Choosing the right fish can be confusing, especially with so many options at the seafood counter. But selecting healthy fish is easier than you think. Experts agree that incorporating fish into your diet is a smart move, given its high protein content, essential omega-3 fatty acids, and vital micronutrients like iodine. The American Heart Association even recommends at least two servings per week – especially fattier varieties.
However, not all fish are created equal. Larger fish tend to accumulate more mercury, so it’s best to vary your choices. A balanced approach ensures you reap the benefits without overexposure to heavy metals.
Five Fish to Prioritize for Optimal Health
Here’s a breakdown of five of the healthiest fish, based on nutritional value and sustainability.
1. Salmon: Widely popular and versatile, salmon is a nutritional powerhouse. Wild-caught salmon is particularly rich in omega-3s, vitamin D3, vitamin B12, and protein. Leaving the skin on maximizes nutrient intake. A 3.5-ounce serving of wild Atlantic salmon contains approximately 182 calories, 25.4 grams of protein, and over 2,200mg of omega-3 fatty acids.
2. Anchovies: Don’t underestimate these tiny fish. Anchovies are packed with selenium (important for thyroid health), omega-3s (beneficial for cognitive function and heart health), and intense flavor. They’re available canned in water or olive oil; white anchovies in oil are a milder, more accessible starting point. A 3.5-ounce serving provides 210 calories, 28.9 grams of protein, and over 2,000mg of omega-3s.
3. Mackerel: An excellent source of omega-3s, B12, and vitamin D, mackerel is also sustainable and affordable. It’s fattier than tuna but less intense than sardines or anchovies. Canned mackerel is a convenient option for toast or salads, delivering 262 calories, 23.8 grams of protein, and over 1,300mg of omega-3s per 3.5-ounce serving.
4. Sardines: Similar to anchovies but larger and milder, sardines are another omega-3 powerhouse. They also provide vitamin B12, minerals, and calcium if you consume the bones. Wild sardines packed in extra-virgin olive oil are a particularly nourishing choice. A 3.5-ounce serving contains 208 calories, 24.6 grams of protein, and nearly 1,000mg of omega-3s.
5. Tuna: A good source of omega-3s, B12, D, iodine, and selenium, tuna requires mindful consumption. Since it’s a larger fish, mercury levels are a concern. Choose sustainable sources and moderate your intake. A 3.5-ounce serving of skipjack tuna contains 132 calories, 28.2 grams of protein, and 345mg of omega-3s.
Prioritizing Fish Oil Supplements
If you struggle to meet omega-3 needs through diet alone, a high-quality fish oil supplement can help bridge the gap. Look for certified products like mindbodygreen’s omega-3 potency+, which delivers 1.5 grams of EPA and DHA per serving from sustainably sourced anchovies.
Ultimately, diversifying your fish intake and considering supplementation when necessary is the most effective way to maximize the health benefits of seafood.
