From a nutritional standpoint, salmon is the clear winner of the healthiest fish competition. “Fattier fish from cold water are a better source of omega-3s” than other sources, Camire said, and salmon is king when it comes to the number of grams of omega-3s per ounce.
Among fatty fish, salmon has the reputation as being the healthiest fish to eat—and for good reason. On top of the fish’s high omega-3 content, salmon’s pink colour comes from its rich levels of astaxanthin, an antioxidant that’s been linked to lowering cholesterol.
Salmon has a spot on “healthiest food” lists everywhere, and for good reason. This pink-fleshed fish is loaded with B vitamins, minerals, and the antioxidant astaxanthin. One three-ounce serving offers 45% of the recommended daily value (DV) of vitamin B 12, 35% DV of vitamin B 6, 33% DV of niacin, and 44% DV of selenium.
12 Best Types of Fish to Eat 1 Alaskan salmon. 2 Cod. 3 Herring. 4 Mahi-mahi. 5 Mackerel. 6 Perch. 7 Rainbow trout. 8 Sardines. 9 Striped bass. 10 Tuna. More items
Fish are a lean, healthy source of protein—and the oily kinds, such as salmon, tuna, sardines and mackerel, deliver those heart- and brain-healthy omega-3 fats you’ve probably also heard you should be getting in your diet. But then there’s also this concern about the environment—and choosing seafood that’s sustainable.
The fat in salmon (especially wild-caught salmon) is the “good” kind, and has lots of calcium and vitamin D, says DeRocha. “This is because wild caught salmon is found in its natural habitat and hence is less exposed to contaminants and processed fish food,” she says.
Salmon. Trout Perhaps a neighbor just returned from a weekend fishing trip and has some trout to spare. Freshwater trout is best and can be enjoyed biweekly, according to the Washington State Department of Health. This fish is rich in omega-3 fats, which are good for the heart.
What is the best fish to eat with a high mercury diet?
5. Mackerel. As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices. Try these recipes for meal ideas.
This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce cooked portion contains 15 to 20 grams of protein. Try a piccata sauce on top of cod for a nice complement, like in this recipe. 3. Herring . A fatty fish similar to sardines, herring is especially good smoked.
Whether fresh or canned, tuna is a favorite of many. When picking fresh tuna, choose a piece that’s glossy and smells ocean-fresh. It’s easy to prepare, too — all it needs is a quick sear over high heat.
Omega-3 fatty acids play an essential role in brain and heart health. Omega-3s have been shown to decrease inflammation and reduce the risk of heart disease. They’re important for prenatal development in babies, too.
Alaskan salmon. There’s a debate about whether wild salmon or farmed salmon is the better option. Farmed salmon is significantly cheaper, but it may contain less omega-3s and fewer vitamins and minerals, depending on whether it’s fortified or not.
Farmed rainbow trout is actually a safer option than wild, as it’s raised protected from contaminants. And, according to the Monterey Bay Aquarium Seafood Watch, it’s one of the best types of fish you can eat in terms of environmental impact.
Herring. A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation. Jamie Oliver’s Mediterranean-style herring linguine uses the fresh version in this recipe.
What is the healthiest fish to eat?
The ten healthiest fish to try. 1. Wild Alaskan salmon. Wild Alaskan salmon caught in oceans, lakes, and rivers is your best bet for a salmon option likely to be less contaminated with mercury or other toxins. While more expensive than farmed salmon, it has less saturated fat and a higher content of minerals.
With a variety of B-complex vitamins and essential minerals, like iron, zinc, magnesium, and potassium, adding more fish to your diet can help you achieve better all-around health and prevent common chronic lifestyle diseases.
One serving of mackerel provides 100% of the recommended daily intake of vitamin D.
Tuna contains key minerals, such as calcium, iodine, iron, potassium, and phosphorus.
Wild Alaskan salmon contains nutrients like potassium, zinc, and iron as well as bioactive compounds like astaxanthin, a carotenoid compound that may improve the skin’s UV resistance.
Fish is considered a lean form of protein, which encourages muscle building and maintenance of a healthy weight.
That’s why it’s so important to fuel yourself with high-quality foods that nourish all areas of your health. When you make an effort to eat foods that are raised in a healthy environment, you are having an impact not only on your personal health but also on the health of the greater global community.
What is the healthiest fish to eat?
Salmon, tuna, sardines and mackerel are considered the healthiest fish to eat. Rich in protein and omega-3s, they keep your brain and heart functioning optimally. What you may not know is that anchovies, cod, oysters, crab and other fish are just as beneficial.
These fish varieties are the lowest in mercury. Others, such as albacore tuna, halibut, carp and tilefish from the Atlantic have moderate mercury levels, so try not to exceed one serving per week. Shark, king mackerel, tilefish from the Gulf of Mexico and bigeye tuna may not be safe due to their high mercury content.
In fact, a single serving delivers 140 percent of the daily recommended vitamin B12 intake. The human body needs vitamin B12 to make DNA and red blood cells, maintain normal brain function and fight neurological disorders. Salmon also boasts 2.5 grams of heart-healthy, omega-3s as well the vitamins A, B1, B3 and B5.
With 28 grams of protein per serving (3 to 4 ounces), wild-caught salmon is a powerhouse of nutrition. It has just 200 calories and provides large amounts of magnesium, iron, potassium and vitamin B12. In fact, a single serving delivers 140 percent of the daily recommended vitamin B12 intake.
Sardines are higher in calories than most types of fish, but they pack a hefty nutritional punch. One serving of canned sardines (3 to 4 ounces) has 191 calories, 22.7 grams of protein and 10.5 grams of fat. What makes these tiny fish stand out is their high calcium content.
Vitamin D and calcium are not the only nutrients required for bone health. Phosphorus is just as important. This mineral supports bone growth and development, maintains bone integrity and protects against bone loss, as reported in a May 2012 review published in Pediatric Nephrology. It’s also needed for protein synthesis, energy metabolism, bone mineralization and other biological processes.
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), the omega-3 fatty acids in salmon, herring, tuna and other fatty fish, may reduce triglycerides and cholesterol levels, decrease blood pressure and prevent plaque buildup. Advertisement. These nutrients also fight inflammation and may help alleviate the symptoms associated …
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