Now that Thanksgiving is over, some people may be tired of turkey and looking for something other than leftovers.
Fish is often hailed as a nutritional heavy hitter that provides a host of health benefits.
Rich in essential nutrients such as omega-3 fatty acids, high-quality proteins and a variety of vitamins and minerals, seafood can make a solid choice in an overall balanced diet.
Not all types of fish, however, are fresh fish from a nutritional standpoint.
THE OLDEST MAN IN THE WORLD, WHO DIED AT 112 YEARS OLD, ATE THIS MEAL EVERY FRIDAY.
Michelle Routhenstein, a New York-based nutritionist and owner of the website Entirely Nourished, said, “Not all fish are created equal when it comes to their nutritional profile, so making the right choices can be very beneficial to your health.”
Learn which fish options deserve a regular place on your plate – and which can be avoided.
Some fish are better than others for your health. Read on to see the difference. (Stock)
The ‘best’ fish of your life
Salmon
There are good reasons why this fish has received a lot of love from health professionals.
“Salmon is among the best healthy fish choices. It’s high in omega-3s — fats that help cardiovascular health — and it’s also high in protein,” said Lauri Wright, a registered dietitian and associate professor at the University of South Florida. College of Public Health.
Salmon is high in omega-3s, which are an important part of any balanced diet. (Stock)
Research shows that omega-3 consumption reduces the number of deaths from heart disease, Wright said.
JALAPEÑO BREAD WITH SALMON AND CREAM CHEESE: TRY THE RECIPE
“In addition, omega-3 provides a moderate reduction in high blood pressure and a significant reduction in triglycerides,” he said.
“In addition to cardiovascular benefits, omega-3s also have anti-inflammatory properties, making them beneficial for those suffering from arthritis.”
Sardines
Sardines are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — omega-3 fatty acids — that provide anti-inflammatory heart health benefits, Routhenstein noted.
“Sardines also have a unique nutritional value because they are rich in calcium that helps the bones and regular heartbeat,” he said.
Although sardines may not sound like a very tasty dish, this oily fish is rich in EPA and DHA. It is also filled with calcium. (Stock)
Apart from touting sardines as being full of omega-3s, Wright said sardines have vitamin D and are inexpensive.
NORTH CAROLINA WOMAN EAT NOTHING BUT SARDINES, LOST 35 POUNDS: ‘THIS IS NO FOOD’
If you want to add more sardines to your diet, Wright has a few simple ideas.
Top the cracker with mustard and sardine. Toss the salad in oil, garlic, onion and lemon juice along with salt and pepper to bring out the strong flavor of the fish and serve with rice. Substitute sardines for lox on top of the bail.
The halibut
Halibut is rich in selenium, according to Routhenstein, which is a healthy antioxidant that reduces inflammation and oxidative stress.
Halibut is a healthy food known to reduce inflammation and benefit the immune system. (Stock)
“Halibut is also a good source of vitamin B6, which is beneficial for the immune system, nerves and liver,” says Routhenstein.
Red snapper
Pass the red snapper, please.
Rich in potassium and shown to improve blood pressure, red snapper is an option to add to your healthy eating plan. (Stock)
“Red snapper is a rich source of potassium, which helps improve blood pressure and arterial health,” says Routhenstein, noting that this fish is also a good source of protein and B vitamins.
The ‘worst’ fish in your life
Sole
Sole has a high risk of contamination, and is low in many healthy nutrients such as omega-3s, potassium and magnesium, warns Routhenstein.
Sole has lower omega-3s, potassium and other heart-healthy nutrients compared to other fish. (Stock)
“It’s also high in sodium compared to potassium, which can raise blood pressure,” says Routhenstein.
Domesticated tilapia
Another fish you may want to avoid is farmed tilapia.
TILAPIA CAN BE THE BIGGEST ATTACK FOR AMERICANS IN CATTLE, DESPITE IT’S REPUTATION FOR BEING A FISH, EXPERT SAYS.
“It contains high levels of pollutants, antibiotics and omega-6 fatty acids that can have negative effects and negatively impact your health goals,” says Routhenstein.
Although tilapia may be a common dish found on the menu, this fish can have a negative impact on your health goals. (Stock)
A shark
It’s good to flag that this fish might not be good for your health, says Wright.
“Shark is very high in mercury, which is a neurotoxin. It should be completely avoided by pregnant women and children. In addition, the shark population is decreasing,” said Wright.
Although this may not be the most popular fish, if you see shark on the menu, you should know that it is very high in mercury. (Stock)
Tuna
Tuna fish can be controversial – so Routhenstein set the record straight.
TUNA FISH IN THE CART CONTINUES WITHOUT KEEPING IT IN YOUR PATCH.
“Tuna is a rich source of vitamins B6 and B12, which help support the immune system, hormones and nerves,” says Routhenstein.
“However, tuna is not a great source of anti-inflammatory omega-3 fatty acids, and it contains high levels of mercury – so if you enjoy it, you should try to limit it to two to two times a week.”
Tuna is rich in vitamins, but lacking in other important nutrients, so enjoy this fish only a few times a week. (Stock)
Due to its high mercury content, it may need to be avoided by certain people, including children, and women who are pregnant or breastfeeding.
CLICK HERE TO SUBSCRIBE TO OUR LIFE NEWSLETTER
Wright noted that a basic guideline is to choose light tuna and limit it to less than two servings per week.
For more lifestyle articles, visit www.foxnews.com/lifestyle
“A 130-pound woman can eat about two cans of light tuna a week and stay within the EPA’s recommended mercury limit,” Wright said.
Light tuna is recommended to limit the amount of mercury consumption. (Stock)
“A 4- or 5-year-old should eat only about four ounces of light tuna per week,” added Wright, noting that guidelines differ for albacore tuna.
CLICK HERE FOR THE FOX NEWS PROGRAM
“Children should completely avoid this type of tuna, and women of childbearing age should not eat more than four ounces per week,” said Wright.
Source link
