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What are the benefits of oily fish? | Good Food

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Registered nutritionist Nicola Shubrook offers advice and recipe inspiration</p>","endSummary":null,"introduction":[[{"@type":"Content","@id":"/v5/.well-known/genid/78e9a0310c7930994f5d","type":"html","data":{"value":"<h2 id=\"what-is-oily-fish-45dee032\">What is oily fish?</h2><p>Oily fish refers to varieties that are high in poly-unsaturated fats called omega-3 fatty acids. Omega-3 fatty acids are considered essential because the body can only get them from food, we are unable to make them ourselves.</p><p>There are two main omega-3 fatty acids found in oily varieties of fish:</p><ul><li><a href=\"https://pubmed.ncbi.nlm.nih.gov/1825498/#:~:text=Fish%20oils%20are%20the%20only,%3A3%20omega%2D3)\" target=\"_blank\" rel=\"noopener\">EPA (eicosapentaenoic acid)</a></li><li><a href=\"https://pubmed.ncbi.nlm.nih.gov/1825498/#:~:text=Fish%20oils%20are%20the%20only,%3A3%20omega%2D3)\" target=\"_blank\" rel=\"noopener\">DHA (docosahexaenoic acid)</a></li></ul><p>These differ to the omega-3 fats sourced from plants, such as those from flax and chia, because the short chain fats from plants need to be converted to the by the body and this process is quite inefficient.</p><h3 id=\"health-benefits-of-oily-fish-include-0b04c333\"><strong>Health benefits of oily fish include:</strong></h3><ol><li>May help protect against heart disease</li><li>Offers nerve protection</li><li>May protect joints</li><li>May help support mental health</li><li>May help reduce the risk of certain cancers</li><li>Supports cognitive and motor development</li><li>May reduce your child’s chances of developing asthma</li><li>May protect your vision</li><li>May reduce the risk of dementia for certain people</li><li>May reduce the risk of auto-immune diseases</li></ol><p><strong>Discover the health benefits of <a href=\"/health/nutrition/health-benefits-apple-cider-vinegar\" target=\"_blank\" rel=\"noopener\">apple cider vinegar</a>, <a href=\"/health/nutrition/health-benefits-avocado\" target=\"_blank\" rel=\"noopener\">avocado</a> and <a href=\"/health/nutrition/top-5-health-benefits-of-sea-moss\" target=\"_blank\" rel=\"noopener\">sea moss</a>. Then check out some of our favourite <a href=\"/recipes/collection/fish-recipes\" target=\"_blank\" rel=\"noopener\">fish recipes</a> including <a href=\"/recipes/peppered-mackerel-fishcakes\" target=\"_blank\" rel=\"noopener\">peppered mackerel fish cakes</a> and <a href=\"/recipes/spicy-sardine-dip\" target=\"_blank\" rel=\"noopener\">spicy sardine dip</a>.</strong></p>"}},{"@type":"Content","@id":"/v5/.well-known/genid/c047407dde4c0f30faa6","type":"image","data":{"url":"https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg","width":700,"height":350,"title":"Salmon broccoli traybake","alt":"Salmon broccoli traybake","aspectRatio":0.6661290322580645,"link":{"href":"/recipes/oriental-salmon-broccoli-traybake"},"caption":null,"contain":"all","sourceName":null}},{"@type":"Content","@id":"/v5/.well-known/genid/ae4263cfd71c9ab86961","type":"html","data":{"value":"<h2 id=\"types-of-oily-fish-8e20c34e\">Types of oily fish</h2><p>These are some of the better known varieties:</p><ul><li>Salmon</li><li>Mackerel</li><li>Anchovies</li><li>Sardines</li><li>Trout</li><li>Herring</li></ul><p>In 2018 the <a href=\"https://www.gov.uk/government/publications/nutrient-analysis-of-fish\" target=\"_blank\" rel=\"noopener\">UK’s advice</a> on what was deemed an oily variety of fish changed, and fresh tuna was removed as a source of omega-3 fatty acids, this is because levels of omega-3 fats in fresh tuna are now more comparable to those found in white varieties of fish. The advice regarding canned tuna has not changed, it continues to not count as an oily fish.</p><h2 id=\"health-benefits-of-oily-fish-0be23eb7\">Health benefits of oily fish</h2><h3 id=\"1-may-help-protect-against-heart-disease-8f063860\">1. May help protect against heart disease</h3><p>Omega-3 fatty acid has been shown in numerous studies to help factors such as elevated cholesterol and high blood pressure, thereby reducing the risk of <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/#:~:text=Clinical%20evidence%20suggests%20that%20EPA,death%20and%20abnormal%20heart%20rhythms.\" target=\"_blank\" rel=\"noopener\">heart disease</a>.</p><h3 id=\"2-offers-nerve-protection-b5cb3bc5\">2. Offers nerve protection</h3><p>Omega-3 fatty acid, especially <a href=\"https://pubmed.ncbi.nlm.nih.gov/10479465/#:~:text=Docosahexaenoic%20acid%20(DHA)%20is%20essential,associated%20with%20deficits%20in%20learning\" target=\"_blank\" rel=\"noopener\">DHA</a>, is required for brain development and function and can offer neuroprotection against conditions such as <a href=\"https://pubmed.ncbi.nlm.nih.gov/32124160/\" target=\"_blank\" rel=\"noopener\">Alzheimer's</a>.</p><h3 id=\"3-may-protect-joints-718bb860\">3. May protect joints</h3><p>Omega-3 fatty acid has an anti-inflammatory action and has been shown in several <a href=\"https://pubmed.ncbi.nlm.nih.gov/17335973/#:~:text=The%20results%20suggest%20that%20omega,inflammatory%20bowel%20disease%2C%20and%20dysmenorrhea\" target=\"_blank\" rel=\"noopener\">studies</a> to offer protection for joints, and may even help in the prevention of <a href=\"https://ard.bmj.com/conte49.abstract\" target=\"_blank\" rel=\"noopener\">rheumatoid arthritis</a>.</p><h3 id=\"4-may-help-support-mental-health-18c2fd4c\">4. May help support mental health</h3><p>Omega-3 fatty acid has often been shown to have a positive impact on mental health, including anxiety and <a href=\"https://pubmed.ncbi.nlm.nih.gov/21939614/\" target=\"_blank\" rel=\"noopener\">depression</a>.</p><h3 id=\"5-may-help-reduce-the-risk-of-certain-cancers-eb6cdfa6\">5. May help reduce the risk of certain cancers</h3><p>Eating oily fish appears to provide some protection against the risk of certain cancers, including <a href=\"https://pubmed.ncbi.nlm.nih.gov/17493949/\" target=\"_blank\" rel=\"noopener\">colon</a>, <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048/\" target=\"_blank\" rel=\"noopener\">breast</a> and <a href=\"https://pubmed.ncbi.nlm.nih.gov/9811313/\" target=\"_blank\" rel=\"noopener\">prostate</a>.</p>"}},{"@type":"Content","@id":"/v5/.well-known/genid/bb3421a57d4008297ecf","type":"image","data":{"url":"https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg","width":700,"height":350,"alt":"Masala mackerel and pickled onions on two plates","aspectRatio":0.6661290322580645,"link":{"href":"/recipes/masala-mackerel","target":"_blank","rel":"noopener"},"caption":null,"contain":"all","title":null,"sourceName":null}},{"@type":"Content","@id":"/v5/.well-known/genid/1b27380b1d3091edaa55","type":"html","data":{"value":"<h3 id=\"6-supports-cognitive-and-motor-development-aa598f14\">6. Supports cognitive and motor development</h3><p>Eating oily fish, within the recommendations of dietary guidelines, during the last months of a pregnancy may have <a href=\"https://www.eurekalert.org/news-releases/565630\" target=\"_blank\" rel=\"noopener\">positive effects</a> on your baby’s sensory, cognitive and motor development.</p><h3 id=\"7-may-reduce-your-childs-chances-of-developing-asthma-c9c1832b\">7. May reduce your child’s chances of developing asthma</h3><p>Early introduction (before 43 weeks) of fish to an infant’s diet is associated with a lower risk of <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437126/\" target=\"_blank\" rel=\"noopener\">asthma</a>.</p><h3 id=\"8-may-protect-your-vision-884c7574\">8. May protect your vision</h3><p>Researchers have revealed a link between dietary DHA and a <a href=\"https://iovs.arvojournals.org/article.aspx?articleid=2188773\" target=\"_blank\" rel=\"noopener\">lower risk of vision loss</a> in older people.</p><h3 id=\"9-may-reduce-dementia-risk-for-certain-people-16c03103\">9. May reduce dementia risk for certain people</h3><p><a href=\"https://pubmed.ncbi.nlm.nih.gov/16275829/#:~:text=Results%3A%20Although%20consumption%20of%20lean,less%20than%20once%20per%20month\" target=\"_blank\" rel=\"noopener\">One study</a> on heart and brain health reported that the consumption of oily fish was associated with a reduced risk of dementia in those who had the <a href=\"https://www.nia.nih.gov/news/study-reveals-how-apoe4-gene-may-increase-risk-dementia#:~:text=APOE4%20is%20the%20strongest%20risk,lipid%20imbalances%20in%20brain%20cells\" target=\"_blank\" rel=\"noopener\">APOE4 gene</a>. This may be because the APOE protein helps carry cholesterol and other fats in the bloodstream, recent findings suggest that problems with the brain’s ability to process fats may play a role in Alzheimer’s and related conditions, including dementia.