Now that Thanksgiving is over, some of you may be tired of turkey and looking for something to eat other than leftovers.
Fish is often praised as a nutritious food that provides many health benefits.
Rich in essential nutrients such as omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals, seafood is a solid choice in an overall balanced diet.
However, from a nutritional point of view, not all types of fish are fresh catch.
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Michelle Ruthenstein, a New York-based nutritionist and owner of the website Entirely Nourished, says, “Not all fish are created equal when it comes to nutritional profile, so it’s important to remember that not all fish are created equal. It may be more beneficial for your health to choose fish that
Read on to find out which fish options deserve a regular spot on your plate, and which fish you can avoid.
Some fish are healthier than others. Keep reading to see the difference. (St. Petersburg)
The “best” fish for your health
salmon
There’s a good reason why this fish receives so much love from medical professionals.
“Salmon is one of the best choices for healthy fish. Salmon is rich in omega-3s, fats that support cardiovascular and brain health, and is also high in protein,” says the University of South Florida Administration. says Lori Wright, a nutritionist and associate professor. College of Public Health.
Salmon is rich in omega-3, which plays an important role in a balanced diet. (St. Petersburg)
Wright said studies have shown that omega-3 intake reduces overall mortality from heart disease.
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“Additionally, omega-3s moderately lower high blood pressure and significantly lower triglycerides,” she said.
“In addition to their cardiovascular benefits, omega-3s also have anti-inflammatory properties, which can be beneficial for people who suffer from arthritis.”
sardine
Sardines are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory properties and heart-healthy benefits, Rothenstein noted.
“Sardines also have a unique nutritional profile, as they are rich in calcium, which helps with bone health and heartbeat regularity,” she said.
Sardines may not seem like the most appetizing food, but this fatty fish is rich in EPA and DHA. It also contains plenty of calcium. (St. Petersburg)
In addition to praising sardines for being rich in omega-3s, Wright said sardines are rich in vitamin D and are cheap.
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If you want to add more sardines to your diet, Wright has some simple ideas.
Top the crackers with mustard and sardines. Stir-fry the sardines in oil, add garlic, onion, a little lemon juice, salt and pepper to remove the fishy smell, and serve with rice. Place sardines on top of the bagel instead of lox.
halibut
Rutenstein says halibut is rich in selenium, a heart-healthy antioxidant that reduces inflammation and oxidative stress.
Halibut is a heart-healthy dish known to reduce inflammation and benefit the immune system. (St. Petersburg)
“Halibut is also a good source of vitamin B6, which is beneficial for immune, neurological, and liver health,” Rosenstein said.
sea bream
Please give me the golden sea bream.
Rich in potassium and proven to improve blood pressure, red snapper is a great option to add to your healthy eating plan. (St. Petersburg)
“Red snapper is a rich source of potassium, which helps improve blood pressure and arterial health,” Rosenstein said, noting that the fish is also a good source of protein and B vitamins.
The worst fish for your health
only
Flounder has a high risk of contaminants and is low in many heart-healthy nutrients, such as omega-3s, potassium and magnesium, warns Rothenstein.
Flounder is lower in omega-3s, potassium, and other heart-healthy nutrients than other fish. (St. Petersburg)
“It’s also high in sodium compared to potassium, which can increase blood pressure levels,” Rosenstein says.
farmed tilapia
Another fish you should avoid is farmed tilapia.
Despite its shady reputation, tilapia is a great catch for cost-conscious Americans, experts say.
“They contain high levels of pollutants, antibiotics, and omega-6 fatty acids that can promote inflammation and negatively impact your health goals,” Rosenstein said.
Tilapia may be a common dish on menus, but this fish can actually be detrimental to your health goals. (St. Petersburg)
shark
Mr Wright said it was worth warning that the fish might not be good for your health.
“Sharks are very high in mercury, which is a neurotoxin, and should be completely avoided by pregnant women and children. Additionally, shark populations are in decline,” Wright said.
This may not be the most popular fish, but if you see shark on the menu, you should know that it is very high in mercury. (St. Petersburg)
Tuna
Tuna can be controversial, so Rothenstein set the record straight.
Canned tuna can be stored in large quantities in your pantry.
“Tuna is rich in vitamin B6 and vitamin B12, which support immune, hormonal and neurological health,” Rothenstein said.
“However, tuna is not a rich source of anti-inflammatory omega-3 fatty acids and is high in mercury. So if you like to eat tuna, limit it to once or twice a week. Please.”
Although tuna is rich in several vitamins, it lacks other important nutrients, so eat this fish only a few times a week. (St. Petersburg)
Due to its high mercury content, it may need to be avoided by certain people, including children and pregnant or breastfeeding women.
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Wright said the basic guideline is to choose light tuna and limit it to fewer than two servings per week.
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“A 130-pound woman can eat almost two 6-ounce cans of light tuna per week and still stay within the mercury safety zone recommended by the Environmental Protection Agency,” Wright said.
Light tuna is recommended to limit mercury intake. (St. Petersburg)
“Children 4 to 5 years old should only eat about 4 ounces of light tuna per week,” Wright added, noting that guidelines differ for albacore tuna.
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“Children should avoid that type of tuna completely, and women of childbearing age should consume no more than 4 ounces per week,” Wright said.
