The Best and Worst Fish for Your Health, According to Experts
Published Nov. 10, 2023
Fish is widely known for its nutritional benefits, providing a variety of essential nutrients such as omega-3 fatty acids, high-quality protein, vitamins, and minerals. However, not all types of fish offer the same health benefits. Michelle Routhenstein, a cardiology dietitian at EntirelyNourished.com, explains that choosing specific types of fish may be more beneficial for your health.
‘Superior’ Fish for Your Health
Salmon is a favorite for health professionals due to its high omega-3 content, which is beneficial for cardiovascular and brain health, as well as its high protein levels. Omega-3 also provides a reduction in high blood pressure and significant reduction in triglycerides. In addition to its cardiovascular benefits, omega-3s also have anti-inflammatory properties, making them ideal for those suffering from arthritis. Oysters, like salmon and sardines, are high in omega-3s and iron, making them good for both your health and the environment.
Sardines are rich in EPA and DHA, omega-3 fatty acids that provide anti-inflammatory and heart health benefits. They are also rich in calcium, which is beneficial for bone health and heartbeat regularity. Halibut is rich in selenium, which reduces inflammation and oxidative stress, and vitamin B6, which is beneficial for immune, nerve, and liver health. Red snapper is a rich source of potassium, protein, and B vitamins.
‘Inferior’ Fish for Your Health
Sole has a high risk for contaminants and is low in heart-healthy nutrients like omega-3s, potassium, and magnesium. Farmed tilapia contains high levels of contaminants, antibiotics, and pro-inflammatory omega-6 fatty acids. Orange roughy is best avoided due to its high levels of mercury, and shark is also high in mercury and could be detrimental to both health and the environment.
Tuna is a rich source of vitamins B6 and B12, which support immune, hormonal, and nerve health. However, it is not a great source of anti-inflammatory omega-3 fatty acids and contains high levels of mercury, so it should be limited to 1-2 times a week, especially for young children and pregnant or breastfeeding women.
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