When it comes to improving our health, we often hear about various "superfoods" that can make a big impact. But one of the best foods we can add to our diet is often overlooked: fish. Although it's packed with nutrients that support everything from our brain and heart to our joints and overall wellbeing, most of us don't eat nearly enough.

"Less than a quarter of the American population consumes fish on a regular basis," says Mag Ayyad, a dietitian specializing in weight management at Houston Methodist. "This is a number we want to increase since there are many health benefits to eating fish. Many of the health issues we face later on in life can be mitigated or controlled by consuming seafood several times per week."

Many people assume salmon is the healthiest fish to eat, but it's not the only one worth your attention. Whether you're looking to add some variety to your fish intake or you're just not quite convinced to make it a mainstay of your diet, let's dive into the benefits of eating plenty of fish.

The health benefits of fish

Ayyad points to several reasons we should try to eat fish at least twice per week:

• Fish are typically a high protein, low fat food
• The protein in fish is bioavailable, meaning it's easily digested and used by the body
• Even when a certain type of fish has a higher fat content, it's usually due to omega 3s — healthy fats that provide key health benefits
• Fish are rich in vitamins and minerals, particularly ones we don't frequently find in significant amounts in other foods

"Vitamin D is hard to find in food," explains Ayyad. "But we can get it from fish, and luckily it's in the form of D3, which often boosts our levels higher than plant-based D2"

Some of the important minerals fish provide include calcium, phosphorus, zinc, iron and iodine — all of which can help control thyroid function, to name one of the many benefits.

Fish also can provide omega 3 fats, which most of us don't consume nearly enough of, notes Ayyard. The two types of omega-3 fats found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA helps control and reduce inflammation. This is helpful for anyone but can be particularly impactful for people suffering from swelling and pain in their joints. DHA plays an important role in brain health and controlling lipid levels, such as reducing triglycerides and managing your cholesterol.

Lean fish vs. fatty fish: Does it matter which you pick?

Is there one healthiest fish to eat? Ayyad says it depends on your goals. Here's why:

"Fatty fish contain good amounts of protein but are also rich in those omega 3 fats that are so beneficial for us," says Ayyad. "Whereas lean fish are rich in protein, they don't provide significant amounts of omega 3 fats."

He adds that if your aim is to reduce inflammation or even just live a healthy lifestyle, you'll want to prioritize fattier fish so you can benefit from the omega 3 fats they contain.

Examples of fatty fish include:

• Salmon
• Mackerel
• Herring
• Sardines
• Anchovies
• Wild-caught trout

"If your goal is weight loss, it might be more beneficial for you to consume leaner fish a few times a week," says Ayyad. "These are still very beneficial since they're a great source of protein and vitamins and minerals we might not find elsewhere in our diet. And if you still want to benefit from omega-3s, you can still incorporate fatty fish occasionally or add through supplementation."

Examples of lean fish include:

• Cod
• Tilapia
• Catfish
• Tuna
• Flounder

"The one caveat to catfish is that frying — the most common way I see this particular type of fish prepared — can negate a lot of the benefits we would otherwise get," Ayyad warns. "Not only does the high heat of frying break down some of the healthy fats in the fish, frying oil and breading add more overall calories and fat that could potentially impact your weight loss efforts."

Is wild-caught better than farm-raised?

Ayyad is asked this question often. Fortunately, the answer is a fairly simple one.

Wild-caught fish and farm-raised fish have very similar nutritional value so it doesn't matter which you choose — which more often comes down to which you can afford. People worry about whether farm-raised fish more often contain mercury and other contaminants, but Ayyad says that when you look at the data, the difference isn't significant.

"If you can afford wild-caught fish, great — but don't let thinking that it's not as healthy because it's cheaper keep yourself from purchasing farm-raised seafood," says Ayyad. "Only 20% or less of Americans are eating enough fish every week, and we don't need to let something like wild-caught versus farm-raised stop us from increasing our intake."

Speaking of contaminants, know that bottom feeder fish are known to contain higher levels of mercury. Such fish include swordfish, shark, king mackerel, striped bass, bluefish, American eel and sea trout.

Sushi, fish sticks and more ways to introduce fish into your diet

Whether you're not sure how to prepare fish or simply don't enjoy the taste and are looking for clever ways to eat it, Ayyad has tips for anyone to reap its benefits.

Meal ideas to help you get started include:

• Fish sticks
• Sushi rolls
• Poke bowl
• Fish tacos
• Sashimi

"An option like fish sticks wouldn't necessarily be my first choice or something I recommend having on a regular basis, given that the fish is breaded and fried, but they can be a palatable way to start incorporating fish into your diet, or your kid's diet," says Ayyad. "Maybe eventually those fish sticks become grilled fish tacos."

As for sushi rolls and poke bowls, these come with a bit of a warning, too. They often also contain other fats, like avocado or a mayonnaise topping, and can cause you to overdo it on calories if portions aren't properly balanced or nonstarchy vegetables aren't incorporated into the meal.

"Especially if your goal is weight loss, this is where an option like sashimi or fish tacos might be the better choice," adds Ayyad. "And making fish tacos can be as easy as air frying frozen fish fillets and topping your taco with pico de gallo and shredded cabbage."