Fatty fish like salmon, mackerel, and sardines are health superstars, rich in omega-3 fatty acids, protein, and vitamins, according to a 2024 American Heart Association report. A 100-gram serving of salmon provides 2.3 grams of omega-3s, 25 grams of protein, and 90% of the daily vitamin D requirement, supporting heart, brain, and bone health, per USDA data.
Omega-3s reduce heart disease risk by 15%, as shown in a 2023 JAMA study of 40,000 adults. They also lower inflammation, easing arthritis pain in 20% of patients, according to a 2021 Arthritis Research study. Weekly consumption of two 150-gram servings can cut stroke risk by 10%, benefiting around 800 million people globally at risk of stroke, per WHO 2024.
In India, coastal diets often include hilsa, though overfishing has limited supply, according to a 2022 ICAR report. The DHA in fish boosts cognitive function and may delay dementia onset by two years, per a 2020 Neurology study.
However, challenges remain. Mercury contamination is a concern, with 30% of mackerel samples exceeding safe levels, per FDA 2023. High prices, averaging $10 per kg in urban markets — also limit accessibility. Environmentally, overfishing depletes 35% of global fish stocks, according to FAO 2024.
Aquaculture now supplies 50% of the world’s fish, easing pressure on wild populations. Culturally, fish is a staple in Nordic and Japanese diets, yet social media data suggests 60% of low-income families find it unaffordable. Rural areas face even greater challenges, with 25% of Africa’s population lacking access to fresh fish, per FAO 2023.
Grilling or baking fish helps preserve nutrients, making it a heart-healthy choice that can benefit diets across the globe.
