“Fatty fish is also an excellent source of omega-3 fats, which can help boost brain function, promote a healthy heart and reduce inflammation in the body,” says Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. “Our bodies don’t make omega-3s therefore we need to consume it from food.” Ehsani adds that the type of fish highest in omega-3 fats are salmon, sardines, tuna, trout and mackerel. One thing to keep in mind is that the skin of fish is where you can get the most omega-3 fatty acids, according to registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. “Not all fishes are equal. However, in general, without the ‘fattiness’ part like the skin fish is about 100 calories and around 20 grams of protein for 3 ounces of fish,” says Valdez. “The fatty fish containing skin can be closer to 175-200 calories, which is good because most people don’t get enough omega-3 fatty acids.” The U.S. Dietary Guidelines and American Heart Association recommends at least two servings of fish per week (8 oz per week). However, one major downside of eating fish is its mercury content, which can increase the risk of cardiovascular disease and even be toxic enough to cause death. “Nearly all fish contains mercury, but to varying degrees,” says Ehsani. “It really depends on where the fish has lived, what other types of fish it has eaten, as well as its lifespan.” Ehsani adds that at-risk groups for eating mercury include pregnant women and young children, who should avoid fish with high amounts of mercury. Here are the healthiest fish you can eat, as well as the ones you should be wary of. (And for a more extensive list, check out this chart from the Food & Drug Administration on Advice About Eating Fish.)
Healthiest Fish to Eat
Here are five fish you need to add to your cart during your next grocery trip.
1. Wild Salmon
“Salmon provides an excellent source of high-quality protein and a great dose of omega-3s, too,” says Ehsani. “It’s recommended to choose wild-caught Alaskan salmon, as it contains more omega-3s and less types of contaminants or toxins. Wild salmon also contains sunshine vitamin, vitamin D! Many people are actually deficient in vitamin D, especially during the winter months.” However, vitamin D content can vary as well depending on when the wild salmon is caught—but it can range anywhere between 50% to over 150% of your daily value. “Sockeye salmon even contains calcium!” adds Ehsani. “We need sufficient vitamin D to absorb calcium, so eating salmon can get you bone health benefits, heart health benefits, and brain-boosting benefits all in one fillet.”
2. Dried Anchovy
“Dried anchovies are an amazing mini fish that can easily be added to eggs and rice to give you a robust breakfast with omega-3 fatty acids,” says Valdez. “It may be small, but 3 ounces are packed with 17 grams of protein.”
3. Sardines
“Sardines are an amazing lean protein that’s high in omega-3 fatty acid,” says Valdez. Adds Ehsani, “Not only are sardines a good source of omega-3s, but those small little bones in sardines are rich in calcium! So not only are you getting a dose of omega 3, but also bone-strengthening calcium too. They also contain 100% of daily value needs for both B12 (an essential nutrient that supports your body’s blood health, and can help prevent a type of anemia) and selenium (which helps make DNA, and contains antioxidants that help protect against cellular damage, infections, and disease.)”
4. Cod with skin
“Cod is another lean protein that’s high in omega-3 fatty acid that is also low in mercury content,” says Valdez. Adds Ehsani, “Cod is one of the leaner types of fish, meaning it’s lower in fat (so lower in omega-3s) and lower in overall calories than some of the fatter fish, but still provides you with an excellent source of protein. It also contains vitamins and minerals like B12 (almost 100% of your daily value needs), niacin, and phosphorus.”
5. Herring
“Herring is a great source of protein, and even has higher amounts of omega-3s than other fatty fish like sardines, mackerel and trout!” says Ehsani. “Similar to salmon, it also contains a good source of vitamin D, roughly 27% of your daily value, and contains selenium.”
The Worst Fish You Can Eat
Now that we’ve gone over the best, here are five fish you should consider skipping:
1. Shark
“Sharks are very high in mercury, since they eat other fish contaminated with mercury,” says Ehsani. “Mercury tends to accumulate in the fish protein and other toxins accumulate in the fish fat.”
2. King Mackerel
“King mackerel has one of the highest mercury levels in fish,” says Valdez.
3. Swordfish
“Swordfish is very high in mercury, and the FDA recommends women who might be pregnant, who might become pregnant, nursing mothers and young children should not eat it.”
4. Orange roughy
“Orange roughy is high in mercury and should be avoided, as a lot of toxins have been accumulated within the fish,” says Ehsani. “It has such high levels of mercury due to its long life (it can live over 100 years and over time accumulates toxins.) Fish with high mercury amounts should especially be avoided by at-risk groups like pregnant women, breastfeeding women and small children.”
5. Marlin
“Marlin is another fish that’s best to avoid, as they can be very high in toxins as well,” says Ehsani. “They contain unhealthy amounts of mercury that can be harmful to humans along with other toxins harmful to humans too!” Next up: 80 Best Cheap, Healthy Foods
Sources
Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics.
