Did you know that most people don’t eat enough fish? In fact, the Dietary Guidelines for Americans recommend eating at least two to three servings, or eight to 12 ounces of seafood each week, and only 20 percent of Americans meet this recommendation.
Fish are loaded with nutrients that support your health, such as protein, omega-3 fatty acids, vitamins B12 and D, and iron. Because of this, it is an essential component of healthy eating and nutrition.
But with so many options, you’re probably wondering which ones are the best to add to your diet. Lucky for you, we’re here to talk about the five healthiest fish you can eat.
Sardines are nutritious, cheap, and simple to stock up on because they are shelf-stable. According to the National Institutes of Health, one 3-ounce meal of sardines contains around 1,500 mg of omega-3 fatty acids. It’s also one of the few foods that have naturally high levels of vitamin D, as well as calcium, with each serving providing 33 percent of your daily requirements. In most markets, you’ll find them salted, smoked, or canned. There are also whole sardines or fillets in oil, water, tomato sauce, or spicy sauce in the canned varieties.
Farmed Rainbow Trout
According to the Monterey Bay Aquarium Seafood Watch, lake trout farmed or reared in indoor recirculating tanks are among the best fish to eat. Rainbow trout are primarily cultivated in freshwater ponds and “raceways” in the United States, where they are more protected from pollutants and given a fish meal diet under tight restrictions. Omega-3 fatty acids, B vitamins, potassium, and selenium, among other nutrients, are abundant in this delectable and inexpensive fish.
Alaskan wild-caught salmon is known for its low levels of contaminants, such as mercury and lead, and high levels of beneficial fats. It contains about 1,500 mg of omega-3 fatty acids per serving. Apart from that, vitamin B12, selenium, and phosphorus are abundant in canned, fresh, and frozen forms of this lovely pink fish. It’s also one of the most excellent non-dairy calcium sources. A 3-ounce serving provides 18 percent of your daily requirements. Furthermore, the salmon fisheries in Alaska are more sustainable than almost any other fishery of its sort.
Smaller fish near the bottom of the food chain is often preferable since they spawn in large numbers, develop quickly, and contain fewer contaminants. One of them is herring. This fish has a greater omega-3 concentration than sardines and trout, making it a prominent element of the Nordic diet. Vitamin B12, niacin, vitamin B6, selenium, and phosphorus are also present. Its vitamin D concentration distinguishes it from the other fish on this list. It contains about 300 IUs per 3-oz. serving, which can help maintain bone health, prevent breast and prostate cancer, and improve heart health.
Mackerel is one of the most fantastic fish to eat since it can repopulate quickly and is thus seldom overfished. Omega-3s, protein, vitamin D, magnesium, and phosphorus abound in this strong-flavored, somewhat salty fish. Because of its firm texture, mackerel may be cooked in a variety of ways.
Fish is generally good for your health and diet. It is a no-brainer that it is one of the best things you can eat. However, you have to know you are eating the right kind to give you the nutrients you need.
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