Fish is a real source of lean and healthy protein. While fatty fish, such as salmon, tuna, sardines and mackerel, provide heart and brain healthy omega-3 fatty acids, which you’ve probably heard of.
But there is also concern for the environment and the choice of sustainable seafood products. If you often find yourself in front of the fish counter, a little perplexed: what is good for me and for the environment? We did some research to select the healthiest fish to eat in terms of sustainability, mercury content, and nutritional benefits. But first, let’s mention the health benefits of eating fish.
The immense health benefits of fish.
Research suggests that regular consumption of fish can reduce the risk of various diseases and disorders. Here are some sample results:
Asthma : Children who eat fish are less likely to develop asthma.
Brain : Fish rich in omega-3 fatty acids may support healthy brain tissue.
Cardiovascular illnesses : Consuming at least two servings of fish per week reduces the risk of heart disease and stroke. It ensures the reduction of the formation of blood clots and inflammation, the improvement of the elasticity of blood vessels, the drop in blood pressure and blood triglycerides, finally, the increase in “good” cholesterol.
Dementia : Older people who eat fish at least once a week may have a lower risk of developing dementia, including Alzheimer’s disease.
Diabetes : Fish can help people with diabetes manage their blood sugar levels.
View : Breastfeeding women who eat fish have better eyesight, possibly thanks to omega-3 fatty acids. Eating fish 2 or more times a week is associated with a reduced risk of age-related macular degeneration.
Inflammatory conditions : Regular consumption of fish can relieve symptoms of rheumatoid arthritis, psoriasis and autoimmune diseases.
Premature birth : Eating fish during pregnancy can help reduce the risk of premature delivery.
Top 5 healthiest fish to eat.
This fast growing species means it can repopulate easily and withstand larger fishing volumes. The fishing gear used to catch the types of mackerel is efficient and unlikely to cause major habitat destruction. Which is another reason why this fish is an ocean-friendly choice. This bold-tasting fish is rich in heart-healthy omega-3s, a good source of protein (20 grams for an 80g fillet), and pairs well with bold seasonings.
Wild salmon (including canned).
Wild salmon is low in pollutants, especially lead and mercury. Buying canned salmon is also a more affordable way to incorporate this healthy seafood into your diet. Canned salmon is not only an excellent source of omega-3 fatty acids, it is also one of the best sources of non-dairy calcium. A portion of 80 g covers 18% of your daily needs. Canned wild salmon is usually red or pink salmon. But you need to check the label to be sure.
Wild sardines (including canned).
The tiny, inexpensive sardine is a superfood on many lists. It contains almost 1,200 mg of omega-3 fatty acids per serving and is one of the few foods naturally rich in vitamin D. Sardines belong to the same family as many fish such as herring and sprat. In addition, it is considered to be one of the few foods to be naturally very rich in calcium. With 33% of the necessary daily intake per serving.
Rainbow trout (and some lake types).
Trout ranks just behind canned pink salmon when it comes to omega-3 content. It is a good source of potassium, selenium and vitamin B6. While providing more than a day’s worth of vitamin B12. Lake trout is a great alternative when sourced from the right places.
Herring is a staple of the Nordic diet, and for good reason. Its omega-3 content is higher than that of sardines, trout and mackerel. It is also an excellent source of vitamin D and selenium. You will usually find canned, pickled or smoked herring on restaurant menus, but it can also be eaten fresh.
It can be difficult to determine which fish are the healthiest for you and the environment. To make it easier for you, we have chosen these top 5 healthy fish for you and the environment. By following this list, you can enjoy your fish dish knowing that you are doing your part to protect our planet.