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What could be more perfect than seafood when you’re looking to eat healthy without sacrificing taste or variety? The health benefits of FDA-approved fish as a lean source of protein are well documented, and the American Heart Association recommends three servings of fish every week to help reduce the risk of heart disease.

Seafood is also a prime source of healthy fats like omega-3 and omega-6 fatty acids, which are essential for hormone production and can act as anti-inflammatories in preventing and treating heart disease and arthritis.

They are also important in regulating heart rhythm, are essential for proper brain and nervous system function, and may even help prevent and treat depression, according to some research.

Different species have different amounts of healthy fats. Among the highest in omega-3 fatty acids are salmon, trout, mackerel, and sardines. And, as if all that weren’t good news enough, the omega-6 found in seafood even helps you look healthy by promoting healthy skin.