No matter how much you love eating fish, there’s a good chance that you’re not getting enough of it into your diet. In fact, according to a report by the Harvard School of Public Health, only one in five Americans meet the daily recommendations for seafood consumption.
And that’s a shame because omega-3 fatty acids — which are present in fish and other sea foods — have been proven to have a number of benefits. These include everything from reducing the risk of heart disease to increasing brain function. Oily fish like salmon and sardines are chock full of health benefits that regular white fish can’t offer. According to Fish Me Australia, here are five types of fish you should be eating for a healthier and happier life.
1. Salmon
Salmon is one of the most nutritious foods in the world, rich in omega 3 fatty acids and vitamin D. In fact, it’s considered such a super-food that many people eat it every day. Salmon is also loaded with anti-inflammatory compounds that help protect your body against diseases like heart disease and cancer. if you’re trying to decide which fish to buy, salmon should be at the top of your list. One serving of salmon can contain more than 2,000 milligrams (mg) of omega-3s, according to the American Heart Association (AHA). That’s more than enough for an entire day.
It doesn’t just have a lot of omega-3s, but it also contains a high amount of protein — 20 grams per serving. This makes it perfect for anyone who wants to add more protein to their diet without excess fat.
Salmon is also rich in other vitamins and minerals: It has large amounts of vitamin B12, selenium and potassium. These nutrients help repair cells and protect your body from disease and infection. They also prevent anemia and may help reduce the risk of heart disease.
2. Tuna
As one of the most popular varieties of seafood, tuna offers a range of nutritional benefits. It is an excellent source of protein and omega-3 fatty acids and is also low in calories and saturated fat. Tuna is especially rich in vitamin B12 and selenium, minerals that have been linked to a reduced risk of heart disease. Tuna is another great source of lean protein that offers numerous health benefits. According to the U.S. Department of Agriculture (USDA), 3 ounces of tuna contains about 21 grams of protein, which is 42 percent of the daily recommended value. Tuna also has high levels of omega-3 fatty acids and essential vitamins like B6 and B12.
3. Trout
Trout is another popular fish that provides a similar nutritional profile to salmon — high in protein and omega-3s, plus vitamins B6 and B12 and selenium. You can typically find fresh trout at your local supermarket or butcher shop, but if you live close to a stream or river, you might consider catching your own!
4. Sardines
Sardines are another oily fish that are renowned for their health benefits. They’re high in protein, which will help you feel full longer without packing on the pounds. They’re also high in omega 3 fatty acids, which have been shown to improve brain function, reduce inflammation and lower blood pressure.
5. Mackerel
Mackerel has become a popular choice for the health conscious among us because it’s packed with nutrients but low in calories. It’s especially rich in vitamin B12, which helps boost your metabolism and keep your red blood cells healthy. Mackerel is also rich in omega 3 fatty acids and vitamin D3.