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Is fish healthy? Everything you need to know

Fish is considered a true superfood - but how healthy is it really? In this guide, you will find out why fish is considered an essential part of a balanced diet, what you should look out for and how you can optimally integrate fish into your diet.

Is fish healthy? Everything you need to know

Why is fish considered healthy?

Fish contains important nutrients that can contribute to a balanced diet: high-quality protein, omega-3 fatty acids, vitamin D and iodine. Fatty sea fish such as salmon, herring and mackerel contain particularly high levels of omega-3. Studies show that these polyunsaturated fatty acids have an anti-inflammatory effect, reduce the risk of cardiovascular disease and strengthen the immune system.

What nutrients does fish provide?

Omega-3 (EPA, DHA): brain function, anti-inflammatory, heart health
Protein: muscle growth, cell regeneration
Vitamin D: bone strengthening, immune defense
Iodine: thyroid function, metabolism

Daily requirement of omega-3: The German Nutrition Society (DGE) recommends at least 250 mg of EPA/DHA per day—one serving of salmon easily covers this requirement.

Health benefits: Heart, brain, bones

Heart: Omega-3 fatty acids thin the blood, lower blood pressure, and can reduce the risk of heart attack and stroke.
Brain: DHA (docosahexaenoic acid) supports the formation of nerve cells. Some studies suggest that high fish consumption is associated with a lower risk of Alzheimer's disease and depression.
Bones & regeneration: Fish contains lots of vitamin D and protein – ideal for strong bones and rapid regeneration. Salmon and other fish act as natural anti-inflammatories.

Risks and myths: mercury & co.

Heavy metals such as mercury, lead and cadmium can accumulate in fatty tissue and the liver of fish.

Where do the pollutants come from?

Industrial waste water & power plants
Agricultural residues
Improper disposal of waste

Why are heavy metals in fish problematic?

In higher quantities, heavy metals can damage nerves, kidneys and the immune system - and are sometimes suspected of having a carcinogenic effect.

Solution: Fish from sustainable farming and land-based aquaculture (LBA)

Clean water (e.g. reverse osmosis)
Controlled, low-pollutant feed
Benefits for sustainability and food safety

Tip: Look out for organic or MSC/ASC certification - they stand for low-pollutant farming, good water quality and independent controls.

Fish in yoiur diet: recommendations & benefits

Fish provides valuable omega-3 fatty acids, vitamins and easily digestible protein. But how often should you eat it, which varieties are healthy and what does this mean for flexitarians, children or pregnant women? Here you can find out why fish is a nutrient-rich, gut-friendly choice and which types are particularly recommended.

Fish vs. meat: a comparison

Criteria	Fish	Meat (especially red)
Omega-3 fatty acids	High (especially ocean fish)	Hardly any
Saturated fatty acids	Low	High (especially beef, park)
Processing	Usually unprocessed	Often highly processed
Gut tolerance	Easy to digest	Heavy (sausage, red meat)

How often should you eat fish?

The WHO and DGE recommend:

1-2 fish meals per week, including at least one meal of oily sea fish
Less red meat & highly processed meat products

This ensures your supply of omega-3, vitamin D and protein.

What does this mean for flexitarians?

If you only occasionally consume animal products, fish can be an excellent source of nutrients that you would otherwise lack - without the disadvantages of processed meat.

Top 5 healthy fish species

1st place: Salmon - lots of omega-3, vitamin D, easy to prepare

2nd place: Herring - regional, rich in EPA/DHA

3rd place: Mackerel - intense flavor, high fat content

4th place: Sardines - small fish, few heavy metals

5th place: Trout - lean, ideal for light meals

Fish for children & pregnant women

Children

Fish is a valuable source of protein and omega-3 for children. Ideal: 1-2 child-friendly portions per week (e.g. salmon, trout, cod).

Pregnant women

According to the European Food Safety Authority (EFSA), certain omega-3 fatty acids from fish - especially DHA - contribute to normal brain development in fetuses and breastfed babies. But: Avoid raw products and large predatory fish with a possible mercury content.

Gut-friendly food: why fish also scores here

Easy to digest: Gentle on your digestive tract
Anti-inflammatory: Omega-3 reduces inflammation in the intestine
Perfect combination: With high-fiber side dishes, you have an all-round gut-friendly meal

FAQ: Commonly asked questions about fish

Is fatty fish unhealthy?

No. The fats in oily fish consist largely of healthy omega-3 fatty acids, which reduce inflammation and protect the heart and brain.

How do I recognize healthy fish?

Pay attention to:

Origin & fishing method
Certificates (MSC, ASC, EU organic seal and Naturland organic)
Freshness (smell, eyes, skin)

Is fish healthier than meat?

In many cases, fish offers health benefits over red and processed meat - especially in terms of fatty acid profile, intestinal tolerance and degree of processing.

How much omega-3 do I need every day?

About 250-500 mg EPA/DHA per day - this corresponds to 1-2 portions of oily fish per week.

Can I also eat fish in a vegetarian-flexible diet?

Yes - many flexitarians integrate fish as their only animal source to prevent deficiency symptoms.

What is healthier: salmon or chicken?

Salmon provides more omega-3 and vitamin D, while chicken contains slightly fewer calories. Both are good sources of protein - but when it comes to heart health, fish comes out on top.

What are healthy fish dishes for every day?

Light, varied dishes such as steamed or grilled fish with vegetables, a colorful salad with tuna or salmon, a Mediterranean fish soup or a simple oven fillet with herbs and lemon are perfect for every day. Quick to prepare, full of nutrients and really tasty!

Tip: Combine fish dishes with high-fiber side dishes for optimal digestion and nutrient absorption.