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Why is it important to include fish in your daily diet?
Last reviewed: 01.07.2025
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Certified nutritionist Dana Reed shares why it's important to include fish in your daily diet.
"Fish is an excellent source of protein, vitamin D, B vitamins, trace minerals and omega-3 fatty acids, which are lacking in most foods. Some types of fish contain more omega-3 fatty acids and tend to have more vitamin D. People who eat fish regularly have a lower risk of stroke and other cardiovascular diseases, as well as depression," says Dr. Reed.
Omega-3 fatty acids
Omega-3 fatty acids are divided into several types, the most necessary for the body - EPA and DHA, a person can get from sardines, salmon, mackerel and herring. Two to three times a week it is necessary to include fatty sea fish in the diet, which will provide the necessary amount of omega-3 fatty acids.
Seafood and calories
If you are watching your weight and trying to lose weight, but don’t want to give up delicious dishes, then fish and seafood will be great helpers. In addition to all the benefits we mentioned above, they contain even fewer calories than lean chicken meat. The smallest amount of fat is found in scallops, shellfish and lobsters.
Salmon
Salmon boasts the highest amount of omega-3 fatty acids, with sardines, mackerel and herring having slightly lower amounts.
Fish type and benefits
There is a misconception that if fish is farmed rather than wild, it will contain less omega-3 fatty acids. This is not true, it all depends on the type of fish. Wild salmon may contain less omega-3 fatty acids than captive tilapia.
Raw fish
Eating raw fish is unsafe, as it can lead to infection with parasites and pathogens. Therefore, when preparing fish at home, process it at a temperature of at least 140 degrees. Also, be vigilant when visiting sushi bars and buying ready-made rolls.
Fish and pregnancy
Fish is a very healthy product that is recommended for expectant and nursing mothers. Consuming omega-3 fatty acids has a beneficial effect on the child's mental development and overall health.
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Chilled seafood and fish
When choosing chilled smoked fish and seafood, you should be careful. Such products are dangerous - a person risks getting infected with some types of bacterial infections.
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What is the best way to cook fish?
The most optimal way to cook fish is baking, because this is the only way to preserve all the beneficial properties of fish unchanged, and also to minimize the risk of infection with parasites. Moreover, this method of cooking is best suited for people with cardiovascular diseases.