What is the healthiest fish to eat? The healthiest fish to eat are salmon, tuna, cod, haddock, halibut, etc. Incorporating fish in your diet regularly helps with adding protein, fatty acids and micronutrients which are good for heart health, muscle building and maintenance purposes.
What is the healthiest fish to eat? iStock-photo credit: AnnaPustynnikova
Salmon
Salmon is considered one of the healthiest fish to eat. It is high in Omega 3 fatty acids, high quality of protein and significant amounts of Vitamin D and selenium. These essential fats have been shown in studies to reduce blood pressure levels, reduce inflammation and support brain health.
Tuna
Tuna is a fish that contains protein, B-complex vitamins, selenium minimal fat and high in antioxidants.
Cod
Cod is a low-calorie white fish option that is loaded with protein, Vitamin B12, phosphorus, etc.
Halibut
It is the type of fish that supports energy production as well as bone health. It contains niacin, phosphorus and magnesium.
Mackerel
Mackerel is a fish that is rich in Omega 3 fatty acids, Vitamin B-12 and selenium.
Sardines
This is a fish that is low in mercury, and it provides edible bones while being loaded with calcium.
The fish that are the lowest in mercury. And is best for pregnant women or women that are breastfeeding are the following:
- Shrimp
- Sardines
- Tilapia
- Herring
- Anchovies
- Pollock
- Catfish
Recommended Amount Of Fish
The FDA and EPA recommend consuming 2 to 3 servings a week which comes out to 8 to 12 ounces per week. A 3 to 4 ounce serving size is the equivalent to the palm of your hand which is a typical serving size of a meal.
High Mercury Fish
Some of the high mercury fish are:
- Shark
- King Mackerel
- Orange Roughy
- Big Eye Tuna
- Marlin
- Tilefish
Pregnant Women Or Women That Are Breastfeeding
If you consume too much mercury during pregnancy or nursing, it can potentially increase the risk of brain and nervous system damage, birth defects, hearing and lastly vision problems, etc.
Fish Supplements
Fish oil capsules are an alternative supplemental source if you need fish. But the negative thing is it doesn’t contain all the full range nutrients such as protein, iron, B-Vitamins, etc. Getting your fish from whole foods will always be better than getting it from supplements.
The Bottom Line is the healthiest fish to eat is salmon, tuna, cod, haddock, halibut, sardines, tilapia, anchovies, shrimp, catfish, etc.
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References
- S. Food and Drug Administration- https://www.fda.gov/media/102331/download
