Oily fish (such as salmon, mackerel, trout, sardines, and herring) are known to have various health benefits. Rich in omega-3 fatty acids, protein, vitamins, and minerals, studies have shown that eating oily fish has protective effects against colorectal cancer[1], and that increased consumption increases these benefits. It has also been found to be protective against breast cancer[2].
Oily fish–particularly the omega-3 fatty acids they contain, have a wide range of health benefits outside specific cancer risk reduction. They have been associated with:
- Improved heart health broadly and reduce the risk of heart attack and stroke[3][4]
- Lowered risk of macular degeneration[5]
- Reduced symptoms of metabolic syndrome (a cancer risk factor)[6]
- Reduced depression and anxiety symptoms[7]
- Reduced systemic inflammation (a known cancer risk)[8]
- Lowered risk of Alzheimer’s[9]
- Improved arthritis symptoms and skin health[10]
Omega-3s can also be found in other dietary sources, but usually in much lower concentration or in a different chemical composition. Though avocados, flaxseed, and walnuts contain significant amounts of omega-3s, they’re not the same type as you find in oily fish, and conversion in the body is very inefficient[11]. Oily fish truly is the gold standard for obtaining the broad health benefits omega-3s offer.
Not a fan of oily fish? Omega-3s are present (albeit in smaller amounts) in several less “fishy” varieties of seafood, including halibut, tuna, cod, shrimp, and oysters. Fish oil supplements are also an option, but may not offer as many benefits as eating oily fish directly.[12]
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