Fish benefits for Skin, Hair and Health

Fish is a nutrient-dense food that can provide many benefits to your skin. One of the primary nutrients found in fish that can benefit skin health is omega-3 fatty acids. Omega-3s are essential fatty acids that our bodies cannot produce on their own, and they are critical for maintaining healthy skin.

Omega-3s have anti-inflammatory properties that can help reduce skin redness, irritation, and acne. They can also help protect the skin from harmful UV rays and improve its overall texture and hydration. Studies have shown that people who consume more omega-3s have a lower risk of developing skin cancer and other skin disorders.

In addition to omega-3s, fish is also a good source of vitamin E. Vitamin E is a powerful antioxidant that can protect the skin from free radicals that cause premature ageing. It can also help improve skin elasticity and reduce the appearance of fine lines and wrinkles.

Fish also contains zinc, a mineral that is essential for skin health. Zinc can help regulate oil production in the skin, reducing the likelihood of clogged pores and acne. It can also help promote wound healing, making it a useful nutrient for those with skin conditions like eczema or psoriasis.

10 Fish benefits for your skin and health

Increases metabolism and helps with weight loss

This might be the most known benefit. As fish is lean meat, it is a major source of protein compared to red meats. When you consume lean foods, your body can process them easier and faster and thus the result is a faster metabolism. Fatty acids from fish are also known to reduce levels of cortisol in your body. Cortisol is the hormone which is responsible for increased cravings for sweet or salty foods.  

Contains key nutrients for a strong body

Let us outline the important vitamins and minerals present in fish, and how each of these benefits the body: 

  • Calcium found in fish is used to support proper cellular functioning & is ideal for those who do not have much dairy in their diet.  
  • Magnesium works in conjunction with calcium by maintaining healthy bones. Magnesium also aids in proper muscle functioning, maintaining the health of your heart.  
  • Vitamin D helps your body to absorb more dietary calcium which helps to build stronger bones.  

Keeps your hair and skin glowing

 As fish is known to have natural anti-inflammatory properties, it aids in healing issues connected to skin and hair. This is because the anti-inflammatory properties of fatty fish can help inhibit inflammatory molecules.  It is also worth noting that fatty acids help nourish and condition dry, flaky scalps from within. This benefit in turn contributes to fighting daily hair loss and boosts hair growth. 

Prevents autoimmune diseases

Studies have shown eating fatty fish such as salmon can be used as a preventive measure for autoimmune diseases such as Type 1 Diabetes. Other autoimmune diseases that can be avoided by incorporating fish into your diet include rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, and multiple sclerosis. 

Improves eye health and vision

Omega-3 fatty acids can contribute to healthier eyes in the following ways:  

  • Supports vision development in infants, this is passed on from breast milk from mothers.  
  • Helps soothe dry eyes due to anti-inflammatory properties that react with your eyelid.  
  • Helps to slow the progression of age-related degeneration and lowers the risk of glaucoma.  

Counteracts symptoms of depression

According to the World Health Organization, approximately 280 million people suffer from depression worldwide.  Those who suffer from mental illness tend to have low levels of omega fatty acids seen from blood tests. Oily fish as mentioned contains high concentrations of omega fatty acids which work to counteract symptoms of depression. 

Aids your body in recovering quicker after exercise

The prominent levels of protein present in fish aid in helping your muscles recover after rigorous exercise.  Many athletes follow a diet which is high in fish intake to reap these benefits. The perfect excuse to treat yourself to fresh salmon after a workout.  

Reduces your risk of cancer

According to the Australian cancer council, consuming oily fish can protect against certain bowel cancers.  Studies have shown Omega-3 fatty acids also seem to restrict tumour cell growth. 

Reduces your risk for heart disease and strokes 

Strokes and heart disease are the two most common causes of premature death in the world.  Omega-3 fatty acids in fish may benefit heart health by contributing towards:  

  • Lowering blood pressure.
  • Reducing blood clotting. 
  • Decreasing the risk of strokes and heart failure.

Reduces the risk of Alzheimer’s and keeps your memory sharp

Unfortunately, as we age our neurological health often declines.  Eating oily fish can assist with maintaining a healthy mind. Studies have shown that eating these types of fish can also work as a preventive measure in reducing Alzheimer’s.  Other general benefits linked to oily fish include improved moods and keeping your memory sharp. 


Fish is a great source of nutrients that can provide numerous benefits for your skin. Its omega-3 fatty acids can help reduce inflammation, protect from sun damage, and improve skin texture and hydration. Vitamin E and zinc in fish can also help protect against premature ageing, regulate oil production, and promote wound healing. Adding fish to your diet can be a simple and effective way to improve your skin's health and appearance. However, it is essential to balance fish consumption with other food sources to ensure a well-rounded diet and avoid potential environmental pollutants such as mercury