</p><h3 id=\"10-may-reduce-the-risk-of-autoimmune-diseases-5abcf5d2\">10. May reduce the risk of autoimmune diseases</h3><p>Eating oily fish has been linked to a reduced risk of type 1 diabetes and several other <a href=\"https://pubmed.ncbi.nlm.nih.gov/25329601/\" target=\"_blank\" rel=\"noopener\">autoimmune conditions</a>.</p>"}},{"@type":"Content","@id":"/v5/.well-known/genid/25f852802a6af9bac8c8","type":"image","data":{"url":"https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg","width":700,"height":350,"title":"What are the benefits of oily fish?","alt":"Tinned sardines","aspectRatio":0.6661290322580645,"caption":null,"contain":"all","sourceName":null}},{"@type":"Content","@id":"/v5/.well-known/genid/46e6050134cea8e53fa9","type":"html","data":{"value":"<h3 id=\"how-much-oily-fish-should-we-eat-350c8cc8\">How much oily fish should we eat?</h3><p>The <a href=\"https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/#:~:text=The%20following%20people%20should%20eat,have%20a%20child%20one%20day\" target=\"_blank\" rel=\"noopener\">NHS recommends</a> that we include at least two portions (a portion being 140g cooked weight) of fish in our diet each week, one of which should be an oily variety.</p><p>For most people, eating more than one portion of oily fish a week is fine, but there are certain groups for which this is not recommended, this is because oily fish contain low levels of pollutants, like mercury, that can build up in the body.</p><p>Those who should limit their oily fish ( to no more than two portions per week) intake include:</p><ul><li>Girls</li><li>Women planning a pregnancy</li><li>Pregnant and breastfeeding women</li></ul><p><strong>Try these oily fish recipes:</strong></p><p><a href=\"/recipes/masala-mackerel\" target=\"_blank\" rel=\"noopener\">Masala mackerel</a><br><a href=\"/recipes/spiced-salmon-tomato-traybake\" target=\"_blank\" rel=\"noopener\">Spiced salmon &amp; tomato traybake</a><br><a href=\"/recipes/oriental-salmon-broccoli-traybake\" target=\"_blank\" rel=\"noopener\">Soy salmon &amp; broccoli traybake</a><br><a href=\"/recipes/grilled-mackerel-orange-chilli-watercress-salad\" target=\"_blank\" rel=\"noopener\">Grilled mackerel with soy, lime &amp; ginger</a><br><a href=\"/recipes/courgette-anchovy-salad\" target=\"_blank\" rel=\"noopener\">Courgette &amp; anchovy salad</a><br><a href=\"/recipes/grilled-harissa-sardines-fennel-potato-salad\" target=\"_blank\" rel=\"noopener\">Grilled harissa sardines with fennel &amp; potato salad</a><br><a href=\"/recipes/kipper-fish-cakes-watercress-mayo\" target=\"_blank\" rel=\"noopener\">Kipper fish cakes with watercress mayo</a><br><a href=\"/recipes/tangy-trout\" target=\"_blank\" rel=\"noopener\">Tangy trout</a></p><h2 id=\"can-you-eat-tuna-when-pregnant-a959aa1b\">Can you eat tuna when pregnant?</h2><p>If you are trying for a baby or pregnant, the advice is to eat no more than four cans of tuna or no more than two tuna steaks* a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit to your tuna intake.</p><p>*These figures are based on a medium-sized can of tuna with a drained weight of around 140g and a 140g cooked weight tuna steak.</p><h2 id=\"should-i-be-concerned-about-mercury-levels-in-oily-fish-6d552192\">Should I be concerned about mercury levels in oily fish?</h2><p>Sadly, nearly all fish and shellfish contain traces of mercury but it’s the larger fish that tend to contain the most. For many of us small amounts of mercury should not present a health problem but certain groups, such as pregnant and breastfeeding women, should keep their intake within recommended dietary limits.</p><p>Varieties of fish with lower levels of mercury include sardines and anchovies, whereas king mackerel or king fish is best avoided.</p><h2 id=\"what-about-sustainability-of-oily-fish-6f2c1218\">What about sustainability of oily fish?</h2><p>Assessing the sustainability of fisheries is an ongoing process and subject to regular change. It is the <a href=\"https://www.msc.org/uk\" target=\"_blank\" rel=\"noopener\">Marine Stewardship Council</a> (MSC) that certify seafood stocks after ascertaining that they may be fished at sustainable levels. This information is updated regularly so check that the fish you want to buy carries the familiar <a href=\"https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean\" target=\"_blank\" rel=\"noopener\">blue tick logo</a> on the label.</p><p>The Marine Conservation Society also has a <a href=\"https://www.mcsuk.org/goodfishguide/\" target=\"_blank\" rel=\"noopener\">Good Fish Guide</a> that is an easy reference to check current sustainability levels, this information is updated annually.</p><h3 id=\"enjoyed-this-now-read-984e3365\">Enjoyed this? Now read…</h3><p><a href=\"/howto/how-to-eat-fish-sustainably\" target=\"_blank\" rel=\"noopener\">How to eat fish sustainably</a><br><a href=\"/health/nutrition/ingredient-focus-salmon\" target=\"_blank\" rel=\"noopener\">Health benefits of salmon</a><br><a href=\"/health/nutrition/are-sardines-healthy\" target=\"_blank\" rel=\"noopener\">Are sardines healthy?</a><br><a href=\"/health/nutrition/best-sources-omega-3\" target=\"_blank\" rel=\"noopener\">Best sources of omega-3</a></p><hr><p><em>This article was reviewed on 20 December 2023 by Kerry Torrens.</em></p><p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href=\"https://bant.org.uk/\" target=\"_blank\" rel=\"noopener noreferrer\">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href=\"https://www.cnhc.org.uk/\" target=\"_blank\" rel=\"noopener noreferrer\">Complementary &amp; Natural Healthcare Council</a> (CNHC). Find out more at <a href=\"https://urbanwellness.co.uk/\" target=\"_blank\" rel=\"noopener noreferrer\">urbanwellness.co.uk</a>.</em></p><p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website <a href=\"https://www.immediate.co.uk/terms-and-conditions\" target=\"_blank\" rel=\"noopener noreferrer\">terms and conditions</a> for more information.</em></p>"}}]],"promo":{"label":"Get inspired with a Good Food subscription trial today","url":"https://www.bbcgoodfood.com/subscribe-to-goodfood","type":"promotional-link"},"userRatings":{"total":0,"isHalfStar":false},"isSaveable":false,"sponsor":null,"relatedItems":null,"plantOverview":null,"openWebSettings":null,"breadcrumbs":[{"label":"Home","url":"https://www.bbcgoodfood.com:443"},{"label":"Health","url":"https://www.bbcgoodfood.com/health"},{"label":"Nutrition","url":"https://www.bbcgoodfood.com/health/nutrition"},{"label":"What are the benefits of oily fish?"}],"seoMetadata":{"title":"What are the benefits of oily fish?","description":"Is oily fish healthy – and if so, what are the best types and how often should we include them in our diets? 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class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Recipes</span></a></li><li data-index="1.8.1" data-item-name="Vegan" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/vegan-recipes" rel="" title="Vegan" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Vegan</span></a></li><li data-index="1.8.2" data-item-name="Vegetarian" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/vegetarian-dinner-recipes" rel="" title="Vegetarian" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Vegetarian</span></a></li><li data-index="1.8.3" data-item-name="Browse all diet types" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/dietary-needs-collections" rel="" title="Browse all diet types" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Browse all diet types</span></a></li></ul></div></li><li data-index="1.9" data-item-name="Explore" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/cooking-projects" rel="" title="Explore" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Explore</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Recipes" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Recipes</span></a></li><li data-index="1.9.1" data-item-name="Cuisines" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/cuisine-collections" rel="" title="Cuisines" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Cuisines</span></a></li><li data-index="1.9.2" data-item-name="Cheap eats" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/budget" rel="" title="Cheap eats" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Cheap eats</span></a></li><li data-index="1.9.3" data-item-name="Chef recipes" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/gordon-ramsay-recipes" rel="" title="Chef recipes" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Chef recipes</span></a></li><li data-index="1.9.4" data-item-name="Explore more" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/cooking-projects" rel="" title="Explore more" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Explore more</span></a></li></ul></div></li></ul></div></li><li data-index="2" data-item-name="Ingredients" data-component="MenuLink" class="main-nav__nav-item main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/seasonal-ingredients" rel="" title="Ingredients" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Ingredients</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu main-nav__mega-menu main-nav__mega-menu--cols-2"><ul role="menu" class="main-nav__list list"><li data-item-name="Main menu" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Main menu</span></a></li><li data-index="2.1" data-item-name="Fruit" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/fruit-collections" rel="" title="Fruit" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Fruit</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Ingredients" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Ingredients</span></a></li><li data-index="2.1.1" data-item-name="Blood orange" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/blood-orange-recipes" rel="" title="Blood orange" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Blood orange</span></a></li><li data-index="2.1.2" data-item-name="Forced rhubarb" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/rhubarb-recipes" rel="" title="Forced rhubarb" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Forced rhubarb</span></a></li><li data-index="2.1.3" data-item-name="Grapefruit" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/grapefruit-recipes" rel="" title="Grapefruit" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Grapefruit</span></a></li><li data-index="2.1.4" data-item-name="All fruit" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/fruit-collections" rel="" title="All fruit" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">All fruit</span></a></li></ul></div></li><li data-index="2.2" data-item-name="Vegetables" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/vegetable-collections" rel="" title="Vegetables" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Vegetables</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Ingredients" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Ingredients</span></a></li><li data-index="2.2.1" data-item-name="Broccoli" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/broccoli-recipes" rel="" title="Broccoli" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Broccoli</span></a></li><li data-index="2.2.2" data-item-name="Celeriac" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/celeriac-recipes" rel="" title="Celeriac" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Celeriac</span></a></li><li data-index="2.2.3" data-item-name="Turnip" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/collection/turnip-recipes" rel="" title="Turnip" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Turnip</span></a></li><li data-index="2.2.4" data-item-name="All vegetables" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/vegetable-collections" rel="" title="All vegetables" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">All vegetables</span></a></li></ul></div></li><li data-index="2.3" data-item-name="Chicken" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/poultry-collections" rel="" title="Chicken" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Chicken</span></a></li><li data-index="2.4" data-item-name="Grains &amp; pulses" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/pulses-and-grains-collections" rel="" title="Grains &amp; pulses" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Grains &amp; pulses</span></a></li><li data-index="2.5" data-item-name="Cheese" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/cheese-collections" rel="" title="Cheese" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Cheese</span></a></li><li data-index="2.6" data-item-name="Fish &amp; seafood" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/fish-seafood-collections" rel="" title="Fish &amp; seafood" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Fish &amp; seafood</span></a></li><li data-index="2.7" data-item-name="Meat" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/recipes/category/red-meat-and-game-collections" rel="" title="Meat" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Meat</span></a></li><li data-index="2.8" data-item-name="Search by ingredient" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/seasonal-ingredients" rel="" title="Search by ingredient" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Search by ingredient</span></a></li></ul></div></li><li data-index="3" data-item-name="Health" data-component="MenuLink" class="main-nav__nav-item main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Health" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Health</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu main-nav__mega-menu main-nav__mega-menu--cols-3"><ul role="menu" class="main-nav__list list"><li data-item-name="Main menu" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Main menu</span></a></li><li data-index="3.1" data-item-name="Healthy Diet Plan" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/health/healthy-diet-plan" rel="" title="Healthy Diet Plan" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Healthy Diet Plan</span></a></li><li data-index="3.2" data-item-name="Health guides" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Health guides" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Health guides</span></a></li><li data-index="3.3" data-item-name="Nutrition" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/healthy-eating-hub" rel="" title="Nutrition" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Nutrition</span></a></li><li data-index="3.4" data-item-name="Fitness" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/fitness-nutrition" rel="" title="Fitness" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Fitness</span></a></li><li data-index="3.5" data-item-name="Diets and weight loss" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/diets-explained" rel="" title="Diets and weight loss" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Diets and weight loss</span></a></li><li data-index="3.6" data-item-name="Nutracheck" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/introducing-nutracheck" rel="" title="Nutracheck" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Nutracheck</span></a></li><li data-index="3.7" data-item-name="Browse all health" class="main-nav__nav-item main-nav__nav-item--tier-one list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Browse all health" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Browse all health</span></a></li><li data-index="3.8" data-item-name="Health topics" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Health topics" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Health topics</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Health" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item main-nav__nav-item--back list-item" role="presentation"><a class="link main-nav__nav-link" tabindex="-1" role="menuitem" data-component="Link"><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i><span class="sr-only">Back to<!-- --> </span><span class="main-nav__nav-text">Health</span></a></li><li data-index="3.8.1" data-item-name="Wellbeing" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/health/wellness" rel="" title="Wellbeing" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Wellbeing</span></a></li><li data-index="3.8.2" data-item-name="Training and fitness" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/feature/fitness-nutrition" rel="" title="Training and fitness" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Training and fitness</span></a></li><li data-index="3.8.3" data-item-name="Vitamins and minerals" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/vitamins-and-minerals" rel="" title="Vitamins and minerals" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Vitamins and minerals</span></a></li><li data-index="3.8.4" data-item-name="Browse all health topics" class="main-nav__nav-item main-nav__nav-item--tier-two list-item" role="presentation"><a class="link main-nav__nav-link" href="/health" rel="" title="Browse all health topics" tabindex="-1" role="menuitem" data-component="Link"><span class="main-nav__nav-text">Browse all health topics</span></a></li></ul></div></li><li data-index="3.9" data-item-name="Healthy recipes" class="main-nav__nav-item main-nav__nav-item--tier-one main-nav__nav-item--has-children list-item" role="presentation"><a class="link main-nav__nav-link" href="/health/healthy-food-guides" rel="" title="Healthy recipes" tabindex="-1" role="menuitem" aria-haspopup="true" data-component="Link"><span class="main-nav__nav-text">Healthy recipes</span><i class="main-nav__nav-icon icon" style="width:12px;min-width:12px;height:12px;min-height:12px;animation-duration:1000ms"><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:inherit;fill:inherit"><use xlink:href="/static/icons/base/sprite-maps/arrows-71cd4ec91a6536f2abcc71183b8f0de8.svg#caret"></use></svg></i></a><div class="main-nav__sub-menu"><ul role="menu" class="main-nav__list list"><li data-item-name="Health" class="main-nav__nav-item main-nav__nav-item--tier-two main-nav__nav-item 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of oily fish?