Scared you'll ruin it? Afraid the house will smell? It's just too . . . fishy? It's time to let go of the excuses and start cooking fish in your kitchen. There are so many healthy reasons this food should be a staple in your diet.

It supports a healthy heart: Fatty fish like salmon and tuna are high in omega-3s, an unsaturated fatty acid that may reduce inflammation throughout the body [1], lower your blood pressure, and reduce irregular heartbeats. According to the Mayo Clinic, just one to two servings of fish each week has been linked a decreased risk of heart disease.

It's packed with protein: Doubling your protein consumption might help you lose weight [2], and if you're not a lover of poultry, beef, or pork, it can be tough to hit that sky-high number every day [3]. Eating a pescatarian diet can help you get more low-calorie and lean protein into your diet that can support your weight-loss goals and keep you satisfied.

It keeps your skin looking young: Tired, dry, and dull skin can get a big reboot from regular fish consumption. Eating fish high in omega-3s (such as salmon and tuna) can help keep your skin-cell membranes strong and elastic [4]; eating omega-3s can also be beneficial for people with sensitivity to the sun [5] — a second bonus for your skin!

It eases depression: Multiple studies with adults have suggested that regular fish consumption may also help treat mild to moderate depression [6]. One study even showed that eating high levels of omega-3s in the third trimester of pregnancy can help women avoid postpartum depression [7]. If you're dealing with some Winter blues this season, it's worth a shot.

Not used to enjoying fish unless it's not fried or doused in butter? Try these healthy recipes [8] ASAP!