THE IMMUNITY-BOOSTING POWER OF FISH

Authored by: Shadae Zamyad, Nutritionist

In today's modern world, our immune systems are constantly being put to the test. From the moment we wake up to the time we go to bed, we are exposed to countless viruses, bacteria, and other pathogens that can potentially harm our health. These microbes are everywhere! On the surfaces we touch, in the air we breathe, and on the people, we interact with daily.

How fish strengthens your immune system

Our immune system is our body's first line of defense against these invaders. It is a complex network of cells, tissues, and organs that work together to identify and neutralize potential threats. When it functions well, our immune system can help prevent infections, illnesses, and even some chronic diseases. However, various factors can weaken our immune response, making us more susceptible to getting sick. These include stress, lack of sleep, poor nutrition, and certain medications. To keep our immune system strong, it's essential to adopt a healthy lifestyle that includes regular exercise, adequate rest, and a healthy diet.

One often-overlooked aspect of a healthy diet that can support immune function is the consumption of certain types of fish. While fish may not be the first food that comes to mind when thinking about immunity, some species are packed with nutrients that can help enhance our body's natural defenses.

Essential Nutrients in Seafood for Immune Function

The immune system is your body's personal defense force, working hard to keep you healthy and protect you from getting sick. It's made up of different organs, cells, and tissues that all work together to fight off germs, viruses, and other things that could make you ill. Think of your immune system like a team of tiny soldiers inside your body. Some of the key players on this team are:

 

White blood cells: These are like the front-line warriors that seek out and destroy invading germs.

Lymph nodes: These small glands act like military bases where your immune cells gather to plan their attack.

The spleen: This organ is like a training ground for immune cells, helping them learn how to recognize and fight off specific threats.

Bone marrow: This spongy tissue inside your bones is like a factory that produces new immune cells to keep your defenses strong.



highest Omega-3 EPA DHA seafood fish food

▷ OMEGA-3: So, how does seafood fit into all of this? Seafood contains special nutrients that can help give your immune system a boost. One of these nutrients is Omega-3 fatty acids, which are like a secret weapon against inflammation in your body. Keeping inflammation under control is important because it helps your immune system stay focused on fighting off germs instead of getting sidetracked. These healthy fats are found in high concentrations in fatty fish such as salmon, Black Cod, sardines, or mackerel. In an interesting study published in the British Medical Journal, individuals who consumed fish regularly experienced a significant increase in the production of anti-inflammatory compounds and improved immune cell function (Martineau et al., 2017). In contrast, red meat like beef is often associated with higher levels of saturated fat, which can contribute to inflammation in the body and potentially weaken our bodies’ immune response.

▷ VITAMIN B12: Equally important for immune function is vitamin B12, which plays a vital role in supporting DNA synthesis within immune cells and maintaining a healthy inflammatory response. Beef is often cited as a good source of B12. But certain white fish species such as Petrale Sole and Rockfish, contain significant, even higher levels of this essential nutrient. In fact, calorie for calorie, Petrale Sole contains 3 times more vitamin B12 than a T-bone steak, while Yellowtail Rockfish boasts twice the amount, making these fish superior sources of B12 for immune system support.

foods high in Vitamin E

Foods High in Vitamin E

▷ VITAMIN E: 

Speaking of Cytokines - Vitamin E inhibits the production of pro-inflammatory cytokines. Several studies and clinical trials suggest that Vitamin E can reduce excessive inflammation by downregulating these cytokines, which is particularly beneficial in preventing chronic inflammatory diseases. (Shab-Bidar et al., 2020). Vitamin E helps balance our immune system by reducing unnecessary inflammation while still allowing the body to fight infections effectively. Fish very effectively combines 2 of the best anti-inflammatory nutrients - Omega-3s and Vitamin E - which makes it such a potent anti-inflammatory and immune-boosting food for your long-term health.


▷ VITAMIN D: The majority of Americans are Vitamin D deficient, which can be caused by insufficient sun exposure, malabsorption issues, or a lack of Vitamin D- rich foods in their diet. Vitamin D can be gained through sun exposure as well as from dietary sources – plants and mushrooms provide Vitamin D2, while animal products provide Vitamin D3, which is believed to be more effective than D2. A study published in the Journal of Clinical Endocrinology & Metabolism concluded that Vitamin D3 is approximately 87% more potent in raising and maintaining Serum 25(OH)D (25-hydroxyvitamin D) levels in the body, which is the best indicator of a person's Vitamin D status (Heaney et al., 2011).


This translates to better immunity as Vitamin D3 helps suppress pro-inflammatory cytokines (like IL-6 and TNF-alpha) and promotes anti-inflammatory cytokines. Basically, cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job to reduce the risk of chronic inflammation and autoimmune conditions. Therefore, an optimal level of Serum 25 is associated with stronger immunity and lower disease risk. So maintaining an optimal level through sun exposure and Vitamin D3-rich foods such as  fish helps support a balanced immune response, and reduces the risk of infections and chronic inflammation. Fish such as Rockfish and Petrale Sole, are particularly high in Vitamin D3. In fact, Widow Rockfish has 8 times (!) more Vitamin D than fortified milk, and the highest level of the West Coast groundfish species!

Foods high in Selenium

Foods Highest in Selenium

▷ MINERALS: In addition to Vitamins D, E and B12, seafood is also an excellent source of selenium and zinc, two trace elements that are critical to immune function. Selenium, found in high concentrations in shellfish and local West Coast species like Dover Sole, Rockfish or Lingcod, aids in the antioxidant defenses of immune cells. In fact, our local Pacific Dover Sole has amongst the highest levels of selenium of any food, far surpassing all of the major seafood species and land-based animal proteins. Zinc, on the other hand, enhances immune cell growth and function, enabling a more rapid and effective response to infections, as demonstrated in Nutrients (Skrajnowska et al. 1219).

