The Benefits of Bluefish

Are you aware of the health benefits of bluefish? Continue reading to find out more about this wonderfully healthy type of fish and the varieties that are out there.
The Benefits of Bluefish

Last update: 26 May, 2022

The benefits of bluefish are little known by the general public. However, you should know that consuming bluefish is a very healthy contribution to your diet. In fact, you should eat a portion of it at least 2 or 3 times a week!

Today, we’d like to tell you all about it.

The health benefits of bluefish

This type of fish is highly nutritious because of its high biological value proteins and amino acids. These organic molecules help maintain your tissues and organs in optimal condition. Also, the omega-3 fatty acids present in this kind of fish content counteract “bad” cholesterol and can even help lower your blood pressure.

Fish usually contains minerals such as calcium, potassium, iodine, phosphorus, magnesium, and zinc. It also has vitamins A, B6, B12, D, and E. We categorize fish according to its fat content, as some are lean or fatty, as well as by its color – blue or white. The recommended weekly intake should have a little bit of all types, if possible.

A bluefish cut in half.
Bluefish has a higher percentage of polyunsaturated fat than whitefish, including essential fatty acids.

Unlike white fish, blue has between 8 and 15% of mainly polyunsaturated fat. Overall, this high percentage of fat makes this type of fish more satiating than its white counterpart.

Why are these species called “blue”? Well, it’s simply because of the color of their skin!

Let’s discover the different varieties and benefits of bluefish so you know how to include it in your weekly menu.

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Bluefish Varieties and Their Health Benefits

There’s much talk today about whitefish and bluefish, but do you know which family your favorite fish belongs to?

Let’s look at the nutritional values ​​of the most popular bluefish:

  • Tuna provides 200 calories per 3.5 ounces portion. Also, it has high biological value proteins, minerals, and vitamins.
  • A 7-ounce serving of sardines nearly covers the total recommended daily dose of omega-3 fatty acids. Also, it’s rich in vitamins D and those in group B.
  • Seven ounces of mackerel can contribute about 40% of your recommended daily intake of phosphorus. This type of fish also provides more than the daily dose of vitamin B12 and D that your body needs.
  • As for Anguilla, a mere 7-ounce serving covers your daily needs of vitamin A and D, as well as 40% of the recommended dose of omega-3 fatty acids.
  • Salmon stands out for its phosphorus contribution to your body (about 50% of the recommended daily dose) and also for its selenium, iodine, potassium, vitamins B6, B12, D and E, thiamine and niacin.
  • Swordfish has 0.01 ounces of potassium in a 3.5-ounce serving. It also contains many other nutrients.
  • Boquerón stands out for its water-soluble vitamin content, especially of the group B (riboflavin, B6, B12, and niacin).
  • A 7-ounce serving of Palometa provides six times the recommended daily ration of vitamin B12. It’s also rich in niacin and vitamin B6.
  • Herring provides good contributions of iodine, potassium, selenium and iodine, vitamin D and B12, and niacin.

It’s important to know that some of the above species may have high mercury content, according to the United States Environmental Protection Agency. Generally, the larger the fish, the more likely it contains mercury. That said, sticking to the smaller fish can help ensure you enjoy the health benefits without mercury.

Eight health benefits of bluefish

1. They aid in fetus development.

A pregnant woman standing by a window.
Omega-3 fatty acids contribute to the good development of a baby.

Recently, the FDA (Food and Drug Administration) suggested that pregnant women and infants should incorporate more fish into their diets. This is because it contains proteins of high biological value and essential fatty acids that help contribute to the overall physical development of a baby.

2. Bluefish are high in Calcium.

We know that calcium is essential for the formation and maintenance of bones.

For this reason, we recommend that you eat fish such as sardines and anchovies. When eaten with bones, you ingest the type of calcium that helps maintain your bone and muscle tissue in good shape.

3. They’re rich in iodine.

If you have an iodine deficit, then include bluefish in your diet. All varieties are rich in this mineral and can help you reverse an iodine deficiency.

Salmon and tuna contain the most iodine.

4. Bluefish can help prevent degenerative diseases.

The antioxidant action of vitamins A and E present in bluefish may be interesting because they protect you against cardiovascular, degenerative diseases (such as Alzheimer’s), and even cancer.

5. Proper arterial function: one of the best health benefits of bluefish.

A blood pressure gauge.
The vitamins in bluefish help control blood pressure and improve cardiovascular health.

An analysis of 16 studies carried out in 2012 concluded that consuming between 0.015 and 0.15 ounces of omega-3 fatty acids would significantly improve your arterial function and cardiovascular health at a general level.

6. They promote prompt wound healing.

Various studies concluded that an adequate intake of proteins of high biological value and vitamins are essential for a proper healing response against wounds.

7. They’re low in calories.

Depending on the kind of fish, each 3.5-ounce serving may have about 200 calories or less. This is minimal when compared to beef or pork.

Despite these benefits, people with gout should moderate their intake of bluefish, as it may contain large amounts of  purines.

8. Bluefish promote the regeneration of DNA.

Bluefish are rich in B vitamins. These vitamins are essential for the process of DNA regeneration and they also help you process food and convert it into energy.

As you can see, the benefits of bluefish are many and varied.

Include them in your daily diet. However, always take into consideration that some varieties, such as swordfish, could contain high levels of mercury. Check with your doctor if you have questions about it.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Landi F., Calvani R., Tosato M., Martone AM., et al., Protein intake and muscle health in old age: from biological plausibility to clinical evidence. Nutrients, 2016.
  • Cano A., Chedraui P., Goulis DG., Lopes P., et al., Calcium in the prevention of postmenopausal osteoporosis: EMAS clinical guide. Maturitas, 2018. 107: 7-12.
  • Lloret A., Esteve D., Monllor P., Cervera Ferri A., et al., The effectiveness of vitamina E treatment in Alzheimer’s disease. Int J Mol Sci, 2019. 20 (4): 879.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.