</span></li></ul></nav><section class="post-header post-header--masthead-layout post__header mb-lg" data-placement="PostHeader" data-placement-variant="masthead"><div class="container post-header__container post-header__container--masthead-layout"><div class="post-header__image-container"><div class="p-relative"><div class="image chromatic-ignore post-header-image image--fluid image--scaled-up"><div class="image__container"><picture class="image__picture" width="440" height="399.52000000000004"><source type="image/webp" sizes="(min-width: 768px) 300px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;webp=true&amp;resize=300,272 300w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;webp=true&amp;resize=375,341 375w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;webp=true&amp;resize=440,400 440w"/><source sizes="(min-width: 768px) 300px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;resize=300,272 300w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;resize=375,341 375w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;resize=440,400 440w"/><img class="image__img" src="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Mackerel--b8a8d82.jpg?quality=90&amp;resize=440,400" alt="Three mackerel fish on a silver plate" data-item-name="Three mackerel fish on a silver plate" title="What are the benefits of oily fish?" style="aspect-ratio:1 / 0.908;object-fit:cover" loading="eager" width="440" height="399.52000000000004"/></picture></div></div></div></div><div class="post-header__masthead-promotional hidden-print"></div><div class="post-header__body oflow-x-hidden" role="banner"><div class="headline post-header__title post-header__title--masthead-layout"><h1 class="heading-1">What are the benefits of oily fish?</h1></div><div class="post-header__info body-copy-small d-inline-block hidden-print"><div class="author-link mr-sm d-inline pa-reset author-link__list" data-feature="Author"><ul class="d-inline pa-reset list-style-none"><li class="d-inline"><a class="link link--styled" href="/author/nicolashubrook" rel="author" data-component="Link">Nicola Shubrook – Registered nutritionist</a></li></ul></div><div class="post-header__publish-date">Published: January 22, 2024 at 2:53 PM</div></div><div class="pocket hidden-print post-header__row--center-aligned body-copy-small pocket--horizontal" data-placement="articleMeta"><div class="mt-sm d-flex"><div data-feature="Reactions" data-placement="Reactions Quick Links" class="rating__skiplinks"><i class="d-inline-flex icon icon--spinning" style="width:16px;min-width:16px;height:16px;min-height:16px;animation-duration:1000ms"><span class="sr-only">loading...</span><svg class="icon__svg" aria-hidden="true" focusable="false" style="color:rgba(193, 192, 192, 1);fill:rgba(193, 192, 192, 1)"><use xlink:href="/static/icons/base/sprite-maps/core-71cd4ec91a6536f2abcc71183b8f0de8.svg#loading"></use></svg></i></div></div></div><a class="link post-header__promo body-copy-small d-inline-block mt-sm hidden-print link--styled" href="https://www.bbcgoodfood.com/subscribe-to-goodfood" data-component="Link">Get inspired with a Good Food subscription trial today</a><div class="editor-content post-header__description mt-sm pr-xxs hidden-print"><p>Is oily fish healthy – and if so, what are the best types and how often should we include them in our diets? Registered nutritionist Nicola Shubrook offers advice and recipe inspiration</p></div></div></div></section><div class="container post__body post__body--masthead-layout" role="main"><div class="layout-md-rail"><div class="layout-md-rail__primary"><div class="post__content"><div class="editor-content mb-lg hidden-print js-piano-preview-content" data-placement="Body"><div><h2 id="what-is-oily-fish-45dee032">What is oily fish?</h2><p>Oily fish refers to varieties that are high in poly-unsaturated fats called omega-3 fatty acids. Omega-3 fatty acids are considered essential because the body can only get them from food, we are unable to make them ourselves.</p><div class="ad-slot hidden-print hidden-for-md hidden-for-lg"><div class="ad-slot__container"><div class="ad-slot__text body-copy-small pt-xs pb-xs chromatic-ignore">Ad</div><div id="article--inline--1" class="ad-unit"></div></div><div><script>(window.adq = window.adq || []).push((api) => api.addSlot({"key":"inline","index":"1","searchTerm":null,"fullSearchTerm":null}));</script></div></div><p>There are two main omega-3 fatty acids found in oily varieties of fish:</p><ul><li><a href="https://pubmed.ncbi.nlm.nih.gov/1825498/#:~:text=Fish%20oils%20are%20the%20only,%3A3%20omega%2D3)" target="_blank" rel="noopener">EPA (eicosapentaenoic acid)</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/1825498/#:~:text=Fish%20oils%20are%20the%20only,%3A3%20omega%2D3)" target="_blank" rel="noopener">DHA (docosahexaenoic acid)</a></li></ul></div></div><div class="piano-inline-template"></div><div class="editor-content mb-lg hidden-print js-piano-locked-content" data-placement="Body"><div><div class="ad-placement-inline--2"></div><p>These differ to the omega-3 fats sourced from plants, such as those from flax and chia, because the short chain fats from plants need to be converted to the by the body and this process is quite inefficient.</p><div class="ad-placement" data-count="503" data-paragraphs-left="27"></div><h3 id="health-benefits-of-oily-fish-include-0b04c333"><strong>Health benefits of oily fish include:</strong></h3><ol><li>May help protect against heart disease</li><li>Offers nerve protection</li><li>May protect joints</li><li>May help support mental health</li><li>May help reduce the risk of certain cancers</li><li>Supports cognitive and motor development</li><li>May reduce your child’s chances of developing asthma</li><li>May protect your vision</li><li>May reduce the risk of dementia for certain people</li><li>May reduce the risk of auto-immune diseases</li></ol><p><strong>Discover the health benefits of <a href="/health/nutrition/health-benefits-apple-cider-vinegar" target="_blank" rel="noopener">apple cider vinegar</a>, <a href="/health/nutrition/health-benefits-avocado" target="_blank" rel="noopener">avocado</a> and <a href="/health/nutrition/top-5-health-benefits-of-sea-moss" target="_blank" rel="noopener">sea moss</a>. Then check out some of our favourite <a href="/recipes/collection/fish-recipes" target="_blank" rel="noopener">fish recipes</a> including <a href="/recipes/peppered-mackerel-fishcakes" target="_blank" rel="noopener">peppered mackerel fish cakes</a> and <a href="/recipes/spicy-sardine-dip" target="_blank" rel="noopener">spicy sardine dip</a>.</strong></p><div class="ad-placement" data-count="689" data-paragraphs-left="26"></div><div class="image chromatic-ignore"><a class="link image__container" href="/recipes/oriental-salmon-broccoli-traybake" style="max-width:700px" data-component="Link"><picture class="image__picture" width="700" height="466.2903225806452"><source type="image/webp" sizes="(min-width: 992px) 940px,(min-width: 768px) 728px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;webp=true&amp;fit=325,216 325w,https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;webp=true&amp;fit=375,250 375w,https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;webp=true&amp;fit=650,433 650w,https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;webp=true&amp;fit=700,466 700w"/><source sizes="(min-width: 992px) 940px,(min-width: 768px) 728px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;fit=325,216 325w,https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;fit=375,250 375w,https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;fit=650,433 650w,https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;fit=700,466 700w"/><img class="image__img" src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg?quality=90&amp;fit=700,466" alt="Salmon broccoli traybake" data-item-name="Salmon broccoli traybake" title="Salmon broccoli traybake" style="aspect-ratio:1 / 0.6661290322580645;object-fit:contain" loading="lazy" width="700" height="466.2903225806452"/></picture></a></div><h2 id="types-of-oily-fish-8e20c34e">Types of oily fish</h2><p>These are some of the better known varieties:</p><div class="ad-placement" data-count="734" data-paragraphs-left="25"></div><ul><li>Salmon</li><li>Mackerel</li><li>Anchovies</li><li>Sardines</li><li>Trout</li><li>Herring</li></ul><p>In 2018 the <a href="https://www.gov.uk/government/publications/nutrient-analysis-of-fish" target="_blank" rel="noopener">UK’s advice</a> on what was deemed an oily variety of fish changed, and fresh tuna was removed as a source of omega-3 fatty acids, this is because levels of omega-3 fats in fresh tuna are now more comparable to those found in white varieties of fish. The advice regarding canned tuna has not changed, it continues to not count as an oily fish.