When it comes to getting your daily source of protein and beneficial fats, it doesn’t get much healthier than fish. Not only are fish rich in protein, but they also have valuable nutrients like B vitamins, iron, zinc, and omega-3 fatty acids. It is recommended that adults eat fish at least twice per week to get these health benefits, but some fish are inherently healthier than others.
These are the best types of fish to eat and why they’re your best choices when consuming seafood.
Sardines
Wild-caught sardines may be tiny and inexpensive compared to other types of fish, but they are still powerhouses in terms of nutrition. They are naturally rich in vitamin D, which is a vitamin that can be difficult to get from food. Sardines are also a hearty and abundant species that offers lots of omega-3 fatty acids to the diet.
Salmon
Salmon is one of the best types of fish you can get for heart health because of the omega-3 fatty acids it contains. Salmon also contains calcium and vitamin D, and wild-caught salmon tend to be more nutrient-dense (not to mention more ethical) than factory-farmed salmon.
Trout
Trout typically comes from freshwater ponds in the U.S., and there are regulations in place regarding chemicals used while harvesting these fish. Trout are excellent sources of protein and also contain the valuable vitamin B-12.
Tuna
There have been some mercury scares and over-fishing concerns with regard to eating tuna in the past, but tuna is still a healthy fish to eat in moderation and when obtained from reputable sources. It’s low in calories and packed with protein, with about 22 grams of protein per 100-gram serving of tuna.
Cod
Cod is a low-calorie, lean fish that has lots of health benefits as long as you don’t order it fried. Cod is a flaky, white fish that is high in key nutrients like niacin, vitamin B-12, and phosphorus.
Mackerel
Another great fish to eat as part of your diet is mackerel, an oily fish full of healthy fats your body needs. This is a good fish to eat if you’re looking to lower your blood pressure and maintain a healthy heart.
Fish Supplements
If you don’t get enough fish in your diet because you don’t like the taste or it’s too expensive to buy on a regular basis in your area, you may benefit from natural supplements that contain fish. Fish-based supplements are also a great way to boost your nutrition while traveling when your daily meals are uncertain.
Seagate’s Omega-3 Fish Liver Oil capsules contain a high natural level of Omega 3 fatty acids that are extracted from a variety of fish livers of pelagic marine species. We perform the entire oil extraction, separation, and purification process in our own plant so you know exactly what’s in the product you’re buying.
Meanwhile our Marine Protein capsules are made of a unique freeze-dried 75 percent protein concentrate from whole sardines and anchovies. We harvest these fish along the Pacific coast of Baja California, where they are part of an abundant and stable resource. Being on a lower level of the ocean food chain, these species are free of many of the toxins and contaminants found in the predator species of fish.