Fish is a real source of lean and healthy protein. While fatty fish like salmon, tuna, sardines and mackerel provide the heart and brain healthy omega-3 fatty acids you’ve probably heard of.
However, there is also a concern for the environment and the choice of sustainable seafood products. If you often find yourself in front of the fish counter, a little confused: what is good for me and for the environment? We did the 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.
Huge 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 disease : Eating at least two portions of fish per week reduces the risk of heart disease and stroke. It ensures a reduction in the formation of blood clots and inflammation, an improvement in the elasticity of blood vessels, a decrease in blood pressure and blood triglycerides, and last but not least, an 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.
View : Lactating 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 reduce the symptoms of rheumatoid arthritis, psoriasis and autoimmune diseases.
Premature delivery : Eating fish during pregnancy may help reduce the risk of premature birth.
Top 5 Healthiest Fish to Eat
This fast-growing species means it can easily repopulate and withstand larger fishing volumes. Fishing gear used to catch mackerel species is efficient and unlikely to cause major habitat destruction. Which is another reason why this fish is an ocean-friendly choice. This flavorful fish is rich in heart-healthy omega-3s, a good source of protein (20 grams per 80g fillet) and pairs well with bold spices.
Wild salmon (including canned).
Wild salmon has a low content of harmful substances, 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, but 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 nearly 1,200 mg of omega-3 fatty acids per serving and is one of the few foods naturally rich in vitamin D. Sardines are in the same family as many fish, such as herring and sprat. In addition, it is considered one of the few foods that is naturally very rich in calcium. With 33% of the required daily intake per serving.
Rainbow trout (and some lake species).
Trout ranks second only to canned pink salmon when it comes to omega-3 content. It is a good source of potassium, selenium and vitamin B6. At the same time, it provides more than a daily dose of vitamin B12. Lake trout is a great alternative if 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 can usually find canned, pickled or smoked herring on restaurant menus, but you can also eat it 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 selected these 5 best healthy fish for you and the environment. Following this list, you can enjoy your fish dish knowing that you are doing your part to protect our planet.