Eating fish regularly reduces the risk of cardiovascular disease, chronic inflammation and depression due to its Omega-3 fatty acids and high-quality protein content.

Consuming fish two to three times a week improves heart, joint, thyroid and overall mental health.

FACT:

Regular fish consumption is associated with a lower risk of coronary heart disease and cardiovascular mortality, likely due to omega-3 fatty acids that help reduce inflammation. Higher intake has also been linked to a modest reduction in depression risk. However, some fish are high in purines and may trigger gout flares, so people with gout or elevated uric acid should limit high-purine varieties and seek medical advice.

In a viral reel posted by dietician Bhawesh Gupta, who has over 7.12 lakh followers on Instagram, the creator addresses the nutritional value of fish and why it is often overlooked as a protein source.

In the reel, he explains that many people ignore fish when choosing protein. “When it comes to protein source, we all ignore fish,” he says. He adds that in just 100 grams of fish, one can get approximately 18–24 grams of high-quality protein, usually under 200 calories.

He further highlights that fatty fish are rich in Omega-3 fatty acids, which he says “improves your heart health, joint health and mental health.” According to him, research shows that people who regularly consume fish have lower rates of cardiovascular diseases, chronic inflammation and depressive symptoms.

The dietician also points out that fish contains important micronutrients. It is a source of iodine and selenium, which are essential for thyroid function, and also provides natural Vitamin D. Based on these benefits, he recommends including fish in the diet two to three times a week.

However, he cautions, “Those who have gout or high uric acid problems should not consume fish regularly because fish is also a high-purine food.”

The reel has gained over 4.3 lakh views, 16,500 likes, and 3,577 shares, sparking conversations about whether fish consumption truly delivers the claimed health benefits.

Can fish lower heart disease risk?

A 2002 study published in JAMA analysing data from 84,688 women in the Nurses’ Health Study found that higher fish consumption was associated with a significantly lower risk of coronary heart disease over 16 years. Women who ate fish five or more times per week had a 34% lower CHD risk compared with those who rarely consumed fish, with stronger protection observed for fatal heart disease.

Similarly, a 2023 prospective cohort study in Greece found that adults consuming more than two servings of seafood per week had a 27% lower 10-year cardiovascular risk and substantially lower CVD mortality. Higher intake of small, omega-3-rich fish showed even greater benefits.

Does fish consumption lower chronic inflammation?

A 2022 review in Marine Drugs found that fish-derived omega-3 fatty acids and other lipid bioactives are linked to lower inflammatory markers such as CRP, IL-6 and TNF-α. The authors stated that these compounds “possess a vast range of beneficial effects… especially against inflammation and cardiovascular disorders.”

However, the review also noted that cooking methods can affect the bioactivity of these lipids.

Does fish lower depression risk?

A 2025 meta-analysis of 35 observational studies found that higher fish consumption was associated with a lower risk of depression, with stronger effects seen at intakes ≥68.4 g/day. The authors concluded that fish consumption may be a “modifiable factor for depression prevention.”

However, other reviews note that “Several epidemiological studies reported a significant inverse correlation between intake of oily fish and depression or bipolar disorders. Studies conducted specifically on the association between omega-3 intake and depression reported contrasting results, suggesting that the preventive role of omega-3 PUFA may depend also on other factors, such as overall diet quality and the social environment.”

Should people with gout or high uric acid problems avoid fish?

A 2022 review found that many fish and seafood contain purines that may raise uric acid and trigger gout flares, particularly anchovies, sardines and mackerel. However, lower-purine fish such as cod and haddock contain significantly less purine.

The Mayo Clinic also advises people with gout to be cautious about high-purine foods, including certain types of seafood. According to its dietary guidance, “Foods to limit when you have gout include: Most seafood.”

The guidance explains that purine content varies across different seafood types. “Some types of seafood are higher in purines than are other types. These include anchovies, shellfish, sardines and codfish.”

However, the clinic does not recommend complete avoidance. It adds, “But because seafood is healthy, even people with gout can include small amounts of fish in their diets.”

Always consult the doctor in such cases.

Also read: Can fish oil reduce heart complications in dialysis patients?