Fish is a true 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 fish 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 have done 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 consuming fish.
The immense health benefits of fish.
Research suggests that regular consumption of fish can reduce the risk of various diseases and ailments. Here are some sample results:
Asthma : Children who eat fish are less likely to develop asthma.
Brain : Fish rich in omega-3 fatty acids can support healthy brain tissue.
Cardiovascular diseases : Consuming at least two servings of fish a 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 the blood vessels, the lowering of blood pressure and triglycerides in the blood, finally, the increase of “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 blood sugar levels.
View : Women who breastfeed and eat fish have better eyesight, probably due 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 birth.
The 5 healthiest fish to eat.
This fast growing species means it can repopulate easily and handle larger fishing volumes. The fishing gears used to catch the mackerel types are efficient and are unlikely to cause major habitat destruction. This is another reason why this fish is an ocean-friendly choice. This bold-flavored fish is packed with heart-healthy omega-3s, a good source of protein (20 grams for an 80g fillet), and pairs well with bold seasonings.
Wild salmon (also canned).
Wild salmon is low in pollutants, especially lead and mercury. Buying canned salmon is also a cheaper way to incorporate this healthy fish into your diet. Canned salmon is not only a great source of omega-3 fatty acids, but it’s also one of the best sources of non-dairy calcium. A portion of 80 g covers 18% of the daily requirement. Canned wild salmon is usually sockeye or pink salmon. But you have to check the label to be sure.
Wild sardines (also canned).
The tiny and 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. Furthermore, it is considered one of the few foods that are naturally very rich in calcium. With 33% of the daily intake required per serving.
Rainbow trout (and some types of lake).
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 of vitamin B12. Lake trout is a great alternative if it comes 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’ll 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 things easier for you, we’ve picked these top 5 fish that are healthy for you and the environment. By following this list, you’ll be able to enjoy your seafood platter knowing you’re doing your part to protect our planet.