Start TODAY encourages individuals to increase their consumption of high-quality lean protein sources such as fish, as most Americans do not meet the recommended two servings of seafood per week. Fish is rich in essential nutrients like omega-3 fatty acids, which have been linked to numerous health benefits. Canned sardines are highlighted as the number one best fish to eat due to their affordability, shelf-stability, and high levels of marine-based omega-3 fats. Sardines are also packed with calcium and vitamin D, making them a nutritious choice for overall health.
Salmon is also recognized as one of the healthiest fish to eat, offering similar benefits to sardines but with a milder flavor. Other recommended fish options include trout, Arctic char, halibut, shrimp, cod, branzino, anchovies, mussels, scallops, crab, flounder, and tuna. Each of these fish varieties offers unique nutritional benefits, such as protein, omega-3 fats, vitamin D, and other essential nutrients. It is essential to vary your seafood intake to maximize the health-supporting nutrients while minimizing the accumulation of certain chemicals that may be present in fish over time.
Consuming fish regularly has been associated with several health benefits, including reduced risk of high blood pressure, heart disease, depression, arthritis, dementia, and premature death from heart disease. Fish is a rich source of protein, vitamin D, and marine-based omega-3 fats, all of which play a crucial role in maintaining overall health and well-being. By including fish in your diet at least twice a week, you can support bone health, immune regulation, and control inflammation, among other benefits.
Certain types of fish, such as salmon, trout, sardines, anchovies, mussels, and crab, are particularly high in omega-3 fats, making them excellent choices for meeting your recommended intake. Fish also provide varying amounts of protein, with some varieties offering up to 20 grams of protein per 3.5-ounce serving. Additionally, fish contains different calorie levels, with oily fish like salmon containing around 200 calories per serving, while other varieties have approximately 100 calories, making them a lean and nutritious option.
While fish offers numerous health benefits, it is essential to avoid certain species that are high in mercury, such as king mackerel, marlin, shark, and swordfish. The FDA also recommends steering clear of fish with the worst environmental impact, as indicated by organizations like the Monterey Bay Aquarium Seafood Watch. Fish oil supplements are available as an alternative to consuming fish, although research on their effectiveness varies. Consult with your healthcare provider before starting a fish oil supplement to ensure it is safe for you.
In conclusion, including fish in your diet two times per week can provide a variety of health benefits, including essential nutrients like protein, omega-3 fats, and vitamin D. Choosing a diverse range of fish options can help you maximize the nutritional benefits while minimizing the risks associated with certain chemicals that may be present in fish. It is important to balance your fish intake with other protein sources and consult with a healthcare provider if considering fish oil supplements.