The Best Types Of Fresh Fish To Add To Your Diet
Most research says that we should be eating as much fresh fish as possible. While this is true, there are some types of fresh fish which are a healthier option than others. Fish is a great source of healthy, lean protein, not to mention that most fish is delicious. There are certain types of fish that provide brain and heart-healthy omega-3 fats which provide so many benefits. These are the oily fish such as tuna, salmon, and sardines. Eating a diet of fresh fish is a great way to stay healthy, but it is also important to eat fish which are sustainable. While it is good to eat healthy, we should always be conscious of where we get our food.
There are some types of fresh fish which are easier to find and better for both health and sustainability. These fish are healthy for both the body and the planet.
While many tuna contain mercury, Albacore Tuna which is pole or troll-caught in British Columbia or the United States is a good choice. Troll and pole fishing tend to catch the smaller, younger tuna which do not contain high levels of mercury. These fish are also caught in the colder waters of the north which means they will have more omega-3 fats.
Wild-caught salmon from Alaska is another good choice. Alaska has an incredibly well-managed fishery program so taking salmon is managed so the numbers are not depleted. This close management also results in healthier salmon which pack large amounts of omega-3fats.
Sardines are starting to make their way onto the lists of superfoods and justifiably so. Sardines pack more omega-3 per three ounces than tuna or salmon and one of the rare foods naturally high in vitamin D. Pacific sardines quickly reproduce making them sustainable.
Farmed rainbow trout is a better choice than freshwater trout because trout caught in lakes or streams may be high in contaminants. U.S. farm-raised rainbow trout are raised in freshwater ponds which protect them from most contaminants.
Freshwater Coho Salmon
This salmon, raised in fisheries is the first farmed salmon to be rated Super Green by Seafood Watch. Most salmon farms are crowded and salmon can be found infected with parasites which are then treated with antibiotics. This is not a healthy fish to eat. Coho salmon are raised in much better conditions and also contain high amounts of omega-3, more than 1,025 milligrams per three ounce serving.
It is important to ensure you get enough fresh fish in your diet, but it is just as important that the fish you are eating is sustainable and does contain as few contaminants as possible. Fish is considered a high-powered brain and heart food, helping keep both of these vital organs healthy and happy. Most experts recommend eating fish at least twice a week for optimum nutritional and health benefits.
With all the different ways to prepare fresh fish, it can quickly become a staple in your diet. Just do some research to ensure it is from a sustainable source and does not contain many contaminants.