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.
It is rich in essential nutrients such as omega-3 fatty acids, high-quality proteins, various vitamins, and minerals. I can make seafood To make sure you choose a balanced diet overall.
However, not all types of fish are fresh fish. A nutritional perspective.
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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
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There’s a good reason why this fish receives so much love from medical professionals.
“Salmon is one of the best healthy fish choices. Salmon is rich in omega-3 fatty acids. helps cardiovascular It’s good for brain health, and it’s also high in protein,” said Lori Wright, registered dietitian and associate professor at the University of South Florida’s School of Public Health.
Wright said studies have shown that omega-3 intake reduces overall mortality from heart disease.
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“Additionally, omega-3s slightly reduce body weight. high blood pressure and a significant reduction in 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.”
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.
“Even sardines, unique nutritional profile “Because it’s rich in calcium, which helps with bone health and heartbeat regularity,” she said.
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-fried sardines with oil, garlic, onion and some lemon juice Add salt and pepper to remove the fishy smell, and enjoy with rice. Place sardines on top of the bagel instead of lox.
Rutenstein says halibut is rich in selenium, a heart-healthy antioxidant that reduces inflammation and oxidative stress.
“Halibut is also a good source of vitamin B6, which is beneficial for immune, neurological, and liver health,” Rosenstein said.
Please give me the golden sea bream.
“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.
Flounder has a high risk of contaminants and is low in many heart-healthy nutrients, such as omega-3s, potassium and magnesium, warns Rothenstein.
“There’s that too. high in sodium compared to potassium, which can increase blood pressure levels,” Rosenstein said.
Another fish you should avoid is farmed tilapia.
Despite its dubious 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.
It is worth warning that this fish may not good for healthsaid Wright.
“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.
Tuna can be controversial, so Rothenstein set the record straight.
Canned tuna is made in large quantities that you can keep 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 enjoy eating tuna, limit it to once or twice a week. Please.”
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.
“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.
“Children should avoid that type of tuna completely, and women of childbearing age should consume no more than 4 ounces per week,” Wright said.
Original article source: These fish are among the best and worst for your health, say experts.