Strengthen Your Immune System with Fish

The relationship between our diet and immune system resilience is becoming increasingly clear as scientific research advances. The unique combination of Omega-3 fatty acids, Vitamin B12, E and D along with important trace minerals makes fish particularly valuable allies in our quest for better immune health. While no single food can guarantee complete protection against illness, incorporating nutrient-rich fish into a balanced diet represents a practical strategy for supporting our immune system. This proactive approach to immune health, combined with other lifestyle factors like adequate sleep and regular exercise, empowers us to take control of our well-being in an increasingly challenging environment. The choice to include immune-supporting foods like local Rockfish, Lingcod, Black Cod or Sole in our diet is more than just a dietary decision; it's an investment in our long-term health and resilience! 

 
 

CONTINUE EXPLORING:

Common Questions

  • Foods that help build and maintain your body’s defenses are generally whole, organic, unprocessed foods with anti-inflammatory properties and are rich in protein, Vitamins B12, C, D, and E, as well as zinc and selenium. Spinach, Swiss chard, kale, citrus, and berries support immune cell growth and function. But don’t overlook the power of healthy fats—specifically Omega-3 fatty acids. Fatty fish like salmon, Black Cod, sardines, or mackerel provide immunity-boosting EPA and DHA, two key Omega-3s that help reduce inflammation from infection and illness. Many of these fish, especially species like Pacific Rockfish, also deliver higher levels of vitamins B12, D, and E—as well as immune-supporting minerals like selenium and zinc—compared to common animal proteins like beef, chicken, or dairy. Essential immune components like lymph nodes, spleen, white blood cells, and bone marrow rely on nutrients found in dark leafy greens, berries, and fatty fish.

  • A healthy diet that includes fish is especially good for you in an abundance of ways including supporting your heart, brain, and immune system to get the necessary nutrients and “good fats” - Omega-3s that your body needs to function and fight off inflammation and illness. It’s important to choose seafood with adequate amounts of healthy fats from wild-caught, chemical and hormone-free, fish that are naturally high in protein. While mercury is a concern for when it comes to consuming seafood, certain species of sustainably wild-caught fish are selenium-rich, which protects you from mercury toxicity! Selenium is a trace element that supports a healthy thyroid and immune function. This very informative video from a nutritional neuroscientist explains the benefits of selenium-rich fish further.

  • Whole, organic, unprocessed foods with anti-inflammatory properties and that are rich in protein and vitamins B12, C, D, and E help build and maintain your body’s natural defenses. Essential immune components like lymph nodes, spleen, white blood cells, and bone marrow rely on nutrients found in dark leafy greens, berries, and fatty fish. Spinach, swiss chard, kale, citrus, and berries support immune cell growth and function. But don’t overlook the power of healthy fats—specifically Omega-3 fatty acids. Fatty fish like salmon, Black Cod, sardines, and mackerel provide EPA and DHA, two key Omega-3s that help reduce inflammation from infection and illness. Many of these fish, especially species like Pacific Rockfish and Lingcod also deliver higher levels of vitamins B12, D, and E—as well as immune-supporting minerals like selenium and zinc—compared to common animal proteins like beef, chicken, or dairy.

  • To help your body fight colds and support a strong immune system, your body needs a healthy diet of anti-inflammatory foods rich in vitamin C, vitamin D, zinc, and selenium, plus protein and healthy fats. While many colorful fruits and vegetables contain these nutrients, seafood is a superfood loaded with vitamins & minerals, and it has the protein and “good fats” -Omega-3s - you need to fight off inflammation. In fact, regular fish consumption has been shown to increase the production of anti-inflammatory compounds and enhance immune responses (Martineau et al., 2017). Vitamin B-12 is vital for immune system support, and is often associated with red meat, yet certain groundfish species—such as Yellowtail Rockfish—contain more than twice the amount of B12 found in a T-bone steak. Rockfish stands out among protein sources, delivering immune-boosting vitamins, minerals, and essential nutrients—often surpassing beef and poultry.

 

References

Martineau A R, Jolliffe D A, Hooper R L, GreenbergL, Aloia J F, Bergman P et al. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data  BMJ  2017; doi: https://doi.org/1

 

Skrajnowska D, Bobrowska-Korczak B. Role of Zinc in Immune System and Anti-Cancer Defense Mechanisms. Nutrients. 2019 Sep 22;11(10):2273. doi: 10.3390/nu11102273. PMID: 31546724; PMCID: PMC6835436.

Swanson, D, Block, R., Mousa, A, Shaker. Omega-3 fatty acids EPA and DHA: Health Benefits throughout life. Advances in nutrition. 2012; vol 3, 1-7. Doi: https://doi.org/10.3945/an.111.000893

Heaney RP, Recker RR, Grote J, Horst RL, Armas LAG. Vitamin D3 Is More Potent Than Vitamin D2 in Humans. J Clin Endocrinol Metab. 2011 Mar 1;96(3):E447–E452. doi: 10.1210/jc.2010-2230

Asbaghi, O., Sadeghian, M., Nazarian, B., Sarreshtedari, M., Mozaffari-Khosravi, H., Maleki, V., Alizadeh, M., Shokri, A., & Sadeghi, O. (2020). The effect of vitamin E supplementation on selected inflammatory biomarkers in adults: A systematic review and meta-analysis of randomized clinical trials. Scientific Reports, 10(1), 17234. https://doi.org/10.1038/s41598-020-73741-6​