Eating fish is very good for you because it has many important nutrients like omega-3 fatty acids, high-quality proteins, vitamins, and minerals. But sometimes fish can have harmful stuff, so it’s important to know both the good and the bad about eating fish.

Good Things About Eating Fish

Heart Health

Eating fish can help keep your heart healthy. People who eat fish at least twice a week are less likely to die from heart disease. This is because fish have nutrients that are good for your heart.

Reduces Inflammation and Antioxidants

Fish have special compounds that can reduce inflammation and act as antioxidants. This can help manage chronic conditions and keep your body healthier overall. Eating fish may even improve the look of the skin.

Brain Health and Learning

Fish, especially those with omega-3 fatty acids like EPA and DHA, are great for your brain. They help with brain health and learning, especially for babies and pregnant women.

Lower Risk of Chronic Diseases

Eating fish regularly can lower the risk of getting long-term diseases like type 2 diabetes, some cancers, and inflammatory conditions.

Health During Pregnancy and for Kids

Eating fish while pregnant can help the baby grow well and lower the risk of conditions like eczema and asthma in children.

Things to Watch Out For


Some fish can have harmful contaminants like mercury, dioxins, and PCBs. These can be bad for your health. It’s important to choose fish with lower levels of these harmful substances. For example, sardines are OK.

Balancing the Good and the Bad

The benefits of eating fish usually outweigh the risks, especially if you eat a variety of fish and avoid those with high mercury levels.

Take home message.

Eating fish is great for your heart, brain, and overall health. Just be careful to choose the right kinds of fish to avoid harmful contaminants. Follow guidelines and enjoy the many benefits of fish in your diet.