</p><div class="ad-placement" data-count="1085" data-paragraphs-left="24"></div><h2 id="health-benefits-of-oily-fish-0be23eb7">Health benefits of oily fish</h2><h3 id="1-may-help-protect-against-heart-disease-8f063860">1. May help protect against heart disease</h3><p>Omega-3 fatty acid has been shown in numerous studies to help factors such as elevated cholesterol and high blood pressure, thereby reducing the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/#:~:text=Clinical%20evidence%20suggests%20that%20EPA,death%20and%20abnormal%20heart%20rhythms." target="_blank" rel="noopener">heart disease</a>.</p><div class="ad-placement" data-count="1252" data-paragraphs-left="23"></div><h3 id="2-offers-nerve-protection-b5cb3bc5">2. Offers nerve protection</h3><p>Omega-3 fatty acid, especially <a href="https://pubmed.ncbi.nlm.nih.gov/10479465/#:~:text=Docosahexaenoic%20acid%20(DHA)%20is%20essential,associated%20with%20deficits%20in%20learning" target="_blank" rel="noopener">DHA</a>, is required for brain development and function and can offer neuroprotection against conditions such as <a href="https://pubmed.ncbi.nlm.nih.gov/32124160/" target="_blank" rel="noopener">Alzheimer&#x27;s</a>.</p><div class="ad-placement" data-count="1404" data-paragraphs-left="22"></div><h3 id="3-may-protect-joints-718bb860">3. May protect joints</h3><p>Omega-3 fatty acid has an anti-inflammatory action and has been shown in several <a href="https://pubmed.ncbi.nlm.nih.gov/17335973/#:~:text=The%20results%20suggest%20that%20omega,inflammatory%20bowel%20disease%2C%20and%20dysmenorrhea" target="_blank" rel="noopener">studies</a> to offer protection for joints, and may even help in the prevention of <a href="https://ard.bmj.com/conte49.abstract" target="_blank" rel="noopener">rheumatoid arthritis</a>.</p><div class="ad-placement" data-count="1585" data-paragraphs-left="21"></div><h3 id="4-may-help-support-mental-health-18c2fd4c">4. May help support mental health</h3><p>Omega-3 fatty acid has often been shown to have a positive impact on mental health, including anxiety and <a href="https://pubmed.ncbi.nlm.nih.gov/21939614/" target="_blank" rel="noopener">depression</a>.</p><div class="ad-placement" data-count="1702" data-paragraphs-left="20"></div><h3 id="5-may-help-reduce-the-risk-of-certain-cancers-eb6cdfa6">5. May help reduce the risk of certain cancers</h3><p>Eating oily fish appears to provide some protection against the risk of certain cancers, including <a href="https://pubmed.ncbi.nlm.nih.gov/17493949/" target="_blank" rel="noopener">colon</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048/" target="_blank" rel="noopener">breast</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/9811313/" target="_blank" rel="noopener">prostate</a>.</p><div class="ad-placement" data-count="1828" data-paragraphs-left="19"></div><div class="image chromatic-ignore"><a class="link image__container" href="/recipes/masala-mackerel" rel="noopener" target="_blank" style="max-width:700px" data-component="Link"><picture class="image__picture" width="700" height="466.2903225806452"><source type="image/webp" sizes="(min-width: 992px) 940px,(min-width: 768px) 728px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;webp=true&amp;fit=325,216 325w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;webp=true&amp;fit=375,250 375w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;webp=true&amp;fit=650,433 650w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;webp=true&amp;fit=700,466 700w"/><source sizes="(min-width: 992px) 940px,(min-width: 768px) 728px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;fit=325,216 325w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;fit=375,250 375w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;fit=650,433 650w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;fit=700,466 700w"/><img class="image__img" src="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg?quality=90&amp;fit=700,466" alt="Masala mackerel and pickled onions on two plates" data-item-name="Masala mackerel and pickled onions on two plates" style="aspect-ratio:1 / 0.6661290322580645;object-fit:contain" loading="lazy" width="700" height="466.2903225806452"/></picture></a></div><h3 id="6-supports-cognitive-and-motor-development-aa598f14">6. Supports cognitive and motor development</h3><p>Eating oily fish, within the recommendations of dietary guidelines, during the last months of a pregnancy may have <a href="https://www.eurekalert.org/news-releases/565630" target="_blank" rel="noopener">positive effects</a> on your baby’s sensory, cognitive and motor development.</p><div class="ad-placement" data-count="2016" data-paragraphs-left="18"></div><h3 id="7-may-reduce-your-childs-chances-of-developing-asthma-c9c1832b">7. May reduce your child’s chances of developing asthma</h3><p>Early introduction (before 43 weeks) of fish to an infant’s diet is associated with a lower risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437126/" target="_blank" rel="noopener">asthma</a>.</p><div class="ad-placement" data-count="2123" data-paragraphs-left="17"></div><h3 id="8-may-protect-your-vision-884c7574">8. May protect your vision</h3><p>Researchers have revealed a link between dietary DHA and a <a href="https://iovs.arvojournals.org/article.aspx?articleid=2188773" target="_blank" rel="noopener">lower risk of vision loss</a> in older people.</p><div class="ad-placement" data-count="2224" data-paragraphs-left="16"></div><h3 id="9-may-reduce-dementia-risk-for-certain-people-16c03103">9. May reduce dementia risk for certain people</h3><p><a href="https://pubmed.ncbi.nlm.nih.gov/16275829/#:~:text=Results%3A%20Although%20consumption%20of%20lean,less%20than%20once%20per%20month" target="_blank" rel="noopener">One study</a> on heart and brain health reported that the consumption of oily fish was associated with a reduced risk of dementia in those who had the <a href="https://www.nia.nih.gov/news/study-reveals-how-apoe4-gene-may-increase-risk-dementia#:~:text=APOE4%20is%20the%20strongest%20risk,lipid%20imbalances%20in%20brain%20cells" target="_blank" rel="noopener">APOE4 gene</a>. This may be because the APOE protein helps carry cholesterol and other fats in the bloodstream, recent findings suggest that problems with the brain’s ability to process fats may play a role in Alzheimer’s and related conditions, including dementia.</p><div class="ad-placement" data-count="2632" data-paragraphs-left="15"></div><h3 id="10-may-reduce-the-risk-of-autoimmune-diseases-5abcf5d2">10. May reduce the risk of autoimmune diseases</h3><p>Eating oily fish has been linked to a reduced risk of type 1 diabetes and several other <a href="https://pubmed.ncbi.nlm.nih.gov/25329601/" target="_blank" rel="noopener">autoimmune conditions</a>.</p><div class="ad-placement" data-count="2742" data-paragraphs-left="14"></div><div class="image chromatic-ignore"><div class="image__container" style="max-width:700px"><picture class="image__picture" width="700" height="466.2903225806452"><source type="image/webp" sizes="(min-width: 992px) 940px,(min-width: 768px) 728px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;webp=true&amp;fit=325,216 325w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;webp=true&amp;fit=375,250 375w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;webp=true&amp;fit=650,433 650w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;webp=true&amp;fit=700,466 700w"/><source sizes="(min-width: 992px) 940px,(min-width: 768px) 728px,(min-width: 544px) 556px,calc(100vw - 20px)" srcSet="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;fit=325,216 325w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;fit=375,250 375w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;fit=650,433 650w,https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;fit=700,466 700w"/><img class="image__img" src="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg?quality=90&amp;fit=700,466" alt="Tinned sardines" data-item-name="Tinned sardines" title="What are the benefits of oily fish?" style="aspect-ratio:1 / 0.6661290322580645;object-fit:contain" loading="lazy" width="700" height="466.2903225806452"/></picture></div></div><h3 id="how-much-oily-fish-should-we-eat-350c8cc8">How much oily fish should we eat?