Fish is a nourishing food enjoyed around the world. Many dietary guidelines suggest about two portions a week, including one of oily fish. But what does fish actually offer your body?

What’s in fish

Fish provides a range of nutrients:

  • Protein, which your body uses to build and repair tissues.
  • Omega-3 fats, found especially in oily fish like salmon, sardines, mackerel and trout.
  • Vitamin D, which is found in few foods; oily fish is one of the best sources.
  • Iodine, which your body needs to make thyroid hormones.
  • Minerals like selenium and zinc.

What research suggests

Studies have linked eating fish regularly with better heart health, and omega-3 fats are thought to play a role. But much of this research is observational, which means it shows links rather than proof. Fish is best seen as one part of a varied, balanced diet.

Choosing fish wisely

Some large predatory fish contain higher levels of mercury. If you’re pregnant, choose lower-mercury fish like salmon, sardines and trout, and skip shark, swordfish and king mackerel. Choosing sustainably caught or farmed fish is also kinder to the oceans.

Easy ways to enjoy fish

  • Bake salmon with lemon and herbs.
  • Add tinned sardines or mackerel to toast or salads.
  • Make a simple fish curry or stew.
  • Grill white fish with vegetables.

If you don’t eat fish

If you don’t eat fish, that’s fine. Walnuts, flaxseed, chia seeds and hemp seeds provide a plant form of omega-3, and there are many other sources of protein. Food is the kinder place to start; if you take a supplement, keep it within the dose on the label.

How little is enough

If you eat fish, try adding one portion of oily fish to your meals this week.

For more, read Mediterranean diet health benefits + food list.

If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.