Eating fish regularly may improve your heart health, support brain function and help reduce inflammation. Fish is a rich source of protein, and certain types also provide vitamin D and omega-3 fatty acids.

The healthiest ways to enjoy fish include baking, poaching, steaming and grilling.

So, can you eat fish every day, or should you limit it to twice a week? From a simple canned tuna sandwich to a perfectly seared salmon, fish is a versatile and delicious way to gain impressive health benefits. Dietary guidelines recommend that healthy adults consume about 8 to 10 ounces of fish per week.

However, despite its strong nutritional profile, there are also some potential downsides depending on the types of fish you choose. Here’s what happens when you eat fish regularly, along with its benefits, risks and tips for making healthier choices.

Why We Love Fish

It May Improve Your Heart Health

Fish—especially oily, cold-water varieties like salmon—are rich in omega-3 fatty acids. This is a key reason why eating fish is associated with a lower risk of cardiovascular disease and stroke. Research suggests that even small daily amounts of fish can help reduce the risk of heart disease and mortality.

It May Support Your Pregnancy

Eating fish during pregnancy is encouraged because it provides essential nutrients for a baby’s brain development. Omega-3-rich fish may also help reduce the risk of preterm birth. Pregnant individuals should choose low-mercury options like salmon and cod.

It May Improve Cognitive Health

Fish contains several nutrients that support brain health, including vitamin B12, choline and omega-3 fatty acids. Regular fish consumption has been linked to a lower risk of cognitive decline and Alzheimer’s disease. Some studies also show improved brain function in older adults who include fish in their weekly diet.

It May Boost Your Mental Health

There is evidence suggesting a link between fish consumption and improved mood. Low levels of omega-3 fatty acids and vitamin D have been associated with depression. Omega-3s may play a role in supporting mental well-being, although diet is just one of many factors affecting mental health.

It May Help Decrease Inflammation

Chronic inflammation is linked to conditions like heart disease, diabetes and arthritis. Omega-3 fatty acids found in fish—especially DHA and EPA—can help reduce inflammation. Diets rich in oily fish have been shown to lower markers of inflammation in people at higher risk of heart disease.

Fish Nutrition Information (per 100g)

White Tuna (canned in water)

• Calories: 128
• Protein: 24g
• Fat: 3g
• Vitamin D: 80 IU
• Omega-3: 880 mg

Cooked Atlantic Cod

• Calories: 89
• Protein: 19g
• Fat: 1g
• Vitamin D: 39 IU
• Omega-3: <1 mg

Cooked Salmon

• Calories: 153
• Protein: 25g
• Fat: 5g
• Vitamin D: 522 IU
• Omega-3: 674 mg

Is Fish Safe for Everyone?

While fish offers many benefits, there are some important things to consider:

• Allergic reactions: Fish allergies can range from mild symptoms like itching to severe reactions such as difficulty breathing.
• Mercury exposure: Some fish (like shark and swordfish) contain high levels of mercury, which can be harmful—especially for pregnant individuals and children. Safer options include salmon, cod and tilapia.
• Foodborne illness: Improper handling or undercooking can lead to food poisoning. Always buy from trusted sources and cook fish thoroughly.

4 Healthy Ways to Enjoy Fish

• Grilling: Adds a slightly crispy texture while keeping the inside moist and flavorful.
• Steaming: Preserves the natural taste and nutrients of the fish.
• Poaching: A gentle method that keeps fish tender and light.
• Baking: Simple, versatile and perfect for pairing with vegetables or whole grains.