5 of The Healthiest Fish to Eat and 5 to Avoid

five of the healthiest fish to eat and five to avoid no doubt fish can be a healthy addition to your diet it is delicious provides you with many essential nutrients and is a perfect source of omega-3 fatty acids according to american dietary guidelines we are supposed to be eating fish twice a week but there is also a danger of high levels of mercury pcbs and environmental concern so how to choose the best fish that is good for you and the environment don't worry we have got you covered in today's video we will share with you

the five healthiest fish to eat and the five to avoid a five healthiest fish to eat number one herring herring has the highest omega-3 fatty acids content compared to most fish the omega-3 fatty acid is essential to the human body for many cellular functions however our body cannot synthesize this nutrient independently so it is needed from external sources another plus point of herring fish is that it has a lower mercury content it contains other valuable nutrients like vitamin d and selenium nutrition experts recommend incorporating this fish into your regular diet to keep cardiovascular problems at

bay it is also an excellent superfood for pregnant women since it reinforces brain development befriend your local fishmonger to help figure out the best methods of sourcing your favorite fish it has many small bones in them they can be eaten and serve as a source of calcium but if you don't like bones you can cut the herring open and debone it before cooking you can use this fish in many courses or side snacks and it will taste delicious number two rainbow trout and some types of lake trout rainbow trout is low in mercury and sustainable

fish and is deemed the best choice by the food and drug administration it is a beautiful colorful fish with rich content of omega-3 fatty acids it is an excellent source of protein for those who do not eat poultry or meat it is high in potassium which is sure to aid in managing blood pressure kidney disorders stress and anxiety another important mineral present in rainbow trout is phosphorus it helps maintain the integrity of bones and facilitates an effective digestive system the b complex vitamins in it play a significant role in cell metabolism selenium acts as an

antioxidant preventing damage from free radicals to the human body rainbow trout is delicious when sided with oven roasted vegetables grilled vegetables potatoes fresh green salad and rice number three salmon wild caught including canned this versatile fish is renowned for being one of the best sources of omega-3 fatty acids wild caught salmon is preferred over farmed due to less exposure to contaminants and pollutants canned salmon is also an excellent option if you do not want to get it fresh it makes a fantastic fit in any healthy nutritious diet it is good news for those on a

low carb diet since salmon contains no carbohydrates unless you add sauces or condiments and it is still a rich source of all essential minerals and vitamins that your body requires daily a delicious way to consume salmon is by adding it to soup or stew or even whipping up a batch of salmon cakes using canned salmon either way it gives you immense nutritional benefits remove the skin to further decrease the contaminants and carcinogens number four sardines wild caught including canned did you know that sardines were named after sardinia an italian island it is because of the

abundance which was found there they can be enjoyed fresh or canned but many people use the canned version due to its high perishability sardines are particularly beneficial to pregnant women and older adults since they contain calcium and other vital nutrients the vitamin d b12 and omega-3 fatty acids present help prevent heart diseases thanks to their anti-inflammatory characteristics sardines also contain protein and numerous minerals such as niacin iron potassium magnesium zinc and phosphorus this versatile food can be used in salads crackers or as the main course meal however individuals with uric acid or kidney issues should

be wary of sardines and always discuss them with the doctor before eating the fish number five atlantic mackerel if you are a fan of mackerel fish opt for the atlantic mackerel instead of king mackerel due to its lower mercury content these little fish are a significant source of nutrition in addition to being high in protein and healthy fats atlantic mackerel also consists of vitamin b12 iron potassium and selenium it also contains vital antioxidants that keep you energetic and prevent heart disease the best part is that the gear used for catching atlantic mackerel fish is super

effective and unlikely to cause significant habitat destruction making it an ocean-friendly option according to the fda it is okay to eat atlantic mackerel two or more times a week it makes a very delectable meal when atlantic mackerel is paired with steamed rice and tender steamed broccoli the simplest way to cook mackerel is by just pan frying the fillets or barbecuing we've made it halfway through our list and we sincerely hope you've enjoyed it so far please don't forget to subscribe to my channel hit the like button and ring the notification bell if you want to

see more content like this let's move forward with the video b five fish to avoid number six orange ruffy these fish are undoubtedly nutritious with low carbohydrate levels but do not be hasty in buying this fish because it has some drawbacks as well also known as slime heads these fish have a life of almost 150 years or more it means they have been around long enough to consume plenty of unhealthy elements like mercury high mercury levels can interfere with normal brain function and are particularly dangerous for lactating or expecting moms as well as infants another

concern is that orange ruffy is overfished and most restaurants refuse to serve it apart from stock concerns orange ruffy is caught by bottom trawling it ends up destroying seafloor species assemblages and fragile seamount habitats number seven halibut wild-caught atlantic halibut do not contain many omega-3 fatty acids other concerns are that halibut have high mercury levels and purine content purine breaks down in the body to ultimately form uric acid contributing to gout and kidney stones another unsafe compound that it may contain is toxic industrial chemicals such as polychlorinated biphenyls due to its low population it has

been overfished and now earned its place on the avoid list it is not expected to repopulate until the year 2056. opt for the farm-raised halibut instead of the overfished atlantic halibut to improve the environment number eight salmon farmed in pens atlantic atlantic salmon contributes to pollution and inter-species mixing polluting the surrounding environment with fish waste excess fish feed medicines given to fish and cleaning chemicals used for cleaning fish pens they are often treated with antibiotics to combat diseases and sea lice farmed salmon are given a processed high protein and high fat diet to make them

unnaturally larger they contain fewer nutrients compared to wild caught salmon and have higher fat content fishery advisors continuously work on consumer pressure to encourage fish farms to adopt better farming practices number nine bluefin tuna bluefin tuna contains high mercury levels and pcbs so the ecf discourages consuming this fish the worldwide wildlife fund wwf stated bluefin tuna is an endangered species and warned that the fish population is depleting as it is overfished instead you can substitute it with tinned sardines or even organic tinned chicken number 10 king mackerel mackerel is a particularly brilliant source of omega-3s

to be incorporated into your regular diet however king mackerel which is caught in the pacific ocean is full of mercury king mackerel is a vast predator fish closest to the top of a food chain consuming excessive oily fish like king mackerel can impact the body's capacity to fight against bacterial infections all fish advisories say that children pregnant breastfeeding women and the elderly should avoid this fish this list might change over time because the industry is changing unless there is proper management there can be a severe depletion rebound in a few years if ever in doubt

check monterey bay aquarium seafood watch or noaa fisheries for detailed updates on various fisheries tracked by the us government overall fish is a highly healthy nutritious food and a delight to the taste buds and you should definitely add it to your diet do you find this video informative or helpful let us know in the comments section below make sure to subscribe so you don't miss out on my future videos don't forget to like and share stay healthy [Music] [Music] you