The key to leveling up your health could be swimming right in front of you. Yup, we’re talking about fish! The right ones can do wonders for the heart, skin, and even the brain. These 10 healthiest fish are your secret weapon to feeling your best, and they should be making regular appearances on your plate!
10. Flounder
Flounder is a safe option for regular consumption, particularly because of its low mercury content. This type of fish is considered one of the “best choices” by FDA due to its lower mercury level compared to other fish. It’s also a lean source of protein, which is important in building and repairing tissues in the body.
9. Tilapia
While Tilapia is the fourth most common seafood in the US, it’s often imported from Asia and Latin America. Tilapia lovers would rejoice knowing that this fish is a great source of Vitamin D, keeping your bones healthy. Remember, without Vitamin D, the body can’t absorb calcium. Tilapia also contains selenium, known for its antioxidant properties that protect our cells from damage.
8. Anchovies
The tiny but mighty anchovies are nutritional powerhouses. They surprisingly contain a high amount of omega-3 fatty acids that contribute to heart health, as well as selenium. The mercury levels in anchovies are also among the lowest, making them a safe option to enjoy regularly. You can cleverly add them to your meal by trying pasta sauces, salads, or pizzas with anchovies.
7. Canned Light Tuna
If you’re unfamiliar with light tuna, this variety of fish usually comes from either Yellowfin or Skipjack. It has a soft texture and is more flavorful than the white meat tuna. While its omega-3 content is lower than those found in fattier fish, light tuna still contains other nutrients, including Vitamin D, selenium, and protein.
6. Rainbow Trout
Rainbow trout is another excellent option to include in your diet because it has high Vitamin D content. Around 5 ounces of cooked rainbow trout can provide over 100% of daily recommended intake of Vitamin D! Your bones and immune system will thank you. If you’re concerned about the mercury levels, take note that farmed trout generally has lower levels compared to wild ones.
5. Cod
Another type of fish listed as “Best Choice” by FDA, cod is a good source of protein and various nutrients. It offers a moderate amount of Vitamin D and is a decent source of selenium. It’s also considered an omega-3-rich fish, making it an option that’s good for the heart. Cod is incredibly versatile, you can enjoy it pan-fried, baked, or as the star in fish tacos, thanks to its mild flavor.
4. Herring
Herring stands out for its omega-3 fatty acid content, which is higher than that of trout. Per 3-ounce serving, the former can pack over 1,400 mg of omega-3s, which support brain function, maintain heart health, and reduce inflammation throughout the body. Herring is often enjoyed smoked or pickled; others try it chilled in a light marinade.
3. Sardines
Earning a well-deserved spot are these tiny fish conveniently canned and are easy to find. Sardines are an exceptional source of omega-3s, and a cup of it can provide over 1,400 mg of the beneficial fats. Similar to other types of fish, it’s also rich in Vitamin D and selenium. Adding sardines to your diet is also easy. Try them on toast, add to salads, or enjoy them straight from the can!
2. Wild-Caught Salmon
Wild-caught salmon is celebrated for being high in EPA and DHA, two essential omega-3 fatty acids that have been linked to reduced inflammation, improved blood vessel function, and lowered risk of certain cancers. A wild-caught salmon’s Vitamin D content can also offer up to 160% of the daily recommended value, making it an excellent choice for months with less sunlight.
1. Atlantic Mackerel
Taking the top spot is Atlantic Mackerel, which has an impressive omega-3 profile. According to experts, this type of fish, in 3 ounces, packs around 2,000 mg of EPA and DHA combined. Additionally, its selenium content meets 68% of the daily recommended intake. There are also several ways to enjoy mackerel: fresh, canned, and smoked. You can also grill it with fresh herbs for a satisfying, healthy meal.