Which Fish is Good for the Immune System?

January 6, 2026 •

4 min read

According to the American Heart Association, it is recommended to eat two servings of fish per week, with one being an oily fish, to gain valuable nutrients that support the immune system. Certain types of fatty fish are particularly beneficial for bolstering your body's defenses due to their rich content of omega-3s, vitamin D, and selenium.

Quick Summary

Several fish species, particularly fatty ones like salmon and sardines, are excellent for immune support. They are packed with omega-3 fatty acids, vitamin D, and essential minerals such as selenium and zinc, all critical for a robust immune response and reducing inflammation.

Key Points

Fatty Fish is Best: Fatty fish like salmon, sardines, and mackerel are the most beneficial for the immune system due to their high concentration of omega-3s and vitamin D.
Omega-3s Reduce Inflammation: The omega-3 fatty acids EPA and DHA found in fish help reduce chronic inflammation, supporting proper immune function.
Vitamin D is Crucial: Fatty fish is one of the few natural food sources of vitamin D, which is essential for regulating the body's immune response and preventing infection.
Essential Trace Minerals: Fish and shellfish provide vital trace minerals like selenium and zinc, which function as antioxidants and support immune cell growth.
Variety and Moderation: Incorporate a variety of fish into your diet, aiming for two servings per week, while being mindful of mercury content in larger fish like tuna.
Sustainable Choices: For maximum benefit, choose sustainably sourced options like smaller fish (sardines, herring) and farmed varieties with ethical certifications.

The Core Nutrients in Fish for Immune Support

Fish is a powerhouse of nutrients that play a pivotal role in maintaining a healthy and robust immune system. While all seafood offers benefits, certain species are exceptionally rich in the specific vitamins, minerals, and fatty acids needed to strengthen the body's defenses. The key components include omega-3 fatty acids, vitamin D, vitamin A, B vitamins, and trace minerals like selenium and zinc.

Omega-3 Fatty Acids: Anti-inflammatory Powerhouses

Omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are renowned for their potent anti-inflammatory properties. Chronic inflammation can suppress immune function and increase susceptibility to illness. By helping to resolve inflammation, these fatty acids allow the immune system to function more effectively. The human body cannot produce these essential fats in sufficient quantities, making dietary intake from sources like fatty fish crucial. Research has shown that omega-3 supplementation can have a positive effect on immune function, particularly in managing inflammatory responses.

Vitamin D: The Immune Modulator

Vitamin D plays a critical role in immune function by helping to regulate the body's response to infection. Deficiency in this vitamin is linked to an increased risk of infection and autoimmune conditions. Few foods naturally contain vitamin D, but fatty fish is one of the best dietary sources available. For instance, a serving of farmed Atlantic salmon can provide a significant portion of the daily recommended intake. Some studies also indicate that the vitamin D3 found in fish is more potent than the D2 found in plants.

Selenium: The Antioxidant Defense

Selenium is a trace mineral that acts as a powerful antioxidant, protecting immune cells from oxidative stress and damage. It is incorporated into selenoproteins, which are vital for proper immune function. Adequate selenium intake is linked to a stronger immune response and better defense against infections. Seafood, particularly species like tuna, sardines, and shrimp, are excellent sources of this important mineral.

Zinc: Essential for Immune Cell Function

Zinc is a fundamental mineral for the immune system, enhancing the growth and function of immune cells. It is crucial for wound healing and enables a more rapid and effective response to infections. Oysters are exceptionally high in zinc, but many other seafood types, including crab and shrimp, also contain beneficial amounts.

