Dietitian's Advice: 5 Best Fish to Eat and Why
The Health Benefits of Fish
Eating fish is associated with the health benefits of lowering triglycerides, blood pressure, inflammation, macular degeneration and reducing the risk of heart disease and stroke. It also provides a lean source of omega-3 fatty acids, proteins and minerals. Omega-3s are good fats your body can’t make itself. There are numerous health benefits of omega-3s, as they are known to help strengthen the mind and ease movement by the body. Some studies also suggest they reduce the risk of heart disease. Salmon, sardines, tuna, herring and trout are fish high in omega-3s. Haddock, tilapia, pollock, catfish, flounder and halibut are leaner fish. However, Mitchell suggests making sure to have a mix of both fatty and lean fish in your seafood diet.
Mitchell also suggests reaping the benefits of omega-3s from food rather than from supplements, like fish oils. Taken in pill form, fish oils can have side effects, like upset stomach and diarrhea. It can also interfere with allergies, blood thinners or cause vitamin A toxicity. If you’re considering taking a fish oil supplement.
Top 5 Best Fish to Eat for Health
- Salmon (especially fresh water salmon or pacific salmon from Alaska)
- Sardines
- Rainbow trout
- Tuna
- Tilapia
“Most people I see with diabetes diabetes have heard me strongly suggest salmon be part of their diet once a week because salmon nutrition helps in the prevention of macular degeneration.”
Fish to Avoid When Pregnant
“Persons who are pregnant, who have a depressed immune system or who are very young or very old should not eat sushi because of the bacteria raw fish may carry. Freezing the raw fish before preparing it can prevent some problems, but not all.”
Introducing Kids to Fish
Most kids get their first taste of fish by eating fish sticks. However, frying and adding batter changes the fish from a lean protein into one that has fat. The nutrient value of fish is still the same, except for the added fat and calories.