</h3><p>The <a href="https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/#:~:text=The%20following%20people%20should%20eat,have%20a%20child%20one%20day" target="_blank" rel="noopener">NHS recommends</a> that we include at least two portions (a portion being 140g cooked weight) of fish in our diet each week, one of which should be an oily variety.</p><div class="ad-placement" data-count="2906" data-paragraphs-left="13"></div><p>For most people, eating more than one portion of oily fish a week is fine, but there are certain groups for which this is not recommended, this is because oily fish contain low levels of pollutants, like mercury, that can build up in the body.</p><div class="ad-placement" data-count="3149" data-paragraphs-left="12"></div><p>Those who should limit their oily fish ( to no more than two portions per week) intake include:</p><ul><li>Girls</li><li>Women planning a pregnancy</li><li>Pregnant and breastfeeding women</li></ul><div class="ad-placement" data-count="3244" data-paragraphs-left="11"></div><p><strong>Try these oily fish recipes:</strong></p><div class="ad-placement" data-count="3272" data-paragraphs-left="10"></div><p><a href="/recipes/masala-mackerel" target="_blank" rel="noopener">Masala mackerel</a><br/><a href="/recipes/spiced-salmon-tomato-traybake" target="_blank" rel="noopener">Spiced salmon &amp; tomato traybake</a><br/><a href="/recipes/oriental-salmon-broccoli-traybake" target="_blank" rel="noopener">Soy salmon &amp; broccoli traybake</a><br/><a href="/recipes/grilled-mackerel-orange-chilli-watercress-salad" target="_blank" rel="noopener">Grilled mackerel with soy, lime &amp; ginger</a><br/><a href="/recipes/courgette-anchovy-salad" target="_blank" rel="noopener">Courgette &amp; anchovy salad</a><br/><a href="/recipes/grilled-harissa-sardines-fennel-potato-salad" target="_blank" rel="noopener">Grilled harissa sardines with fennel &amp; potato salad</a><br/><a href="/recipes/kipper-fish-cakes-watercress-mayo" target="_blank" rel="noopener">Kipper fish cakes with watercress mayo</a><br/><a href="/recipes/tangy-trout" target="_blank" rel="noopener">Tangy trout</a></p><div class="ad-placement" data-count="3513" data-paragraphs-left="9"></div><h2 id="can-you-eat-tuna-when-pregnant-a959aa1b">Can you eat tuna when pregnant?</h2><p>If you are trying for a baby or pregnant, the advice is to eat no more than four cans of tuna or no more than two tuna steaks* a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit to your tuna intake.</p><div class="ad-placement" data-count="3784" data-paragraphs-left="8"></div><p>*These figures are based on a medium-sized can of tuna with a drained weight of around 140g and a 140g cooked weight tuna steak.</p><div class="ad-placement" data-count="3912" data-paragraphs-left="7"></div><h2 id="should-i-be-concerned-about-mercury-levels-in-oily-fish-6d552192">Should I be concerned about mercury levels in oily fish?</h2><p>Sadly, nearly all fish and shellfish contain traces of mercury but it’s the larger fish that tend to contain the most. For many of us small amounts of mercury should not present a health problem but certain groups, such as pregnant and breastfeeding women, should keep their intake within recommended dietary limits.</p><div class="ad-placement" data-count="4228" data-paragraphs-left="6"></div><p>Varieties of fish with lower levels of mercury include sardines and anchovies, whereas king mackerel or king fish is best avoided.</p><div class="ad-placement" data-count="4358" data-paragraphs-left="5"></div><h2 id="what-about-sustainability-of-oily-fish-6f2c1218">What about sustainability of oily fish?</h2><p>Assessing the sustainability of fisheries is an ongoing process and subject to regular change. It is the <a href="https://www.msc.org/uk" target="_blank" rel="noopener">Marine Stewardship Council</a> (MSC) that certify seafood stocks after ascertaining that they may be fished at sustainable levels. This information is updated regularly so check that the fish you want to buy carries the familiar <a href="https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean" target="_blank" rel="noopener">blue tick logo</a> on the label.</p><div class="ad-placement" data-count="4716" data-paragraphs-left="4"></div><p>The Marine Conservation Society also has a <a href="https://www.mcsuk.org/goodfishguide/" target="_blank" rel="noopener">Good Fish Guide</a> that is an easy reference to check current sustainability levels, this information is updated annually.</p><div class="ad-placement" data-count="4878" data-paragraphs-left="3"></div><h3 id="enjoyed-this-now-read-984e3365">Enjoyed this? Now read…</h3><p><a href="/howto/how-to-eat-fish-sustainably" target="_blank" rel="noopener">How to eat fish sustainably</a><br/><a href="/health/nutrition/ingredient-focus-salmon" target="_blank" rel="noopener">Health benefits of salmon</a><br/><a href="/health/nutrition/are-sardines-healthy" target="_blank" rel="noopener">Are sardines healthy?</a><br/><a href="/health/nutrition/best-sources-omega-3" target="_blank" rel="noopener">Best sources of omega-3</a></p><div class="ad-placement" data-count="4974" data-paragraphs-left="2"></div><hr/><p><em>This article was reviewed on 20 December 2023 by Kerry Torrens.</em></p><div class="ad-placement" data-count="5037" data-paragraphs-left="1"></div><p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="noopener noreferrer">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="noopener noreferrer">Complementary &amp; Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="noopener noreferrer">urbanwellness.co.uk</a>.</em></p><div class="ad-slot hidden-print hidden-for-md hidden-for-lg"><div class="ad-slot__container"><div class="ad-slot__text body-copy-small pt-xs pb-xs chromatic-ignore">Ad</div><div id="article--inline--3" class="ad-unit"></div></div><div><script>(window.adq = window.adq || []).push((api) => api.addSlot({"key":"inline","index":"3","searchTerm":null,"fullSearchTerm":null}));</script></div></div><p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. 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w[l].push({'gtm.start': new Date().getTime(),event:'gtm.js'}); })(window,document,'script','dataLayer','GTM-K86F9FM'); </script></div></div><script id="__NEXT_DATA__" type="application/json">{"props":{"pageProps":{"page":null,"callout":null,"client":"bbcgoodfood","entity":"post","postId":"723971","published":"January 22, 2024 at 2:53 PM","slug":"oily-fish-guide","uid":"health~nutrition~oily-fish-guide","title":"What are the benefits of oily fish?","status":"published","isPrivate":false,"postType":"post","recommendedPost":{"heading":"More like this","getItemsUrl":"/api/editorial/search/recommended-items?limit=1\u0026clientId=723971\u0026search=What%20are%20the%20benefits%20of%20oily%20fish%3F\u0026postType=post\u0026category=nutrition"},"authorBioShow":false,"authors":[{"name":"Nicola Shubrook – Registered nutritionist","avatar":{"@type":"Image","@id":"/v5/.well-known/genid/4790fe6d27861358cdea","aspectRatio":1,"height":600,"width":600,"title":"nicola-shubrook-headshot","url":"https://images.immediate.co.uk/production/volatile/sites/30/2020/05/nicola-shubrook-headshot-7085a73.jpg"},"bio":null,"facebook":null,"instagram":null,"jobTitle":null,"id":null,"suffix":null,"twitter":null,"url":"/author/nicolashubrook"}],"description":"\u003cp\u003eIs oily fish healthy – and if so, what are the best types and how often should we include them in our diets? Registered nutritionist Nicola Shubrook offers advice and recipe inspiration\u003c/p\u003e","endSummary":null,"introduction":[[{"@type":"Content","@id":"/v5/.well-known/genid/78e9a0310c7930994f5d","type":"html","data":{"value":"\u003ch2 id=\"what-is-oily-fish-45dee032\"\u003eWhat is oily fish?\u003c/h2\u003e\u003cp\u003eOily fish refers to varieties that are high in poly-unsaturated fats called omega-3 fatty acids. Omega-3 fatty acids are considered essential because the body can only get them from food, we are unable to make them ourselves.