5 healthiest fish to eat – and to avoid

Regular consumption of fish can benefit heart health, metabolic health and hormonal balance. However, some options can be healthier than others.

1. Salmon

Renowned for its delicate flavor and rich nutritional profile, salmon is a versatile fatty fish with many health benefits.

• Benefits: The salmon is rich in omega-3 fatty acids and low in mercury, which makes it a healthy and low-contact choice. Salmon contains additional nutrients that support your overall health, including proteins, amino acids and various vitamins and minerals, such as vitamin D, iron, calcium and potassium. Salmon also contains antioxidants such as vitamin E, vitamin C and selenium.
• Best sources Salmon found in grocery stores can come from rivers, oceans or pool farms. According to a study, breeding and savage salmon was statistically similar nutritional profiles, which means that you are not necessarily healthier. The salmon high on the farm can contain antibiotics and other components that are not found in wild salmon. While some countries regulate the amount of antibiotics that a fish park can use, others do not.

2. Mackerel

“Macquerl” is the name given to various fish of the Scombridae family living in the oceans around the world. The following includes its nutritional advantages and more.

• Benefits: The mackerel is rich in omega-3 fatty acids and other healthy fats. The Atlantic mackerel is a lasting and healthy choice, containing lean proteins, calcium, magnesium, potassium, selenium and B vitamins. It is also an excellent source of vitamin D. A portion of 3 ounces provides more than 500 international units (IU), almost 100% of the recommended daily contribution (RDI).
• Best sources: When choosing the mackerel, you may want to consider factors such as contamination and taste. Atlantic Mercury is a fish with a low morscure. However, King Moquetquetl is raised in mercury. The speakers should limit their consumption of high mercury fish such as the king’s mackerel to avoid potential damage for the development of the fetal brain.

3. Sardines

Sardines are small fish inexpensive and nutritious with several potential health benefits, such as the following.

• Benefits: As a oily fish, sardines are a good source of omega-3 fatty acids. They are also rich in calcium, 100 grams (G) meeting almost 40% of RDI for most adults. In addition to omega-3 and calcium, sardines contain other healthy cardiac nutrients, such as potassium, magnesium, zinc and niacin. Sardines are also higher in iron than many other types of fish. Eating them can help you meet your iron needs.
• Best sources: Since they tend to live near the ribs, certain types of wild sardines can contain mercury and other contaminants. However, sardines are always considered a low -contaminated fish. Canned sardines are a popular option, but they are also available fresh. It is believed that all types of sardines offer various health and nutritional advantages. However, canned sardines can be higher in sodium than fresh sardines.

4. Trout rainbow

Known for its low levels of contaminants and its high nutritional value, rainbow trout is a healthy fish for the heart filled with essential nutrients.

• Benefits: Like other types of fatty fish, rainbow trout is a good source of omega-3 fatty acids healthy for the heart. A portion of 3 ounces of rainbow trout also contains proteins, calcium, magnesium, phosphorus, potassium, zinc, selenium, niacin, vitamin D and other vitamins and minerals. Rainbow trout is a lean fish in heart health due to its high protein and low content in saturated fat.
• Best sources: Rainbow trout can be cultivated or wild and is considered to be sure to eat. In terms of nutritional value, wild rainbow trout tends to be slightly higher in certain nutrients, such as proteins, calcium, iron, magnesium and B vitamins. Due to their diet, wild rainbow trout generally has lower mercury levels than certain other types of fish. In the United States, rainbow trout is considered a sustainable and environmentally friendly option.

5. Anchovies

Anchovies are small fish rich in nutrients with a salty flavor, which some consider as an acquired taste. They tend to be safe and can be considered a lasting choice.

• Benefits: Despite their small size, the nutritional advantages of anchovies compete with much larger fish. A portion of anchovies provides 17 g of protein and a lot of omega-3 fatty acids. You will also find calcium, iron, magnesium, potassium, B vitamins and many other vitamins and minerals in anchovies. Some types of anchovies can be higher in sodium, so some people with certain health conditions may need to limit their contribution.
• Best sources: The FDA recommends anchovies as a fish with a low morscure. Anchovies are generally captured in nature and treated before reaching the alleys of the grocery store. During treatment, the anchovies are salted and hardened. However, you can also buy new anchovies.

Fish to limit or avoid

1. High mercury fish

Mercury can harm brain development, especially in children. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have determined that the best fish to eat three portions per week contains less or equal to 0.15 micrograms per gram (MCG / G) of mercury.

The FDA also suggests that people avoid fish with mercury levels of more than 0.46 mcg / g, especially in sensitive populations such as children, during pregnancy or breastfeeding.

If you do not enter these populations, the consumption of high mercury fish on a limited base can be OK. However, check with a health care provider if you have concerns.

According to the FDA, the king’s mackerel, the Marlin, the Roughy orange, the shark, the swordfish, the tiles of the Gulf of Mexico and the bigeye tuna contain the highest mercury levels and must be limited or avoided.

2. High fish in other contaminants

Research shows that fish and other animal products are common sources of persistent biological pollutants (POP). These include polychlorine biphenyls (PCB), Polybromed Diphenylic ethers (Pbdes), dioxins and chlorinated pesticides, which tend to end up in water bodies where fish live.

Pop levels in fish tend to vary according to their size, their fat content, their location in the food chain (and therefore what they eat), and where they are caught. POP can be carcinogenic (cancer training), but more research is necessary.

The European Food Safety Authority (EFSA) suggested a limit of 2 picograms per kilogram of body weight (PG WHO TEQ-05 / KG BW) for Dioxine type contaminants.

3. Surexploited species

Overfishing, or too many fish fishing, is a potential environmental problem. It puts species of fish at risk of exhaustion and highlights the potential for more sustainable fishing practices.

Fish at risk of overfishing include Atlantic cod and certain types of tuna, including albacore.

Health benefits to eat fish

Research shows that regular consumption of fish can have health benefits from the profile rich in fish nutrients, such as key proteins and acids.

Fish offers the following advantages:

• Bone resistance
• Brain support
• Reduction of cancer risk
• Ocular health
• Heart health
• Mental performance
• Weight management

Incorporating it of fish into your diet has the potential to improve your overall health and well-being.

How many fish should I eat?

Avoid fish if you are allergic. Otherwise, food directives for Americans and the FDA recommend the following quantities of fish per week:

• Adults: At least 8 ounces
• Pregnant or breastfeeding: 8 to 12 ounces of low morscure fish
• Children: 8 ounces or fewer fish with low morscure

The amount of fish you eat is a personal choice, guided by considerations as your preferences and your food goals.

Summary

Fish is generally recommended in the context of a well -balanced diet. However, some fish can be healthier than others. Salmon, mackerel, sardines, rainbow trout and anchovies are five of the healthiest fish to eat. The healthiest fish are rich in nutrients, such as omega-3 fatty acids and low in contaminants, such as mercury. Pisces of sustainable origin can be consideration.

Fish like the mackerel of the king, the marlin, the rough orange, the shark, the swordfish, the killer of the Gulf of Mexico and the tuna of Bigeye, which contain the highest mercury levels, must be limited or avoided.