Oily fish is associated with various health benefits, including a lower risk of heart disease and diabetes, and improved cognitive function
Fish is a good source of protein and contains two omega-3 polyunsaturated fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), that can lower the risk of cardiovascular disease when people consume them regularly.
Another type of omega-3, alpha linoleic acid (ALA), is
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Oily fish contain significant amounts of oil throughout their body tissues and in their belly cavity. Examples of oily fish include:
All these fish are rich in omega-3 fatty acids, whether canned, fresh, or frozen.
Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to
Cardiovascular disease
The DHA and EPA in oily fish protect against cardiovascular disease by:
reducing oxygen consumption in the mitochondria- preventing cell damage
- regulating calcium levels
- strengthening heart muscles
- improving blood flow
- thinning the blood to prevent clot formation and plaque buildup in the arteries
Type 2 diabetes
In a 2021 study of nearly 400,000 middle-aged and older adults, eating oily fish once or twice each week was associated with a 22% reduced risk of type 2 diabetes. People taking fish oil supplements showed a 9% decreased risk.
The study authors highlighted the importance of taking supplements consistently over a long period of time for the maximum benefit.
Arthritis
Taking fish oil supplements might help reduce the symptoms of osteoarthritis and rheumatoid arthritis. A 2023 review of studies concluded that taking omega-3 supplements significantly reduces pain and improves joint function in people with osteoarthritis. The daily dosages included in the reviewed studies ranged from 350 milligrams (mg) to 1360 mg per day.
Fish oil may also help reduce joint inflammation in rheumatoid arthritis, according to a 2020 paper.
Cognitive function
Omega-3 fatty acids can protect and stabilize tissues in the body that have a high fat content, such as brain and retinal tissues.
A 2023 analysis reported that eating oily fish and taking omega-3 supplements reduces the risk of dementia by around 20%. People with higher levels of DHA and EPA in their blood showed a lower risk of cognitive decline.
Skin cancers
Omega-3 fish oils have shown potential in fighting skin cancers by inhibiting tumor growth and spread. However, they may not mix well with a type of cancer drug called immune checkpoint inhibitors, so people with skin cancer should talk with a doctor before taking them.
Eating oily fish
If this is a difficult goal to reach, supplementing with omega-3 fish oils is the next best thing. The AHA recommends aiming for around 450 mg per day, which equates to the amount a portion of oily fish would provide.
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| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 500 mg | 500 mg | ||
| 7 to 12 months | 500 mg | 500 mg | ||
| 1 to 3 years | 700 mg | 700 mg | ||
| 4 to 8 years | 900 mg | 900 mg | ||
| 9 to 13 years | 1,200 mg | 1,000 mg | ||
| 14 to 18 years | 1,600 mg | 1,100 mg | 1,400 mg | 1,300 mg |
| 19 to 50 years | 1,600 mg | 1,100 mg | 1,400 mg | 1,300 mg |
| 51 years + | 1,600 mg | 1,100 mg |
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These pollutants do not have an immediate effect on health, but long-term exposure can be harmful. Larger fish contain more pollutants and heavy metals, so people should consume them rarely to limit exposure and risks.
These fish include:
- shark
- tilefish
- swordfish
- king mackerel
Dioxins are
Oily fish, such as salmon, sardines, and mackerel, contain omega-3 fatty acids that have proven health benefits. Omega-3s are essential for maintaining certain functions in the body. Consuming oily fish or omega-3 supplements regularly can help protect against cardiovascular disease, diabetes, and cognitive decline.
Eating fish provides more nutritional benefits than taking supplements. Adults should aim to eat at least two portions of oily fish per week or supplement with 450 mg of DHA/EPA daily.