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The Best Fishes for Eating

For meals typically filled with beef, pork and chicken, fish can provide a welcome alternative to an ordinary fare. In addition to providing variety, fish also can help fill important nutritional gaps. Fish such as salmon, tuna and sardines contain nutrients that may be capable of reducing inflammation, building strong bones and lowering cancer risks.

  1. Wild, Atlantic Salmon

    • A fatty fish, salmon packs a significant dose of healthy fat. One 3 oz. serving of wild Atlantic salmon, for example, contains more than 2gm of omega-3 fatty acids, according to NutritionData.com. Omega-3 fatty acids may lower inflammation, reduce chances of depression and maintain heart health, according to Environmental Defense Fund (EDF). Salmon is also an excellent protein source. Each serving of Atlantic salmon contains around 22 grams of protein.

    Albacore Tuna

    • Albacore tuna is also a source of omega-3 fatty acids. Six ounces of canned albacore tuna may contain up to around 1.35gm of omega-3 fatty acids, according to WHFoods. Tuna also contains vitamin D. Vitamin D, according to HealthyTuna.com, helps the body build strong bones by helping calcium and phosphorous. A link may also exist between vitamin D and cancer prevention.

    Sardines

    • Like albacore tuna, sardines also assist the body in building strong bones, according to the National Osteoporosis Foundation. Sardines contain both significant amounts of vitamin D and calcium. Sardines also come with a good amount of selenium and vitamin B12, according to the National Marine Fisheries Service.

    Choosing Fish

    • When purchasing fresh fish, the U.S. Food and Drug Administration (FDA) suggests that consumers look for signs of freshness such as clear eyes, tight scales and springy flesh. Fillets should appear shiny and compact. The FDA notes that fillets may lose some glossiness if previously frozen. If this occurs, the fillet is still safe to consume. Frozen and canned fish are viable alternatives to fresh fish. Consumers need to check frozen fish to see if the pieces were tightly sealed and have an absence of ice crystals.

    Considerations

    • Unfortunately, some fish are contaminated with toxins, such as mercury. The FDA advises young children and women who are pregnant or nursing to take precautions when consuming fish. Mercury may impair nervous system development. The FDA recommends 12 oz. of fish per week. Consumers need to avoid fish high in mercury, like shark and tilefish. According to the EDF, sardines and Alaskan wild salmon contain low amounts of contaminants.

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