Presse Santé

The 5 best healthy fish that you can eat with peace of mind

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. If you often find yourself in front of the fishmonger, a little perplexed: what is good for me and 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 contribute to the health of brain tissue.

Cardiovascular diseases : Eating 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 drop in blood pressure and triglycerides in the blood, 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 control their blood sugar levels.

the view : Breastfeeding women who eat fish have better eyesight, possibly thanks to the omega-3 fatty acids. Eating fish 2 or more times a week is associated with a lower 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 may help reduce the risk of preterm labor.

freepik image

The 5 healthiest fish to eat.

  1. Atlantic mackerel.

This fast-growing species means it can be easily restocked and can withstand higher volumes of fishing. The fishing gear used to catch the types of mackerel is efficient and unlikely to cause significant habitat destruction. That’s another reason why this fish is an ocean-friendly option. 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.

  1. Wild salmon (even canned).

Wild salmon is low in contaminants, especially lead and mercury. Buying canned salmon is also a cheaper 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 non-dairy sources of calcium. An 80 g serving covers 18% of your daily needs. Canned wild salmon is usually sockeye or pink salmon. But you should check the label to be sure.

  1. Wild sardines (including canned ones).

The small and 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 one of the few foods that are naturally very rich in calcium. With 33% of the necessary daily intake per serving.

  1. 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.

  1. Herring.

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.

freepik image

Conclusion :

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 healthiest 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.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

#healthy #fish #eat #peace #mind

Leave a Comment

Your email address will not be published. Required fields are marked *