5 Healthiest Best  fish  to eat for protein  || Fish is a very important part of a healthy diet, it is rich in nutrients and omega-3, health experts recommend eating fish at least twice a week, we share 5 of the healthiest options

Fish is a food that health experts recommend as part of a healthy diet. It is rich in nutrients and its consumption has been associated with disease prevention. It is a recommended food for children, adults and pregnant or lactating women.

 The Harvard Nutrition Source notes that fish and shellfish are the main sources of omega-3 fats and are also rich in other nutrients like vitamin D and selenium, high in protein and low in saturated fat.

 

Fish provides key nutrients that support a child's brain development. The Food and Drug Administration (FDA) indicates that the consumption of fish during pregnancy is recommended because moderate scientific evidence shows that it can help the cognitive development of the baby.

The American Heart Association (AHA) reports that research has shown that omega-3 fatty acids can reduce the risk of heart disease and stroke.

 Fish is also part of a diet for brain health and memory preservation, such as the MIND diet.

 

5 Healthiest Best  fish  to eat for protein 

1. Salmon

Salmon is one of the richest fish in omega-3, it is one of the few dietary sources of vitamin D and a good source of vitamin B12; a 3-ounce serving of cooked salmon provides 108% of the recommended daily intake of vitamin B12. In smaller amounts, it also provides calcium, potassium and magnesium.

 

 2. Tuna

Tuna is a good source of protein, is low in calories, provides omega-3 and is an excellent source of vitamin B12. In 3 ounces of tuna, there is 21g of protein and 9.3 mcg of vitamin B12, 385% of the recommended daily intake, according to the NIH.

 Light tuna is among the best options. Albacore or albacore tuna has a higher mercury content than light or skipjack tuna. The tuna to avoid due to its high mercury content is bigeye or bigeye tuna.

 

3. Sardines

Fresh or canned sardines are highly nutritious fish. In addition to being a good source of omega-3, sardines stand out for being a fish with high calcium content, a little more than milk, they are also rich in selenium and provide iron. A 3-ounce serving of canned sardines with bones provides 85% of the recommended daily intake of selenium and 25% of the recommended intake of calcium.

4. Trout

Trout is a low-calorie fish with a rich, mild flavour. It is a source of omega-3 and stands out for its high content of vitamin D, a little more than salmon. Three ounces of rainbow trout provide 85% of the recommended daily intake of vitamin D and 17 grams of protein.

 

5. Mackerel

Mackerel is a white fish that provides omega-3, vitamin A, vitamin B12, selenium and magnesium. Atlantic mackerel has a lower mercury content than Spanish mackerel, according to the FDA.

 The listed fish options are also considered good choices by the FDA and the US Environmental Protection Agency (EPA) due to their low levels of mercury.

The AHA, as well as other Dietary Guidelines for Americans, recommend eating fish (particularly fatty fish) at least 2 times per week: 8 ounces per week for adults on a 2,000-calorie diet, less for children, and between 8 and 12 ounces for pregnant women.

 

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