Something smells fishy and squishy, but not all fish in the sea is good for the belly. Even though we read and hear about the benefits of eating fish and seafood and how they are rich in omega-3 fatty acids, selenium and B12 vitamins, not all fish deserve the “healthy food” title. Nature has its way of selecting what seafood and types of fish are good for us and which ones are to be avoided.
The following are the healthiest choices of fish and seafood:
1. Salmon (the wild kind) is a healthy type of fish because it is packed with omega-3 fatty acids and very few contaminants. It is the most common fish on the market, but it should not be taken for granted, and if chosen wisely, they can contain up to 3 times the recommended daily dose of omega-3s.
2. Rainbow Trout (the farmed kind) means that they have been bred in fresh water in ponds. Therefore, they contain much less contaminants than lake trout and are rich in B12 and niacin which are good for lowering bad blood cholesterol.
3. Tuna fish (light, canned) is on the list because it is rich in omega-3s and niacin, as well as selenium and B12. It contains more mercury than many other fish, but this type of tuna has the least mercury content than any other type of tuna, so feel free to eat it, but limit it to 8 times a month.
4. Oysters contain around 300 mg omega-3s per serving and 1/3 of RDV of iron. Also, they are very low in mercury, but have zinc for immunity boost, calcium and magnesium. They are also high in protein (6 medium oysters contain around 6 grams of protein) and it is of high quality as well.
5. Clams receive good grades in low contaminants. Also, they contain more iron than regular beef. They are high in Vitamin B6, especially B12 which is good for the nerves; also, vitamins B2 and B3 as well as Vitamin C. From minerals, there are phosphorus, potassium, selenium, zinc, manganese and copper.
6. Shrimps are another healthy sea food because not only are they low in calories (84 kcal per serving), but they also contain a balanced mercury level and 0.3 g of omega-3s. The negative side is – they contain as much cholesterol as an egg, so if your cholesterol is on the rise, limit this food to just once a week.
7. Lobster (spiny) contains omega-3s in its tail, and a very low amount of mercury. It is packed with protein and vitamins and minerals such as Vitamin E, B12, Vitamin A and B6. From minerals it contains zinc, selenium, calcium, potassium and magnesium which make it one of the healthiest sea foods on the market.
Whichever fish or seafood you choose, make sure you do some research on its health benefits and hazards. Even though it is highly recommended to include fish and seafood in your diet, not every fish and seafood contain same amounts of healthy nutrients or harmful ingredients. Therefore, before a trip to fish market, decide which fish/seafood is best for your health condition and then make the purchase.