Fish health benefits

Fish health benefits

This article was medically reviewed by M.Pharm, Marko Tanaskovic on August 12, 2018. To read more about an author, click here.

Fish is generally very healthy food for most people. There are different kinds of fish, basically divided on freshwater and saltwater fish. We will briefly describe the healthiest fish types recommended by nutritionists and doctors.


Salmon is a fish that is known for its rich content of omega 3 fatty acids, vitamins A and D, minerals and high biological value proteins (proteins that have ideal amino acid composition). Of all the species of fish, salmon contains the lowest amount of mercury, so don't worry about your health if you eat salmon every day.

Why is salmon so healthy?

Salmon has been tested in clinical trials, which confirmed the following positive health effects of salmon:

  • It improves brain function and enhances memory and learning, while it promotes proper brain development in children.
  • It contains high-quality proteins that are good for the health of muscles.
  • It contains vitamin D and phosphorus, which are good for bone health.
  • It contains omega 3 fatty acids which improve heart health and reduce the risk of heart attack.
  • It is also good for eye health, especially in people who have so-called "dry eye".
  • It contains an amino acid called tryptophan, which has a calming effect on the body, and can help with insomnia.
  • Omega 3 fatty acids and vitamin D contained in salmon accelerate metabolism, which is why salmon is recommended for people who are on a reduction diet.

Salmon is definitely the healthiest of all types of fish. If you like its taste, you should eat it at least four times a week.


After salmon, tuna is probably the best choice of fish from the health impact point of view. Whether you buy it in a can or fresh, tuna represents a treasure chest of vitamins and minerals. It contains a high number of B vitamins, which, in combination with the omega 3 fatty acids, improve heart health. It has positive effects on the immune system and some studies suggest that tuna can significantly strengthen your immune system if you eat tuna three times a week. Studies also show a possible positive effect on depression.


It has the best flavor of all kinds of fish. Although it is not considered "healthier" than salmon, hake exhibits many beneficial effects on health. It has the highest amount of calcium, which improves bone strength. It is therefore recommended in postmenopausal women because these women may have weakened bones due to reduced secretion of estrogen. It is also recommended in children for proper development of the skeletal system.


Cod is a fish that has the lowest amount of calories and is ideal for those who are on a weight loss diet. It contains only 65 calories and 0.5 grams of fat per 100 grams. However, many people do not eat cod often because it tastes worse than other types of fish.


Mackerel is a fish that should be prepared on the grill, because this way of preparation will preserve its nutrients. It has the highest fat content from all kinds of fish, but these fats are good for the heart and brain. Because of the high fat content, it tastes very good and is adored by many. Mackerel reduces the risk of cardiovascular diseases, but should be used sparingly (not more than twice per week), primarily due to the high fat content.


Herring exhibits the best effect on the brain and it has been shown that eating this fish three times a week reduces the risk of stroke by 40 %. Therefore, herring deserves a place at your table.


Catfish is also a very healthy kind of fish, and like all other species, it is excellent for the health of the heart and brain. It has a very nice taste and you can eat it up to three times a week.

Information on this website are provided for educational purposes only and are not intended for medical advice, diagnosis or treatment.

If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.

We and our partners use technology such as cookies on our site to personalise content and ads, provide social media features, and analyse our traffic. Click below to consent to the use of this technology across the web. You can change your mind and change your consent choices at anytime by returning to this site.