\u003c/p\u003e\u003cp\u003eThere are two main omega-3 fatty acids found in oily varieties of fish:\u003c/p\u003e\u003cul\u003e\u003cli\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/1825498/#:~:text=Fish%20oils%20are%20the%20only,%3A3%20omega%2D3)\" target=\"_blank\" rel=\"noopener\"\u003eEPA (eicosapentaenoic acid)\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/1825498/#:~:text=Fish%20oils%20are%20the%20only,%3A3%20omega%2D3)\" target=\"_blank\" rel=\"noopener\"\u003eDHA (docosahexaenoic acid)\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese differ to the omega-3 fats sourced from plants, such as those from flax and chia, because the short chain fats from plants need to be converted to the by the body and this process is quite inefficient.\u003c/p\u003e\u003ch3 id=\"health-benefits-of-oily-fish-include-0b04c333\"\u003e\u003cstrong\u003eHealth benefits of oily fish include:\u003c/strong\u003e\u003c/h3\u003e\u003col\u003e\u003cli\u003eMay help protect against heart disease\u003c/li\u003e\u003cli\u003eOffers nerve protection\u003c/li\u003e\u003cli\u003eMay protect joints\u003c/li\u003e\u003cli\u003eMay help support mental health\u003c/li\u003e\u003cli\u003eMay help reduce the risk of certain cancers\u003c/li\u003e\u003cli\u003eSupports cognitive and motor development\u003c/li\u003e\u003cli\u003eMay reduce your child’s chances of developing asthma\u003c/li\u003e\u003cli\u003eMay protect your vision\u003c/li\u003e\u003cli\u003eMay reduce the risk of dementia for certain people\u003c/li\u003e\u003cli\u003eMay reduce the risk of auto-immune diseases\u003c/li\u003e\u003c/ol\u003e\u003cp\u003e\u003cstrong\u003eDiscover the health benefits of \u003ca href=\"/health/nutrition/health-benefits-apple-cider-vinegar\" target=\"_blank\" rel=\"noopener\"\u003eapple cider vinegar\u003c/a\u003e, \u003ca href=\"/health/nutrition/health-benefits-avocado\" target=\"_blank\" rel=\"noopener\"\u003eavocado\u003c/a\u003e and \u003ca href=\"/health/nutrition/top-5-health-benefits-of-sea-moss\" target=\"_blank\" rel=\"noopener\"\u003esea moss\u003c/a\u003e. Then check out some of our favourite \u003ca href=\"/recipes/collection/fish-recipes\" target=\"_blank\" rel=\"noopener\"\u003efish recipes\u003c/a\u003e including \u003ca href=\"/recipes/peppered-mackerel-fishcakes\" target=\"_blank\" rel=\"noopener\"\u003epeppered mackerel fish cakes\u003c/a\u003e and \u003ca href=\"/recipes/spicy-sardine-dip\" target=\"_blank\" rel=\"noopener\"\u003espicy sardine dip\u003c/a\u003e.\u003c/strong\u003e\u003c/p\u003e"}},{"@type":"Content","@id":"/v5/.well-known/genid/c047407dde4c0f30faa6","type":"image","data":{"url":"https://images.immediate.co.uk/production/volatile/sites/30/2020/08/4._salmon_and_broccoli_traybake-258ea2d.jpg","width":700,"height":350,"title":"Salmon broccoli traybake","alt":"Salmon broccoli traybake","aspectRatio":0.6661290322580645,"link":{"href":"/recipes/oriental-salmon-broccoli-traybake"},"caption":null,"contain":"all","sourceName":null}},{"@type":"Content","@id":"/v5/.well-known/genid/ae4263cfd71c9ab86961","type":"html","data":{"value":"\u003ch2 id=\"types-of-oily-fish-8e20c34e\"\u003eTypes of oily fish\u003c/h2\u003e\u003cp\u003eThese are some of the better known varieties:\u003c/p\u003e\u003cul\u003e\u003cli\u003eSalmon\u003c/li\u003e\u003cli\u003eMackerel\u003c/li\u003e\u003cli\u003eAnchovies\u003c/li\u003e\u003cli\u003eSardines\u003c/li\u003e\u003cli\u003eTrout\u003c/li\u003e\u003cli\u003eHerring\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIn 2018 the \u003ca href=\"https://www.gov.uk/government/publications/nutrient-analysis-of-fish\" target=\"_blank\" rel=\"noopener\"\u003eUK’s advice\u003c/a\u003e on what was deemed an oily variety of fish changed, and fresh tuna was removed as a source of omega-3 fatty acids, this is because levels of omega-3 fats in fresh tuna are now more comparable to those found in white varieties of fish. The advice regarding canned tuna has not changed, it continues to not count as an oily fish.\u003c/p\u003e\u003ch2 id=\"health-benefits-of-oily-fish-0be23eb7\"\u003eHealth benefits of oily fish\u003c/h2\u003e\u003ch3 id=\"1-may-help-protect-against-heart-disease-8f063860\"\u003e1. May help protect against heart disease\u003c/h3\u003e\u003cp\u003eOmega-3 fatty acid has been shown in numerous studies to help factors such as elevated cholesterol and high blood pressure, thereby reducing the risk of \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/#:~:text=Clinical%20evidence%20suggests%20that%20EPA,death%20and%20abnormal%20heart%20rhythms.\" target=\"_blank\" rel=\"noopener\"\u003eheart disease\u003c/a\u003e.\u003c/p\u003e\u003ch3 id=\"2-offers-nerve-protection-b5cb3bc5\"\u003e2. Offers nerve protection\u003c/h3\u003e\u003cp\u003eOmega-3 fatty acid, especially \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/10479465/#:~:text=Docosahexaenoic%20acid%20(DHA)%20is%20essential,associated%20with%20deficits%20in%20learning\" target=\"_blank\" rel=\"noopener\"\u003eDHA\u003c/a\u003e, is required for brain development and function and can offer neuroprotection against conditions such as \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/32124160/\" target=\"_blank\" rel=\"noopener\"\u003eAlzheimer's\u003c/a\u003e.\u003c/p\u003e\u003ch3 id=\"3-may-protect-joints-718bb860\"\u003e3. May protect joints\u003c/h3\u003e\u003cp\u003eOmega-3 fatty acid has an anti-inflammatory action and has been shown in several \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/17335973/#:~:text=The%20results%20suggest%20that%20omega,inflammatory%20bowel%20disease%2C%20and%20dysmenorrhea\" target=\"_blank\" rel=\"noopener\"\u003estudies\u003c/a\u003e to offer protection for joints, and may even help in the prevention of \u003ca href=\"https://ard.bmj.com/conte49.abstract\" target=\"_blank\" rel=\"noopener\"\u003erheumatoid arthritis\u003c/a\u003e.\u003c/p\u003e\u003ch3 id=\"4-may-help-support-mental-health-18c2fd4c\"\u003e4. May help support mental health\u003c/h3\u003e\u003cp\u003eOmega-3 fatty acid has often been shown to have a positive impact on mental health, including anxiety and \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/21939614/\" target=\"_blank\" rel=\"noopener\"\u003edepression\u003c/a\u003e.\u003c/p\u003e\u003ch3 id=\"5-may-help-reduce-the-risk-of-certain-cancers-eb6cdfa6\"\u003e5. May help reduce the risk of certain cancers\u003c/h3\u003e\u003cp\u003eEating oily fish appears to provide some protection against the risk of certain cancers, including \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/17493949/\" target=\"_blank\" rel=\"noopener\"\u003ecolon\u003c/a\u003e, \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418048/\" target=\"_blank\" rel=\"noopener\"\u003ebreast\u003c/a\u003e and \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/9811313/\" target=\"_blank\" rel=\"noopener\"\u003eprostate\u003c/a\u003e.\u003c/p\u003e"}},{"@type":"Content","@id":"/v5/.well-known/genid/bb3421a57d4008297ecf","type":"image","data":{"url":"https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Masala-mackerel-45c605d.jpg","width":700,"height":350,"alt":"Masala mackerel and pickled onions on two plates","aspectRatio":0.6661290322580645,"link":{"href":"/recipes/masala-mackerel","target":"_blank","rel":"noopener"},"caption":null,"contain":"all","title":null,"sourceName":null}},{"@type":"Content","@id":"/v5/.well-known/genid/1b27380b1d3091edaa55","type":"html","data":{"value":"\u003ch3 id=\"6-supports-cognitive-and-motor-development-aa598f14\"\u003e6. Supports cognitive and motor development\u003c/h3\u003e\u003cp\u003eEating oily fish, within the recommendations of dietary guidelines, during the last months of a pregnancy may have \u003ca href=\"https://www.eurekalert.org/news-releases/565630\" target=\"_blank\" rel=\"noopener\"\u003epositive effects\u003c/a\u003e on your baby’s sensory, cognitive and motor development.\u003c/p\u003e\u003ch3 id=\"7-may-reduce-your-childs-chances-of-developing-asthma-c9c1832b\"\u003e7. May reduce your child’s chances of developing asthma\u003c/h3\u003e\u003cp\u003eEarly introduction (before 43 weeks) of fish to an infant’s diet is associated with a lower risk of \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6437126/\" target=\"_blank\" rel=\"noopener\"\u003easthma\u003c/a\u003e.\u003c/p\u003e\u003ch3 id=\"8-may-protect-your-vision-884c7574\"\u003e8. May protect your vision\u003c/h3\u003e\u003cp\u003eResearchers have revealed a link between dietary DHA and a \u003ca href=\"https://iovs.arvojournals.org/article.aspx?articleid=2188773\" target=\"_blank\" rel=\"noopener\"\u003elower risk of vision loss\u003c/a\u003e in older people.