Fish is a high-quality lean protein that is recommended to be consumed at least twice a week, yet about 90% of Americans do not meet this target. There are numerous options to help meet these recommendations, and varying seafood intake is important to get the health-supporting nutrients while minimizing the risk of chemicals that may build up in fish over time. Some of the healthiest fish to eat include canned sardines, salmon, trout, Arctic char, halibut, shrimp, cod, branzino, anchovies, mussels, scallops, crab, flounder, and tuna. Each type of fish offers different benefits and can be prepared in various ways to suit different tastes and preferences.
Fish is packed with nutrients such as high-quality protein, vitamin D, and marine-based omega-3 fats that offer various health benefits. Eating fish at least twice a week can help with weight management, build and maintain muscle mass, support bone health, and reduce the risk of numerous health problems such as high blood pressure, heart disease, depression, and dementia. Oily fish like salmon, trout, sardines, and anchovies are particularly high in omega-3 fats, while other fish like white tuna, mussels, and crab offer protein-rich options. The recommended average intake of marine-based omega-3 fats is 250 to 500 milligrams of EPA and DHA per day.
While fish offer numerous health benefits, there are some types of fish that should be avoided due to their high mercury content. Fish to avoid include king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna. It is important to check for certifications like the Marine Stewardship Council’s blue label or Best Aquaculture Practices to ensure environmentally sustainable choices. Fish oil supplements are also a topic of debate, with mixed results on their effectiveness compared to consuming fish. It is advisable to talk to a healthcare provider before taking fish oil supplements as they may interfere with certain medications.
In conclusion, incorporating a variety of fish into the diet can provide essential nutrients and offer numerous health benefits. Fish high in omega-3 fats, protein, and low in mercury are ideal choices for regular consumption. Maintaining a balanced intake of fish, watching out for high-mercury fish, and choosing environmentally sustainable options are key factors in optimizing health benefits. If fish consumption is not possible, talking to a healthcare provider about taking a fish oil supplement may be an alternative to ensure adequate intake of essential nutrients.
