Fish not only contains proteins but all the essential nutrients required for your body. It is recommended to include fish in your diet twice a week. You get the advantage of getting low calorie protein by eating fish and it does not contain cholesterol like meat.
Some of the fishes that improve your health are salmon, mackerel, sardines, black cod, oysters and rainbow trout.
1. Salmon :
All kinds of salmon are rich in antioxidants and hence form a rich source of omega 3 acids. One serving (around 70-80 gm) of salmon consists of 800-1200 mg of omega acids. Further they contain added vitamin D which is very much essential for the growth of bones. When compared with wild ones, farm salmon contains high amount of omega 3.
2. Rainbow Trout :
Rainbow trout has a nut like taste and one serving of this fish contains about 850 mg of omega 3 acids. It is a huge resource of vitamin B12 and hence good for your body metabolism. By taking rainbow trout regularly you are not likely to get any kind of heart problems.
3. Pacific Halibut :
Halibut is another fish with extraordinary antioxidant content in the form of omega 3 fatty acid. You can manage the recommended daily dose of omega acid by taking just 70 gm of this fish. In addition it forms a natural source of vitamin D and potassium. But it is not recommended for pregnant women as regular intake.
4. Mackerel :
Again similar to salmon, mackerel is a type of fish loaded with omega-3 content. One serving of mackerel contains about 980 mg of essential fatty acid. In addition it is a good source of vitamin B12. However if you choose pickled mackerel it may contain high sodium content.
5. Sablefish :
Like many other fishes, sablefish contains about 1500 mg of omega 3 fatty acid in about 75 gm (one serving). Sable is also known as butterfish owing to its shiny texture. But it may contain high levels of mercury and hence you cannot take sablefish regularly and pregnant women should avoid this fish.
If you can tolerate strong flavor you can opt for herring, sardines and anchovies since they are packed with antioxidants.
6. Crab :
Crab belongs to the family of fish and contains many essential nutrients like vitamins and calcium. And it contributes about 80 calories even if you include three serving. One drawback of crab is it contains high sodium level and not good for heart and blood pressure patients.
7. Scallops :
These are kind of fresh water mussel which can be taken regularly. This is indeed a high protein diet available in many sizes. You can have this in your salad also.
8. Tuna :
Tuna is high in protein but low in fat. It contains loads of vitamin D and B12 along with nutrients like iron and calcium. But you need to be careful in choosing tuna since some of them contain high level of mercury which is dangerous. Canned ones available in supermarket may contain high sodium which is not suitable for hypertensive people.
9. Oysters :
Oysters are essentially one of the best seafood that can be taken regularly. It is packed with omega 3 acids and protein and low in toxic level of mercury. It can be taken up to 3 times a week.
10. Shrimp :
Shrimp has high iodine content and can be had once in a week.
11. Sardines :
While choosing sardines, go for smaller ones since larger ones can have high mercury content. Sardines are loaded with essential nutrients, vitamins and omega acids. Opt for fresh ones instead of canned ones to avoid sodium level.
12. Fishes To Avoid :
Generally, fishes are good in nutrients and omega acids and hence recommended for your health. But some of them contain high levels of mercury which is poisonous. Mercury can lead to many serious problems of toxicity in blood and can damage vital organs.
13. Bluefin Tuna :
This kind of tuna is marked as “endangered species” by the world wildlife. Since people indulge in overfishing of this kind of fish population has drastically reduced. So the available ones can contain high mercury contain and hence avoid eating them regularly. If you are fond of bluefinned tuna you can eat one serving a month.
14. Orange Roughy :
According to the warning issued by the Seafood Watch orange roughy lives over 100 years and hence no one can guarantee about the mercury content in this fish.
15. Salmon Farmed In Pens :
Although salmon is a popular fish variety rich in nutrients it has the chance of containing parasites. You can opt for freshwater ones instead of packed salmons. Fishes available in open net farm are often given a shot of antibiotics and hence they can pollute the water.
16. Mahi Mahi :
This fish is marked as least eco friendly type by the environmental authorities.