\u003c/p\u003e\u003ch3 id=\"9-may-reduce-dementia-risk-for-certain-people-16c03103\"\u003e9. May reduce dementia risk for certain people\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/16275829/#:~:text=Results%3A%20Although%20consumption%20of%20lean,less%20than%20once%20per%20month\" target=\"_blank\" rel=\"noopener\"\u003eOne study\u003c/a\u003e on heart and brain health reported that the consumption of oily fish was associated with a reduced risk of dementia in those who had the \u003ca href=\"https://www.nia.nih.gov/news/study-reveals-how-apoe4-gene-may-increase-risk-dementia#:~:text=APOE4%20is%20the%20strongest%20risk,lipid%20imbalances%20in%20brain%20cells\" target=\"_blank\" rel=\"noopener\"\u003eAPOE4 gene\u003c/a\u003e. This may be because the APOE protein helps carry cholesterol and other fats in the bloodstream, recent findings suggest that problems with the brain’s ability to process fats may play a role in Alzheimer’s and related conditions, including dementia.\u003c/p\u003e\u003ch3 id=\"10-may-reduce-the-risk-of-autoimmune-diseases-5abcf5d2\"\u003e10. May reduce the risk of autoimmune diseases\u003c/h3\u003e\u003cp\u003eEating oily fish has been linked to a reduced risk of type 1 diabetes and several other \u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/25329601/\" target=\"_blank\" rel=\"noopener\"\u003eautoimmune conditions\u003c/a\u003e.\u003c/p\u003e"}},{"@type":"Content","@id":"/v5/.well-known/genid/25f852802a6af9bac8c8","type":"image","data":{"url":"https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Tinned-sardines-167912b.jpg","width":700,"height":350,"title":"What are the benefits of oily fish?","alt":"Tinned sardines","aspectRatio":0.6661290322580645,"caption":null,"contain":"all","sourceName":null}},{"@type":"Content","@id":"/v5/.well-known/genid/46e6050134cea8e53fa9","type":"html","data":{"value":"\u003ch3 id=\"how-much-oily-fish-should-we-eat-350c8cc8\"\u003eHow much oily fish should we eat?\u003c/h3\u003e\u003cp\u003eThe \u003ca href=\"https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/#:~:text=The%20following%20people%20should%20eat,have%20a%20child%20one%20day\" target=\"_blank\" rel=\"noopener\"\u003eNHS recommends\u003c/a\u003e that we include at least two portions (a portion being 140g cooked weight) of fish in our diet each week, one of which should be an oily variety.\u003c/p\u003e\u003cp\u003eFor most people, eating more than one portion of oily fish a week is fine, but there are certain groups for which this is not recommended, this is because oily fish contain low levels of pollutants, like mercury, that can build up in the body.\u003c/p\u003e\u003cp\u003eThose who should limit their oily fish ( to no more than two portions per week) intake include:\u003c/p\u003e\u003cul\u003e\u003cli\u003eGirls\u003c/li\u003e\u003cli\u003eWomen planning a pregnancy\u003c/li\u003e\u003cli\u003ePregnant and breastfeeding women\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eTry these oily fish recipes:\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/recipes/masala-mackerel\" target=\"_blank\" rel=\"noopener\"\u003eMasala mackerel\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/spiced-salmon-tomato-traybake\" target=\"_blank\" rel=\"noopener\"\u003eSpiced salmon \u0026amp; tomato traybake\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/oriental-salmon-broccoli-traybake\" target=\"_blank\" rel=\"noopener\"\u003eSoy salmon \u0026amp; broccoli traybake\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/grilled-mackerel-orange-chilli-watercress-salad\" target=\"_blank\" rel=\"noopener\"\u003eGrilled mackerel with soy, lime \u0026amp; ginger\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/courgette-anchovy-salad\" target=\"_blank\" rel=\"noopener\"\u003eCourgette \u0026amp; anchovy salad\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/grilled-harissa-sardines-fennel-potato-salad\" target=\"_blank\" rel=\"noopener\"\u003eGrilled harissa sardines with fennel \u0026amp; potato salad\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/kipper-fish-cakes-watercress-mayo\" target=\"_blank\" rel=\"noopener\"\u003eKipper fish cakes with watercress mayo\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/recipes/tangy-trout\" target=\"_blank\" rel=\"noopener\"\u003eTangy trout\u003c/a\u003e\u003c/p\u003e\u003ch2 id=\"can-you-eat-tuna-when-pregnant-a959aa1b\"\u003eCan you eat tuna when pregnant?\u003c/h2\u003e\u003cp\u003eIf you are trying for a baby or pregnant, the advice is to eat no more than four cans of tuna or no more than two tuna steaks* a week. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit to your tuna intake.\u003c/p\u003e\u003cp\u003e*These figures are based on a medium-sized can of tuna with a drained weight of around 140g and a 140g cooked weight tuna steak.\u003c/p\u003e\u003ch2 id=\"should-i-be-concerned-about-mercury-levels-in-oily-fish-6d552192\"\u003eShould I be concerned about mercury levels in oily fish?\u003c/h2\u003e\u003cp\u003eSadly, nearly all fish and shellfish contain traces of mercury but it’s the larger fish that tend to contain the most. For many of us small amounts of mercury should not present a health problem but certain groups, such as pregnant and breastfeeding women, should keep their intake within recommended dietary limits.\u003c/p\u003e\u003cp\u003eVarieties of fish with lower levels of mercury include sardines and anchovies, whereas king mackerel or king fish is best avoided.\u003c/p\u003e\u003ch2 id=\"what-about-sustainability-of-oily-fish-6f2c1218\"\u003eWhat about sustainability of oily fish?\u003c/h2\u003e\u003cp\u003eAssessing the sustainability of fisheries is an ongoing process and subject to regular change. It is the \u003ca href=\"https://www.msc.org/uk\" target=\"_blank\" rel=\"noopener\"\u003eMarine Stewardship Council\u003c/a\u003e (MSC) that certify seafood stocks after ascertaining that they may be fished at sustainable levels. This information is updated regularly so check that the fish you want to buy carries the familiar \u003ca href=\"https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean\" target=\"_blank\" rel=\"noopener\"\u003eblue tick logo\u003c/a\u003e on the label.\u003c/p\u003e\u003cp\u003eThe Marine Conservation Society also has a \u003ca href=\"https://www.mcsuk.org/goodfishguide/\" target=\"_blank\" rel=\"noopener\"\u003eGood Fish Guide\u003c/a\u003e that is an easy reference to check current sustainability levels, this information is updated annually.\u003c/p\u003e\u003ch3 id=\"enjoyed-this-now-read-984e3365\"\u003eEnjoyed this? Now read…\u003c/h3\u003e\u003cp\u003e\u003ca href=\"/howto/how-to-eat-fish-sustainably\" target=\"_blank\" rel=\"noopener\"\u003eHow to eat fish sustainably\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/ingredient-focus-salmon\" target=\"_blank\" rel=\"noopener\"\u003eHealth benefits of salmon\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/are-sardines-healthy\" target=\"_blank\" rel=\"noopener\"\u003eAre sardines healthy?\u003c/a\u003e\u003cbr\u003e\u003ca href=\"/health/nutrition/best-sources-omega-3\" target=\"_blank\" rel=\"noopener\"\u003eBest sources of omega-3\u003c/a\u003e\u003c/p\u003e\u003chr\u003e\u003cp\u003e\u003cem\u003eThis article was reviewed on 20 December 2023 by Kerry Torrens.\u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003cem\u003eNicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the \u003ca href=\"https://bant.org.uk/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eBritish Association for Nutrition and Lifestyle Medicine\u003c/a\u003e (BANT) and the \u003ca href=\"https://www.cnhc.org.uk/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eComplementary \u0026amp; Natural Healthcare Council\u003c/a\u003e (CNHC). Find out more at \u003ca href=\"https://urbanwellness.co.uk/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eurbanwellness.co.uk\u003c/a\u003e.\u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003cem\u003eAll health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website \u003ca href=\"https://www.immediate.co.uk/terms-and-conditions\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eterms and conditions\u003c/a\u003e for more information.\u003c/em\u003e\u003c/p\u003e"}}]],"promo":{"label":"Get inspired with a Good Food subscription trial today","url":"https://www.bbcgoodfood.com/subscribe-to-goodfood","type":"promotional-link"},"userRatings":{"total":0,"isHalfStar":false},"isSaveable":false,"sponsor":null,"relatedItems":null,"plantOverview":null,"openWebSettings":null,"breadcrumbs":[{"label":"Home","url":"https://www.bbcgoodfood.com:443"},{"label":"Health","url":"https://www.bbcgoodfood.com/health"},{"label":"Nutrition","url":"https://www.bbcgoodfood.com/health/nutrition"},{"label":"What are the benefits of oily fish?"}],"seoMetadata":{"title":"What are the benefits of oily fish?","description":"Is oily fish healthy – and if so, what are the best types and how often should we include them in our diets? 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