Enlightened Subject Matter 39: What are the healthiest fish to eat? Here are the four types that dietitians recommend.
Michael D. Powers, Ph.D., USCCI
US Certified Court Interpreter 1980 / Ph.D. Spanish Portuguese 1981 / 24 years university professor / Estimates: 12,000+ depositions, hearings, etc. / 850 trials / 3000 documents / Conference Interpreter 650 conferences
Enlightened Subject Matter 39: What are the healthiest fish to eat? Here are the four types that dietitians recommend.
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This comes from an interesting article written by Lauren Manaker on published on October 3, 2024 in Yahoo.com entitled: “What's the healthiest fish to eat? Here are 4 types dietitians recommend — and what they say you should avoid.”
Below I copied a small portion of the article regarding the four types of fish that dietitians recommend.
Enjoy, and bonne appetite!
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What's the healthiest fish to eat?
While most fish are excellent additions to a healthy and balanced diet, some stand out as “best” choices for various reasons. Here are four to try.
Salmon
“One of the healthiest fish is?salmon, as it is high in health-promoting omega-3 fats,”?Melissa Mitri, a registered dietitian, nutrition writer and owner of Melissa Mitri Nutrition, tells Yahoo Life. “Salmon is very nutrient-dense, providing a generous amount of protein, healthy fats, vitamins and minerals in a small portion." That includes vitamins such as B12 and D and minerals like selenium, which support immune function and bone health.
It's worth noting that wild salmon contains more protein and potassium — which is great for managing blood pressure — than farm-raised varieties. “Salmon is also low in mercury, a heavy metal that can be toxic to the nervous system and various organs in large amounts,” adds Mitri.
Farmed trout
“Farmed trout?is a healthy choice due to its rich content of omega-3 fatty acids, which support heart health and reduce inflammation,” according to Mascha Davis, a registered dietitian nutritionist and author of?Eat Your Vitamins. “It is also a great source of high-quality protein, [which is] essential for muscle growth and repair. Furthermore, it provides important micronutrients, including vitamin D and selenium, which contribute to overall well-being.”
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Davis notes that there have been concerns about fish farming, also known as aquaculture. But she points to "significant advances" in the practice that have made it "more sustainable and cleaner." Says Davis: "In the U.S., numerous farmed trout operations grow fish in fresh spring water, provide high-quality feed and ensure ethical care for the fish." One easy way to ensure your farmed fish choices are responsibly raised and free from antibiotics is to?look for an Aquaculture Stewardship Council (ASC) label?on your product.
Sardines
Sardines?are also rich in omega-3 fatty acids. They are a low-mercury fish option thanks to being small and low on the food chain, which limits their mercury accumulation compared with larger predatory fish. This makes them a safer choice for regular consumption, especially for vulnerable populations such as pregnant women and young children.
Choosing sardines with bones (they are soft and edible!) provides an extra boost of calcium, contributing to bone health.
Atlantic mackerel
Mackerel?contains essential nutrients such as omega-3 fatty acids. It is also a good source of protein, B vitamins and minerals such as selenium and potassium.
Why eat Atlantic mackerel in particular? Compared with other types of mackerel, such as king mackerel, Atlantic mackerel has a notably lower mercury concentration, making it a more health-conscious option.
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