10 types of fish you should eat to live longer
The best fish for health everyone should eat (photo: Freepik)
Fish is one of the most beneficial sources of protein, omega-3 fatty acids, and vitamins. But not all fish are equally valuable for health. Here are fish you should include in your diet to strengthen your heart and promote longevity, reports Today.
Which fish are best
Sardines
Canned sardines are rich in marine omega-3 fatty acids, a type of fat known to combat inflammation and support brain, heart, and metabolic health.
Omega-3s can also help protect against depression. In addition to omega-3 content, sardines are one of the best dietary sources of calcium—one can contains as much as a glass of milk.
They are also naturally high in vitamin D, a nutrient that not only aids calcium absorption but plays a crucial role in immune function and bone health.
Salmon
While sardines top the list of the healthiest fish, salmon is a close contender. It offers many of the same benefits with a milder flavor. It’s an excellent source of heart-healthy omega-3s and high-quality protein. Like sardines, salmon also contains vitamin D. A common concern with seafood is mercury and environmental pollution, but salmon remains a safe choice.
Trout
If you’re looking for a more delicate alternative to salmon, trout is a great choice. These two fish are closely related and can be used interchangeably in recipes, but trout has a milder, less pungent flavor, making it ideal for those new to seafood. Like salmon, trout is rich in protein, heart-healthy omega-3s, and essential nutrients, including vitamin D.
Arctic char
Arctic char closely resembles raw salmon but becomes less pink when cooked. Its flavor is more similar to trout. This makes it another excellent option if you’re new to seafood.This fish is rich in healthy omega-3 fatty acids, which can help prevent heart disease and are essential for brain health and development.
Halibut
This firm white fish is often sold as steaks rather than fillets, making it an ideal choice for grilling. In addition to being a great source of lean protein, halibut provides more than half of your daily requirement of vitamin B12.
This important nutrient supports nerve health and helps the body convert food into energy, helping you feel your best.
Halibut contains more mercury than some other fish, so it’s best eaten no more than once a week to minimize exposure.
Cod
Cod is one of the leanest seafood options, with a cooked portion containing about 100 calories and 23 grams of protein. Besides protein, cod contains B vitamins, which play a critical role in converting food into energy to fuel the body’s cells.
Branzino
Branzino, also known as Mediterranean sea bass, is a flaky, delicate white fish typically found in the Mediterranean Sea.
It’s a great source of lean protein and vitamin D, a key nutrient that supports immune function, calcium absorption, and glucose metabolism.
Anchovies
This small fatty fish is packed with nutrients, including protein, omega-3s, and calcium. It’s also rich in selenium, an antioxidant that protects cells from damage that can lead to heart disease, cancer, and other health issues.
Flounder
A serving of flounder contains less than 100 calories and 15 grams of protein. Replacing red and processed meats with healthier fish like flounder may help reduce the risk of heart disease, cancer, and type 2 diabetes.
Tuna
Canned tuna is an affordable and versatile source of protein that contains essential nutrients like omega-3s, vitamin B12, iron, and selenium.
Instead of a traditional tuna salad, try mixing canned tuna with Greek yogurt and Dijon mustard, and spread it on toast.
For a quick Mediterranean-style meal, mix tuna with chopped tomatoes, olives, and balsamic vinegar, then serve over leafy greens.
Why fish is good for your health
High-quality protein source
If you need lean protein, fish is an excellent choice, containing essential amino acids that help keep you full longer. This can support weight control by reducing hunger between meals.
Protein is also vital for maintaining muscle mass with age and plays a key role in sustaining strength and metabolism over time.
Natural source of vitamin D
Few foods naturally contain vitamin D, but fish, especially fatty varieties, is one of the best dietary sources. Vitamin D is essential for bone health, immune function, and inflammation control.
Protects against chronic diseases
Regular fish consumption—at least twice a week—provides a range of nutrients that support overall health and help prevent disease.
Diets rich in fish are associated with lower risks of many health issues. For example, fish eaters may be protected against high blood pressure, heart disease, premature death from cardiovascular conditions, depression, rheumatoid arthritis, and dementia.
Earlier, we answered what is better for health—meat or fish.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
