a good way for fish to retain a delicate texture, moisture, and nutrients. This method requires no additional oil, but it can be time-consuming to cook larger cuts of fish with this method.

  3. Baking/Roasting

    Baking or roasting fish can take longer compared to other methods. However, baking fish is a healthy way to cook it as it requires little to no additional fat. When baking your fish, you can retain moisture and nutrients by adding a little bit of fat or liquid, which can prevent it from drying out.

  4. Pan-Frying

    Pan-frying allows fish to be quickly cooked and provides a crispy exterior. This method requires a bit of added fats and needs to be monitored to prevent overcooking.

  5. Poaching

    Poaching is one of the best ways to preserve the moisture of the fish. Although this method doesn’t require additional fat as it is simmered in broth or water, it won’t provide a crispy exterior like other methods do.

Choosing a healthy plant-based and vegan diet is most beneficial when it comes to:

  • Higher levels of energy;

  • Improved sleep;

  • Aids in energy and overall happiness;

  • Provides a sense of comfort and relief;

  • Could prevent major diseases such as obesity and diabetes;

  • Accomplish weight loss and management; and

  • Improves mental and cognitive functioning.

There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment, post any health questions, or contact us directly!

Also, feel free to share any of your favorite recipes to make and share it with the Assuaged community on our ➡️ Share A Recipe ⬅️ page!


Browse more healthy living plant-based recipes

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Janne Ho

Janne Ho

Ignoring Your Health Is Just As Bad As Ignoring Your Mother

Here at Assuaged, we are dedicated to promoting healthier living and equipping students with essential digital skills. Support our mission by visiting our non-profit website and discovering the impact we are making on public populations and the lives of public health students.

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