Fish is a high-quality protein source rich in omega-3 fatty acids (EPA/DHA), vitamin D, B12, selenium, and iodine. Omega-3s reduce inflammation, lower heart disease risk, and support brain and eye health. Fatty fish like salmon and mackerel are particularly beneficial for cardiovascular and cognitive function, while lean fish (e.g., cod) offer low-calorie protein. Regular intake improves skin elasticity, strengthens bones, and may reduce depression risks. Opt for grilled or baked preparations to maximize health benefits.