Scientific evidence has clearly demonstrated how healthy eating fish can be, particularly for cardiovascular health and especially when consumed as part of a healthy, balanced diet. Scientific bodies have long touted the health benefits to regular fish consumption, with many governing bodies recommending a minimum of two portions of fish per week. However, what is less well publicised is how certain types of fish are far healthier than others. As noted in a prior post, specific species of fish can vary in levels of mercury commonly within them, ranging from perfectly safe to potentially dangerous (if you’d like to read more about the issue of mercury and fish consumption, click here). However, this is not the only way in which species of fish differ with regards to your health; the nutritional profiles of certain fish are far superior to others with regards to improving your overall well-being, and this is not just due to levels of omega-3 present.

In this short article, we are going to highlight what we have found to be three of the healthiest fish to eat, taking into account not just the nutritional profile, but also the potential for the presence of toxic, industrial chemicals and pollutants within the fish. All of the fish listed in this article have also been verified by Seafood Watch, the program run by the Monterey Bay Aquarium. This program has combined data from leading health organisations and environmental groups to come up with their list “Super Green: Best of the Best” of seafood. This list highlights the seafood that’s not only good for you, but also good for the environment.

Sardines (Pacific & Wild Caught)

Sardines are often cited as a superfood and for good reason; these fish may be small, but the inexpensive sardine is packed full of healthy nutrients. At 1,950mg of omega-3 fatty acids per 3 ounce serving, these little fish pack more of the heart-healthy fats than even salmon (or just about any other food for that matter). What’s more, sardines are one of the few food sources of vitamin D (around 44% of our RDA in one small can), an essential nutrient for bone (and overall) health, and one that is so often lacking in the modern western diet. In fact, researchers studying the impact of nutrition on our health have referred to the modern day vitamin D deficiency as a pandemic, with a lack of this key nutrient deficiency being associated with increased risk of common cancers, autoimmune diseases, hypertension, and infectious diseases. This evidence supports our naming the humble sardine as one of the world’s healthiest fish to consume, and we should all try to up our intake. Possibly the best thing about these fish is that due to them being wild and so low on the food chain, they are essentially free of industrial pollutants (such as PCBs) which have been implicated in some health issues and are perfectly sustainable, so enjoy them worry-free!

2. Salmon (Sockeye, Wild Caught)

You knew it was coming – salmon have always been the poster boy for healthy eating, and with around 1,210mg of omega-3s per 3 ounce serving, it’s easy to see why. What I do want to highlight here is that not all salmon is created equal. What makes sockeye salmon so special is that it is caught wild off the coast of Alaska. Alaska is well known for its sustainable fishing practices and fresh, pollutant free water, leaving the sockeye salmon with some of the lowest levels of industrial toxins found in any fish (unlike their farmed counterparts, which have been shown to contain detectable levels of PCBs and dioxins, amongst other toxins). Being wild, the salmon have had an opportunity to exercise and eat their natural diet, resulting in a far superior nutritional profile. This improvement in the health of the fish and its nutritional content can see this from the colour and texture of its flesh; it is noticeably leaner and a much deeper pink (demonstrating the higher levels of astaxanthin, one of the most potent antioxidants ever discovered). Although slightly more expensive than regular, farmed salmon, these nutrient dense fish deserve a spot on your plate as often as possible.

3. Albacore Tuna (Pole Caught, from the U.S.)

If you’re concerned about the levels of mercury found in many types of tuna (although there may be no need to be worried), then albacore tuna, the type most often found in canned tuna, can help put your mind at ease. This part of the tuna family is caught at a much younger age than its counterparts (like yellowfin), meaning it has less time to build up mercury – or any contaminant for that matter – within its system. Combining this with the fact that albacore tuna also tends to contain higher levels of omega-3s than other types of tuna whilst being much more sustainable, and you can see how it deserves the Seafood Watch “Super Green” rating. If you can, make sure it is pole-caught in the U.S. (or British Columbia), as the method of fishing use can have significant impacts on both its nutritional profile and levels of pollutants.

I hope you enjoyed this short article. Please do try to eat as much of these healthy fish as possible and, as always, do so within the context of an balanced healthy diet, supplemented with daily exercise for your lifelong well-being.

We’ll be trying to post a couple articles every week from now on, so watch this space for new information on healthy, pescatarian eating. If you have any specific queries or questions you want answered, drop us a comment and we’d be more than happy to research the topic and get an article out for you!

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