What happens to your body when you eat fish every day?

Fish is a popular food choice around the world, and for good reason! Packed with essential nutrients, it offers a range of health benefits. But what happens if you make fish a staple in your diet, consuming it every day?

Let’s dive into the potential impacts on your body, exploring both the good and the not-so-good.

What are the potential health benefits of eating fish every day?

Championing Your Heart: Fish, especially fatty fish like salmon, tuna, and mackerel, are rich in omega-3 fatty acids, particularly EPA and DHA. These fats play a crucial role in heart health by reducing inflammation, lowering bad cholesterol (LDL), and improving blood vessel function, according to Sonia Bakshi, a nutritionist and founder of DtF. This translates to a reduced risk of heart disease, stroke, and arrhythmias.

Boosting Brainpower: Omega-3s also play a role in cognitive function. Studies suggest they may help improve memory, learning, and focus. Additionally, they might offer some protection against age-related cognitive decline and neurodegenerative diseases like Alzheimer’s, as Bakshi highlighted.

Building Strong Bones and Vision: Fish is a natural source of vitamin D, essential for calcium absorption and bone health. It also contains vitamin A, crucial for healthy vision and maintaining the cornea, the eye’s outer surface.

Aiding Development and Immunity: Fish is a good source of lean protein, essential for building and repairing tissues, said Bakshi. It also provides vital B vitamins, which support energy metabolism and nervous system function. Additionally, some fish varieties are rich in selenium, an important mineral for immune function.

Eating fish improves immunity power (file)

Mind the current: Potential concerns

Mercury Matters: While the benefits of fish are undeniable, some varieties, according to Bakshi, particularly larger predatory fish like king mackerel, swordfish, and tilefish, can contain higher levels of mercury. Mercury exposure can cause nervous system problems, developmental issues in children, and cognitive decline. Opting for smaller fish and varying your choices can help minimise mercury intake.

Balancing the Scales: While fish is generally low in calories and fat, some varieties, like salmon, are higher in fat content. If you’re watching your calorie intake, be mindful of portion sizes and choose leaner options.

The Allergic Reaction: Fish allergies, though less common than allergies to shellfish or peanuts, can occur. Symptoms can range from mild skin irritation to life-threatening anaphylaxis. If you suspect a fish allergy, consult a healthcare professional.

What should be the recommended serving size?

According to Bakshi, the typical recommended serving size per week for the general population is 8 to 12 ounces. An ounce is the size of an average palm, she added.

However, pregnant and breastfeeding women should be mindful of their fish intake due to potential mercury concerns. Bakshi recommended limiting consumption to an average of 4.2 ounces per week for pregnant women and 7 ounces per week for breastfeeding women, lower than the typical recommendation.

For most healthy individuals, incorporating fish into your diet most days of the week can be a great way to reap the numerous health benefits, said Bakshi, though warning that “people with weakened immune systems, are at a greater health risk of adverse health effects.”

You can choose from a diverse range of fish to minimise the risk of mercury exposure and maximise nutrient intake. Also, look for fish that are caught or farmed sustainably to ensure responsible practices and minimise environmental impact.

If you experience any discomfort after consuming fish, consult a doctor to rule out allergies or intolerances.

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