7 healthiest types of fish to eat

What makes fish more or less beneficial

Nutritionist Kristen Carli shared that when it comes to fish, not all types are the same in terms of nutrient content and overall impact on health.

Most fish contain a significant amount of protein, B vitamins, and a range of minerals, including iron, selenium, zinc, and in some cases, even calcium.

Protein is necessary for muscle recovery, immune support, and providing energy.

However, some of the healthiest fish types also contain omega-3 fatty acids and vitamin D.

Omega-3s are healthy fats that help maintain heart, brain, joint, eye, and skin health, improve mental well-being, and reduce inflammation in the body.

However, there are also various pollutants commonly found in fish, such as mercury, microplastics, and polychlorinated biphenyls (PCBs).

Mercury is a toxic substance, and high levels of consumption can affect the nervous system, especially in children and pregnant women.

Meanwhile, due to the widespread nature of plastic and chemical pollution worldwide, microplastics and chemical pollutants are more commonly found in seafood sources than ever before.

Microplastics can contain a mixture of over 16,000 chemicals, which may be toxic to human health.

7 healthiest types of fish

Sardines

This small fish is packed with omega-3s, calcium, and vitamin D. Sardines can be used to make seafood salads, added to sandwiches, or as a topping for salads.

Mackerel

Another common fish found among canned goods is mackerel. This fish is lower in the food chain, like sardines, making it a lower-mercury and lower-contaminant option.

Mackerel is rich in omega-3 fatty acids, and it is best consumed smoked, grilled, or in salads.

This fatty, hearty fish also works well in tomato-based pasta recipes, and it can even be used to make delicious fish cakes.

Salmon

Salmon is rich in omega-3s and vitamin D, versatile, and has a mild taste. This fish is very nutrient-dense, particularly with B vitamins that are beneficial for the brain and nervous system. Salmon is also high in vitamin A, which supports and improves vision.

Herring

Herring is high in omega-3s and vitamin B12 and is commonly available in pickled or smoked form. However, it is also widely available in cans.

Rainbow trout

Rainbow trout is a beautiful fish with colorful, iridescent skin and dark orange flesh similar to salmon. This soft fish is rich in omega-3s and contains fewer contaminants.

Anchovies

Not only are they tasty, but they also have many health benefits. Since you technically consume their tiny bones, they are an excellent source of calcium, as well as protein, omega-3 fatty acids, selenium, and B vitamins.

Cod

This lean, soft fish is a good source of protein and B vitamins.

Cod also tends to have lower levels of contaminants than some higher-level fish, such as tuna.

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.