The fact that you’re reading this article means you already know by now that including fish in your diet twice a week is needed for optimal health and weight.
Fish is a lean piece of protein that are packed in healthy vitamins, minerals and omega-3 fatty acids. With the variety of fish sold in the market, there are only a couple of them that are exceptionally good for you. Yes, not all kinds of fish deliver the omega-3 fatty acids your diet requires.
Fish is not just a healthy way to add protein to your diet, it is also a protein that can reduce the risk of developing diabetes and other heart-related diseases.
When choosing this protein, you need to make sure they are fresh. One way to look at it is that the eyes shouldn’t be bloodshot, and the gills should be a vibrant reddish pink. One factor to consider is its sustainability. As we have a responsibility to maintain the environment, choosing a sustainable fish will not only be beneficial for the entire community, but to the fish’s habitat as well.
Here are the 4 of the healthiest sustainable fish you can easily find in your market:
Purse Seine (Atlantic Mackerel)
This is a strong-flavored fish packed with heart-healthy omega-3s that works really well with bold seasonings. You can get 20 grams of protein in a fillet of 30 grams – not bad as a lean source of protein. Atlantic Mackerel is also a sustainable kind as they can repopulate easily and can handle frequent amounts of fishing. The gear used to fish them is a regular fish net, this makes the way of catching them efficient and environment friendly.
Salmon is widely used in many Asian cooking. Known for its use in sushi platters, salmon is typically caught wild. However, to maintain its sustainability, many freshwater farms have raised salmon to cater to the demands, especially in the United States.
To be specific, freshwater coho salmon is a farmed fish that got a Super Green Rating. This means they are deemed fresh, healthy and contain no contaminants at all. There are still other farms today that are still on the “avoid” list – that’s another information worth checking. The only downside of getting freshwater salmon is its susceptibility to parasitic infections. There are times that these fish are exposed to antibiotic treatments which many consumers are put off by.
Wild Caught Salmon (From Alaska)
Alaska’s Salmon fishery is considered to be one of the strictest fisheries around the world. Biologists are stationed at river mouths to ensure that wild fish comes back to reproduce again.
As soon as the number of fish depletes, the fishery closes down until it raises up the reference threshold again. Alaskan salmon contains 1,210mg of omega-3 for every 3 ounces of serving. Wild caught salmon, unlike freshwater salmon, contains less contaminants and are less likely to get parasites.
Wild Caught Sardines
Compared to salmon, tuna or just about any other fish in the market, this inexpensive and tiny fish contains 1,950mg of omega 3 for every 3 ounces of serving, making its was as one of the superfoods that you should have in your kitchen. Rich in vitamin D, sardines are also one of the most sustainable fish as they reproduce quickly.
Eating fish on a regular basis is a healthy habit. Not just that, you may also lose some weight if you replace your meat and junk food with fish, as you will feel full almost as fast but with much less calories intake.
The importance of including healthy fatty acids in your diet is a must. Always remember that not all fish contains the right amount of omega-3 and there are those out there that can do more harm than good for your health. Be mindful of contaminated fish and those that are high in mercury content.