Despite recent concerns about mercury poisoning, fish can be beneficial to your health for a number of reasons. Not only does fish contain the kind of “good fat” our body needs, it’s jam-packed with protein and nutrients.
In addition, fish can be a dieter’s best friend. That’s because fish is naturally lean and low in calories. This makes it easy to consume ample portions of fish without packing on unwanted pounds.
If you’re looking to add more fish to your diet, have a look at these five healthy fish options. Your waistline just might give you the thumbs up in return.
1. Salmon
Looking for a health boost? Consider salmon. Salmon and optimum health go hand in hand -- and there’s more than good reason for this.
For starters, salmon is one of the best natural sources of omega-3 fatty acids available. This unsaturated, “good fat” is a well-known key to heart health. Not only do good fats help to tame blood sugar, they decrease the risk of heart disease. And they can decrease inflammation in the body while at the same time raising those all-too-important “good cholesterol” numbers.
According to Health Alicious Ness, salmon also serves as a go-to source of niacin. This B3 vitamin may help regulate blood sugar and lower cholesterol. And research even shows that niacin can lower one’s risk of developing eye-clouding cataracts. In addition, niacin can reduce the risk of developing Alzheimer’s disease and the risk of dying from heart disease.
2. Tuna
If you love tuna salad, you’re in luck. When it’s made in a healthy way, tuna salad is pretty darned good for you. (Just make sure to reach for that lower calorie version of mayo.)
Tuna is a saltwater fish that can be found in both the Atlantic and the Pacific. Experts say that one of the most unique health benefits of tuna is that it contains selenoneine, which is a form of the mineral selenium. This antioxidant is protective to the fish itself, and may even transcend to humans once tuna is consumed. Selenium is important to immune health, serving as a stimulant that keeps the system running in a speedy manner.
But that’s not all. A combination of canned tuna and salmon may reduce the risk of atrial fibrillation if eaten more than two times a week. And, of course, tuna is rich in omega-three fatty acids. This makes tuna a go-to choice when it comes to heart health.
A quick tidbit: if you’re worried about health risks associated with mercury, the FDA says to stick with canned light tuna. Albacore tuna is higher in mercury.
3. Swordfish
As the Blue Water Fishermen’s Association puts it, “swordfish has long been considered ‘brain food’ for good reason.” Swordfish is beyond excellent when it comes to easy protein sources. In fact, the USDA reports that just three ounces of swordfish contains 20 grams of protein. That’s 40 percent of the amount of protein needed on a daily basis.
In addition, swordfish is rich in potassium, with three ounces containing 12 percent of the potassium you need in a day. Potassium is an electrolyte that is needed by the system to function. In addition, it can help to ramp up good health.
According to the George Mateljan Foundation, potassium and healthy blood pressure are also a team, which is why nutrition experts stress the importance of eating a potassium-rich diet. Further, potassium intake may reduce the risk of painful kidney stones.
Swordfish is also an excellent source of vitamin D. In fact, the National Institutes of Health Office of Dietary Supplements reports that just three ounces of swordfish contains 142 percent of the amount of vitamin D we need on a daily basis.
A fat-soluble vitamin, the NIH says that vitamin D isn’t naturally present in very many foods, making swordfish unique. Vitamin D is important when it comes to bone health. That’s because it helps the body to absorb calcium and to grow healthy bones. This is why low levels of vitamin D can cause bones to become brittle. And don’t think that this concept only applies to kids. As we age, vitamin D helps to protect against osteoporosis.
That said, you may want to avoid swordfish if you’re concerned about mercury levels in fish. The FDA says that swordfish can contain high levels of mercury. Both the FDA and the EPA (Environmental Protection Agency) have suggested that women who are or may become pregnant and women who are nursing may want to avoid fish high in mercury. In addition, this advisement applies to young children.
4. Oysters
Oysters may sound slimy, but they’re power-packed with nutrition. So you just may want to give oysters a chance when it comes to healthy sea friends.
The first health benefit of oysters comes in the way of zinc. According to SF Gate, one cup of oysters provides a whopping 650 percent of the amount of zinc needed in a day. Experts say this might even boost your sex drive. Wowzers!
In addition, oysters are a great way for those who don’t eat meat to consume protein. One cup of oysters has about 14 grams of protein, notes SF Gate. This is one heck of a way to get those much-needed “building blocks of life.”
And oysters are high in water-soluble B vitamins, which the body can’t store. Experts say that oysters are packed with B-12, with one cup of oysters containing about 362 percent of the suggested intake of B-12. Plus, you’ll get 13 percent of the amount of riboflavin needed in a day and 11 percent of the amount of niacin.
Now those are some good reasons to make oysters a go-to choice in the way of health.
5. Sardines
It’s no secret that sardines are not for everyone. But if you like them, we’ve got news for you – they’re chock full of health benefits.
First of all, sardines are low in calories, with less than 200 calories in three ounces. And in that small amount of calories, you’ll get a lot of nutrition. Not only will you get three times the daily amount of vitamin B12 that you need, you’ll also get ample amounts of selenium and phosphorous. And add that to the fact that sardines are rich in vitamin D. Experts say this helps to maintain healthy bones and may even prevent some types of cancer.