Choosing from 4 Healthy Fish

By consuming healthy fish, you are receiving a good source of protein and omega-3 fatty acid, without the high saturated fats found in red meats. Omega-3 fatty acids provide many health benefits such as reducing cardiovascular disease. To maintain optimal health, omega-3 fatty acids must be balanced with omega-6 fatty acids. Consuming omega-3 rich foods such as fish will help restore the body’s essential fatty acid (EFA) balance. The following fish while similar all have subtle nutritional and size differences. To better choose which healthy fish is right for you, the following contains a list of nutritional benefits of each fish.

1. Salmon

Besides being loaded with omega-3 fatty acid, salmon contains niacin (vitamin B3) and vitamin B12. Niacin in salmon plays an important role in extracting energy from sugar in the human body. Niacin also plays vital roles in fat production, maintaining nervous system functions, digestion, and the production of sex hormones. Vitamin B12 is an essential vitamin that maintains a healthy nervous system and red blood cells. In addition to being healthy, salmon makes for a tasty meal. Salmon can be prepared a multiple of ways, such as grilling, baking and roasting.

2. Trout

Like salmon, consuming trout has numerous health benefits some of which is an increased intake of niacin and vitamin B12, not to mention pantothenic acid and selenium. Pantothenic acid (vitamin B5) helps with the synthesization and metabolization of fats, proteins and carbohydrates, whereas selenium is an essential trace mineral that promotes antioxidant activity in the human body. Studies have linked healthy levels of Selenium in prostate cancer prevention.

Eating healthy with trout is not difficult. Trout is easy on your wallet and the cooking process is simple. Compared to red meats, trout takes less time to cook. Depending on the cooking method and cooking appliances used, trout usually takes between 1 to 2 minutes per ounce to cook.

3. Herring

Herring is another inexpensive fish. In addition to carrying large amounts of omega-3 fatty acids, selenium and vitamin B12, herring also carries vitamin D. Vitamin D is responsible for maintaining healthy bones, by assisting in the absorption and metabolism of calcium and phosphorous. Vitamin D also has other uses such as regulating the immune system, reducing the risk of developing multiple sclerosis and protecting the body from low levels of radiation. Herring also contains antioxidants that keep harmful oxidation products in the blood at reasonable levels. Herring may not be as tasty as trout, mackerel or salmon, but with the right recipe and cooking method, herring can be delicious.

4. Mackerel

Mackerel is a slim fish found in different parts of the world including the Atlantic Ocean, the Black Sea and the Mediterranean Sea. There are over 19 different species of mackerel through the world’s oceans. Most of which are quite inexpensive compared to salmon. Like salmon, mackerel is good for your health. Just six ounces of mackerel reduces the incidence of coronary heart disease deaths by 36 percent, mostly due to the generous amounts of omega-3 fatty acids. The omega-3 fatty acid found in mackerel may also increase cognitive function in children and older adults.


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