Why Is Fish Good for You? Top Reasons to Eat More Fish on Keto

Fatty fish is packed with nutrients and omega-3 fatty acids to fuel your cells! From smoked salmon to crisp-skinned mackerel, flaky tuna, and flavorful little anchovies, most of us can agree fish is delicious as well as nutritious. Let’s discuss the reasons why fish is good for you and how to add more to your ketogenic diet.

Why Is Fish Good for You?

As you’ll see below, fish is beneficial to many parts of the body and studies suggest fish has a positive and preventative effect on many health conditions. Many of these benefits seem to be related to the high levels of healthy dietary fats and vitamin D found in fish, though fish contain other nutrients as well, such as B vitamins, selenium, and iodine.

1. Brain Health

Observational studies reveal those who consume more fish have slower rates of mental decline. Those who eat fish weekly also have more gray matter in the parts of the brain that regulate memory and emotions. Grey matter refers to major functional brain tissue. ^{[1] [2]}

2. Depression

Depression is a mental condition involving low mood, overarching sadness, reduced energy, and a loss of interest in life and activities that used to be enjoyable.

Studies show people who frequently eat fish are less likely to experience depression. Mounting controlled trials show omega-3 fatty acids can improve depression and drastically increase the effectiveness of antidepressant medications, and fish are a major source of omega-3. ^{[3] [4]}

The omega-3 fatty acids in fish might help other mental conditions as well, such as bipolar disorder. ^[5]

3. Reduced Risk of Heart Attack and Stroke

Studies show that people who regularly eat heart-healthy fish have a reduced risk of strokes, heart attacks, and heart disease fatality. ^{[6] [7]}

One impressively large study of 40,000 men in the United States concluded that those who frequently consumed one or more servings of fish weekly had a 15% lower risk of cardiovascular disease. Fatty fish like mackerel are especially beneficial because they’re loaded with omega-3s! ^[8]

4. Dietary Source of Vitamin D

A shocking 41.6% of the United States population is low or deficient in the fat-soluble vitamin D. ^[9]

Vitamin D acts like a steroid hormone in your body that facilitates normal immune system functioning. Low levels of vitamin D have been tied to various respiratory diseases and viral illnesses.

Fish and fish products like cod liver oil are some of the best dietary sources of vitamin D, with tasty fish like herring and salmon in the lead. Smoked salmon, anyone? ^[10]

If you don’t eat fatty fish regularly or get much sunshine, you might consider taking a vitamin D supplement.

5. Protecting Vision and Preventing Degeneration

Evidence suggests fish and omega-3 fatty acids could protect against age-related macular degeneration (AMD)—a leading cause of blindness and vision loss that predominantly affects older adults. ^[11]

For example, one study showed regular fish intake was associated with a 42% reduced risk of AMD in women. ^[12]

The lower risk of autoimmune disease could be due to the omega-3 fatty acids and vitamin D found in fish and fish oils.