Why 90% of Americans Need to Eat More Fish—And Which Ones to Choose
Fish can boost heart health, lead to strong bones, reduce inflammation, and more.
Trust me when I say cooking fish is the easiest job in the kitchen. You can sear it, throw it in the oven, toss it on the grill, or cook it in the air fryer. I always keep a bag of frozen shrimp on hand, as well as a few cans of tuna. However, I recognize that not everyone likes seafood. In fact, most people (I’m talking 90 percent of Americans) don’t eat enough fish, per the 2020-2025 Dietary Guidelines for Americans. Here’s why you should start incorporating more fish into your diet stat—plus, which ones to choose, and maybe avoid.
RELATED: Eating Chicken Could “Significantly” Raise Your Risk of Death—If You Have It This Often.
A majority of Americans don’t eat the weekly recommended amount of seafood.
The 2020-2025 Dietary Guidelines for Americans recommends that adults consume eight to 10 ounces of seafood per week, depending on their calorie intake. (These recommendations can differ for those who are pregnant or lactating, so be sure to consult your doctor.)
However, statistics show that 90 percent of American diets don’t meet these recommendations.
A pilot study published in the Journal of Nutrition Education and Behavior issued a survey to find out why this is. Those who finished phase one of the survey had the choice of either a $50 gift card redeemable at a local seafood shop or a $5 Visa gift card. Upon completion of phase two, they earned a $5 Visa gift card.
The survey included questions about seafood concerning:
- Cost
- Health benefits
- Access
- Sustainability
- Mercury perceptions
- Purchasing habits
Of those who opted for the seafood market gift certificate, 76.12 percent said they felt encouraged to eat more fish.
On the flip side, some said they didn’t feel motivated to add more seafood to their diet; 52.38 percent argued they already eat enough. An aversion to the taste, texture, and smell of fish was also to blame. Additionally, cost played a major factor.
Finally, respondents said they would feel more inclined to eat seafood if they had access to educational and promotional materials:
- 13.82 percent said seafood recipes would help
- 14.82 percent said they would cook more seafood if they had coupons to make it less expensive
- 8.04 percent said information about buying seasonal seafood would serve as motivation
Six major perks of eating fish:
Seafood is packed with nutritional benefits, the biggest being an excellent source of Omega-3 fatty acids.
“Omega-3s support blood vessel and heart health by lowering blood levels of triglycerides and decreasing the plaque that forms in blood vessels and contributes to cardiovascular disease,” Ashli Greenwald, RD, a dietitian at Johns Hopkins Clinical Nutrition, said in a health blog published by the medical center.
Salmon, blue mackerel, canned sardines, blue-eye trevalla, and canned tuna (some versions) are all known to contain high amounts of Omega-3s.
Omega-3s have also been found to “decrease overall inflammation in the body, reduce the risk of cognitive decline in older adults and prevent age-related macular degeneration,” according to Johns Hopkins Medicine. You may also notice improvements in your skin, hair, and nails.
Healthy fish also is:
- Packed with protein for supporting healthy muscles, organs, and blood vessels
- A good source of vitamin D, which helps manage calcium levels
- A good source of B vitamins, including B12, which nurtures blood cells and protects nerves
- A good source of iron “to support blood health and chemical reactions in the body as well as transport oxygen”
- A good source of phosphorus to “support strong bones and teeth and derive energy from food”
How much fish should you eat per week?
The Heart Foundation recommends eating fish two to three times per week; a single serving can look like 150 grams of fresh fish or 100 grams of tinned fish in oil/spring water. Their top suggestions for seafood include:
- Whiting
- Trout
- Basa
- Prawns
- Oysters
- Scallops
- Calamari
- Crab
- Mussels
Nutritional values (i.e., levels of cholesterol, protein, and fat) vary among types of fish, so don’t forget to reference those when finalizing your grocery list to ensure you’re staying within your own dietary recommendations.
Low-mercury fish:
Mercury poisoning is a common concern; however, certain fish are naturally low in mercury. (It’s hard to say how much fish you would have to eat to get mercury poisoning, as it depends on variables like the type and amount of fish, your bodyweight, and sensitivity.)
Below is a comprehensive list of low-mercury fish via the U.S. Food & Drug Administration (FDA).
- Anchovies
- Atlantic mackerel
- Black sea bass
- Catfish
- Clams
- Cod
- Crab
- Crawfish
- Flounder
- Haddock
- Hake
- Herring
- Lobster (spiny and American)
- Oysters
- Pacific chub mackerel
- Perch
- Pollock
- Salmon
- Sardines
- Scallops
- Shad
- Shrimp
- Sole
- Squid
- Tilapia
- Trout (freshwater)
- Tuna (light, canned)
- Whitefish
Helpful tip: Swordfish, king mackerel, orange roughy, big-eye tuna, shark, and tilefish contain the highest amounts of mercury.
