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While food trends come and go, fish remains one of the healthiest foods available.
It provides protein and essential fatty acids, has no cholesterol and contains zero fat.
Seafood also offers other benefits such as fiber, minerals, vitamins and antioxidants.
Mackerel Fish
Mackerel is a healthy oily fish that’s high in omega-3 fatty acids and vitamin D.
It’s an excellent source of protein with only 82 calories per 3.5 oz serving. It has less than 0.5 g of saturated fat and under 1 gram of trans fats.
Omega-3s are good for your heart because they decrease triglycerides (blood lipids) and improve blood flow.
They may help prevent cancer and control inflammation — conditions linked to diseases like Alzheimer’s and arthritis.
Tuna Fish
Tuna is another lean fish high in mercury. However, tuna can be low in sodium, which is healthier for you.
A 6 oz serving has about 150 mg of sodium and 8 grams of protein. It’s also rich in iron, B12, zinc, potassium, copper and phosphorous.
Tuna is also high in omega-3s, so it’s a great choice if you’re looking for more nutrients without getting too many calories or fat.
Salmon
Salmon is lean white meat fish which can be served cold. While salmon isn’t as high in omega-3 fats as mackerel or tuna, it still contains enough to benefit you.
Three 4oz servings have 230 calories, 12 grams of protein and 200 mcg of omega-3s. The fat content is pretty minimal at 2 grams per serving.
Salmon helps protect against heart disease and stroke. Eating salmon regularly can reduce your risk of atherosclerosis and help lower bad LDL cholesterol while increasing levels of HDL or “good” cholesterol.
Halibut
Halibut is a mild-flavored, low-calorie, lean white fish that’s high in protein. you can grill halibut and serve it over rice pilaf.
One serving has just 80 calories, 5 grams of protein and 790 mcg of omega- 3s. This versatile fish is ideal when eating on the go because it doesn’t require any cooking.
Cod
Cod has become somewhat unpopular due to its high mercury content. But don’t worry! You should still eat some cod.
Mercury poisoning occurs when someone ingests large amounts of fish containing high levels of methylmercury.
Fortunately, most people who eat small amounts of fish rarely develop this condition. If you do decide to limit your intake of fish, choose wild-caught rather than farmed varieties.
Also, make sure you cook your fish thoroughly because even fresh fish becomes contaminated by toxins from nearby water sources after prolonged exposure.
Sardines
Sardines are packed with omega-3s, but they aren’t the best type for you. Do not consume them frequently, as they are very high in mercury.
On average, sardines contain 320 mcg of mercury per 100 g serving. To keep mercury levels down, make sure you purchase canned light or no-salt sardines.
People with kidney problems should not eat these fish, either. Instead, opt for trout or anchovies.
Bluefish
Bluefish are one of the highest-quality types of ocean fish. It has lots of protein and almost no fat or mercury.
Bluefish is sold frozen, so select fillets is labelled as such. Since it is not as firm as other fish, look for thin bluefish fillets.
The darker the color of the flesh, the better the fish. Bluefish is a lean white fish that’s often used in ceviche dishes. It’s also commonly grilled or baked.
Black Fish
It include snapper and grouper. They are both excellent choices for healthy seafood meals.
Snapper has around 250 calories and 20 grams of protein per 4-ounce filet. Grouper has similar nutritional stats, except it only has 180 calories and 17 grams of protein.
Tilapia
Tilapia is given away for free since it is inexpensive to buy and easy to prepare. Its mild flavor means you can use it to create a wide variety of recipes.
Select tilapia that has not been swimming around for hours before being caught.
That way, you know it was captured quickly, which limits the number of pollutants in the water.
Conclusion
Eating seafood is good for one’s health. Seafood consumption is more beneficial to ones health.
Some seafood contains large amounts of nutrients like zinc and vitamin D. Other seafood, like salmon, provides plenty of protein without all the saturated fats found in red meat.
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