Fish — especially oily varieties like mackerel, sardine and seer — is one of the richest natural sources of long-chain omega-3 fatty acids (EPA and DHA), nutrients the body cannot efficiently make on its own.
Heart and brain
Omega-3s are associated with healthier blood pressure, lower triglycerides and reduced inflammation, all of which support cardiovascular health.
DHA is a major structural fat in the brain and retina, which is why omega-3 intake is linked to brain function and healthy vision across all ages.
Lean, complete protein
Beyond omega-3, fish provides high-quality, easily digestible protein along with vitamin D, iodine and selenium — making it one of the most nutrient-dense foods on the plate.