People are becoming more health-conscious these days, and it’s no wonder – unless you’ve been taking a vow of silence in the hills of Tibet for the last couple of decades, you’ll no doubt have been bombarded with all the news about what you should and shouldn’t eat, and how important exercise is for your overall health and well-being. Out of all the myriads of foods you should be including in your diet for good health, fish is most definitely one of them.
One of the greatest benefits that fish can provide for you and your body is the abundance of omega-3 fatty acids that many of them contain, like salmon, tuna and sardines. This fatty acid is also crucial for brain health and development, particularly for young children who are still going through their developmental phase. Fish is genially considered one of those foods that is necessary for sustainability. Read on to discover 6 of the most important types of fish that you should incorporate into your diet.
1 – Albacore Tuna
The key to healthy albacore tuna – which is commonly the type you’ll find canned – is that it’s classified as
either “troll-or-pole”. What this means is that when they these fish are much younger and smaller when caught, they’ve had a lot less time to accumulate mercury, which has been associated with a myriad of health issues. These fish have a lower mercury and toxin level than others captured in colder northern waters, and also have a higher omega-3 level. Make sure you know how your fish is caught, and where it was captured from.
2 – Salmon
This type of fish is the best breed for an abundance of omega-3 fatty acids. However, not all salmon is created equal. By far, the best type of salmon you can eat is the wild-caught breed from Alaska. Rather than consuming fish-farm salmon, wild-caught salmon has not been exposed to antibiotics and other drugs that can compromise the health of the fish, and those who consume it. Alaska’s salmon fishery is so well-maintained and governed that biologists are required to post how many wild salmon have returned to sea. This means that the fish are caught when they are much healthier and are at their omega-3 peak. These salmon from Alaska fisheries are just about the most sustainable type of fish in the world.
3 – Oysters
These little critters are not just considered a delicacy in many parts of the world and at a variety of restaurants, but they are also very high in omega-3′s and iron. Better yet, oysters are actually good for the environment – they feed off of the nutrients and algae in the water in which they spawn, improving the water quality. Not only that, but they behave like natural reefs, which provide food for other fish. Just be careful of the raw shellfish that are caught from warm waters, which tend to be high in bacteria.
4 – Sardines from the Pacific
Sardines are not just highly-salted creatures that are used to spice up a number of dishes. They are actually packed with omega-3 fatty acids and have been making it onto a number of superfood lists. In fact, about 1,950 mg of omega-3′s are contained within a serving – that’s more than a 3-ounce serving of salmon! Not only that, but you’ll get a big dose of natural vitamin D from this little fish.
5 – Rainbow Trout
Thankfully, almost all the trout that you will find at your supermarket is farmed rainbow trout, which means it has been exposed to far less contaminants and toxins than lake trout. These type of trout are farmed mainly in freshwater ponds in the U.S., which feeds them a healthy fishmeal diet and protects them from contaminants.
6 – Freshwater Coho Salmon
This type of salmon is actually the first – and only – type of farmed salmon that is approved in certain states and gets a ‘Super Green’ rating. Other farmed salmon still gets the thumbs down due to the high level of mercury and other contaminants, and are actually on the “avoid” list. No antibiotics are used to treat these farmed freshwater coho salmon, making these one of the fish you can safely consume while reaping the benefits of omega-3 fatty acids.
When shopping for fish to load up on their health benefits, make sure to pay close attention to where the fish were caught, and if they have been overly exposed to mercury and other contaminants that can compromise your health.