Comparison of Immune-Boosting Fish


Fish Type	Key Immune Nutrients	Primary Benefits	Considerations
Salmon	Omega-3s (EPA & DHA), Vitamin D, Selenium, Vitamin B12	Strong anti-inflammatory effects, high vitamin D, good protein source. Wild salmon often has higher Omega-3 content.	Smoked varieties can be high in sodium.
Sardines	Omega-3s, Vitamin D, Selenium, Calcium, Zinc	Highly concentrated in Omega-3s and affordable. Canned versions with bones provide high calcium and vitamin D.	Strong, distinctive flavor; can be an acquired taste.
Mackerel	Omega-3s, Vitamin D, Selenium, Vitamin B12	Rich in healthy fats and selenium. Good option for immune and thyroid support.	Smoked mackerel can be high in nitrates.
Tuna	Omega-3s, Selenium, Vitamin B12, Vitamin A	Convenient and affordable, especially canned. Provides a good source of protein.	Risk of mercury accumulation; choose light tuna or consume larger species in moderation.
Trout	Omega-3s, Vitamin D, Vitamin B12	Similar to salmon with a milder flavor profile. Excellent source of vitamin D.	Look for sustainable options like farmed rainbow trout.
Oysters	Zinc, Selenium, Vitamin B12, Omega-3s	One of the best sources of zinc for immune cell support. Rich in antioxidants.	Should be cooked to minimize risk of bacterial infections.
Cod	Selenium, Vitamin B12, Omega-3s	A lean, white fish with a mild flavor, making it a great entry point to seafood.	Lower in omega-3s compared to fatty fish.

Practical Ways to Incorporate Immune-Boosting Fish into Your Diet

Adding these beneficial fish to your diet can be both simple and delicious. The American Heart Association recommends eating fish at least twice a week to reap the benefits. Here are some practical ideas:

Easy Salmon Dinners: Roast, grill, or pan-sear salmon fillets with a simple lemon-dill sauce. Serve with a side of steamed vegetables for a nutrient-packed meal.
Tuna Salads and Sandwiches: Replace chicken in salads with canned light tuna mixed with Greek yogurt and herbs for a healthier take. You can also make a quick tuna salad sandwich on whole-grain bread.
Sardine Avocado Toast: Mash canned sardines with avocado, a squeeze of lemon juice, and red pepper flakes on whole-grain toast for a quick and nutrient-dense breakfast or snack.
Fish Wraps and Bowls: Flake cooked mackerel or trout into wraps with mixed greens, or add it to rice bowls for a convenient and healthy lunch option.
Mussel Pasta: Steam fresh mussels in a garlic and white wine sauce and toss with whole-wheat pasta for a delicious, immune-friendly meal.

Conclusion: Making Informed Choices for a Stronger Immune System

When considering which fish is good for the immune system, the answer lies in selecting nutrient-dense, fatty fish rich in omega-3s, vitamin D, selenium, and zinc. Including varieties like salmon, sardines, and mackerel in your regular diet can provide crucial support for immune cell function and help manage inflammation. By making informed choices, paying attention to mercury levels in larger fish like tuna, and incorporating a variety of seafood, you can significantly enhance your body's natural defenses. A balanced diet, rich in nutrient-dense whole foods, is one of the most effective strategies for maintaining long-term immune resilience.

For more information on the health benefits of seafood and sustainable sourcing, consider visiting the Seafood Nutrition Partnership website.

Frequently Asked Questions

While a variety is best, salmon is often cited as one of the single best fish due to its exceptional content of omega-3 fatty acids, vitamin D, and high-quality protein, all crucial for immune health.

Omega-3s, particularly EPA and DHA from fish, help modulate the immune system by reducing chronic inflammation. This allows the body's immune cells to respond more effectively to pathogens and less likely to cause tissue damage from over-activation.

Yes, canned fish like sardines and salmon can be just as beneficial, and sometimes even more so. Canned sardines, for example, often contain softened bones that can be eaten, providing a significant boost of calcium and vitamin D.

The vitamin D found in fish helps regulate the immune system's response to infection and inflammation. Adequate levels are linked to a stronger defense against illness, with vitamin D3 from animal sources often being more effective than the D2 from plants.

Mercury can be a concern with larger, longer-living fish like king mackerel and some tuna. To minimize exposure, consume these in moderation and prioritize smaller fish such as salmon, sardines, and trout, which are typically lower in mercury.

Other foods good for immune health include citrus fruits for vitamin C, leafy greens for vitamins A and C, nuts and seeds for vitamin E and minerals, and yogurt for probiotics.

The American Heart Association recommends eating two servings of fish per week, with at least one being an oily, fatty fish, to ensure a consistent intake of beneficial omega-3s and other nutrients.