Some fish have more benefits than others

Some fish have more benefits than others

Seafood can be a healthy choice in an overall balanced diet. However, not every type of fish is considered good from a nutritional perspective, according to experts.

Not all fish are equal when it comes to their nutritional profile, so choosing certain types may be more beneficial to your health, explained Michelle Rothenstein, a cardiologist at EntirelyNourished.com.

The list below shows the best and worst fish for our health, according to nutrition experts.

salmon

The best fish for our health is salmon, and there are good reasons why this fish gets so much love from health professionals.

“Salmon is among the best choices for healthy fish,” said Lori Wright, a registered dietitian and professor at the University of South Florida. “It is high in omega-3 – fats that help with cardiovascular and brain health – and it is also high in protein.”

oysters

Oysters are also rich in Omega 3 and iron. It is also good for the environment. But there is one warning about it: do not consume it raw.

sardine

Nutritionists also pointed out that sardines are rich in EPA, DHA, and omega-3 fatty acids, which provide anti-inflammatory and heart-health benefits. In addition, it contains a high percentage of vitamin D and is inexpensive.

Halibut

In parallel, halibut is a good choice, as it is rich in selenium, an antioxidant that is good for the heart and reduces inflammation and oxidative stress.

It is a good source of vitamin B6, which is beneficial for immune, nerve and liver health.

Red fish

Red snapper is also a useful option, as it is a rich source of potassium, which helps improve blood pressure and arterial health, and a good source of protein and B vitamins.

The worst types are as follows:

Sole thickness

Experts have warned that sole contains a high risk of contaminants and is low in many heart-healthy nutrients such as omega-3, potassium and magnesium.

It also contains a high percentage of sodium compared to potassium, which may increase blood pressure levels.

Farmed tilapia

Another fish you may want to stay away from is farmed tilapia, which contains high levels of pollutants, antibiotics, and omega-6 fatty acids that can be pro-inflammatory and negatively contribute to your health goals.

Orange coarse fish

Also known as the red rough, the orange roughy has a long lifespan, meaning it often picks up many pollutants throughout its life, including high levels of mercury.

Sharks

Experts say it is worth noting that this creature may not be beneficial to your health or the environment.

Sharks contain a very high percentage of mercury, which is a neurotoxic substance. It should be completely avoided by pregnant women and children. Moreover, shark numbers are also declining.

Tuna

This fish can be controversial, as it is a rich source of vitamins B6 and B12, which help support immune, hormonal and nerve health.

However, tuna is not a great source of anti-inflammatory omega-3 fatty acids, and it also contains high levels of mercury, so if you enjoy it, you should try to limit your intake to once or twice a week.

Due to its high mercury content, it may need to be consumed zero times – or just once a week – by certain population groups, such as young children and pregnant or breastfeeding women.

Experts concluded that children should avoid this type of tuna completely, and women of childbearing age should not consume more than four ounces per week.

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