Anyone imagines that eating a healthy diet involves eating fish frequently. Experts recommend including it in meals at least two or three times a week, as they provide us with high-quality proteins and omega-three fatty acids, essential for the proper functioning of our body. However, not all fish are the same or offer us the same nutrients. Some are even better to avoid, such as swordfish or dogfish, because of their high mercury content.
When you are in front of the fishmonger’s counter, the first thing you should look at is the origin and its method of capture. Much better if it’s wild than farmed and if that sustainable technique is used with the animal and the environment.
Choosing fish from nearby seas and rivers is easy, most fish markets accommodate this, but we should know which species are most recommended for our health. For example, white fish, such as panga or hake, are highly praised for their low-fat content; However, blue ones, such as tuna, bonito, or salmon, are richer in omega-three acids and vitamin E. So, taking all this into account, we will tell you what’s best for you to choose and what’s not the next time you visit the supermarket or fishmonger.
Carrefour a French group, and a leading global retailer decided to withdraw the panga from its fish supply.
You can identify these ‘farm’ animals by the amount of abdominal fat so that you are not fooled. Although these tend to have greater health and nutritional control, they have less omega 3. In addition, we can tell if it’s skewer (fished – one by one) by looking at whether the fish has scales. Otherwise, it’s being caught by dragging, which the fish hit each other, lose the scales and firmness of their meat. In addition to destroying the seabed, many, as noted above, might opt-out of this type of fishing.
Here is a list of the worst and best fish to eat
- Fish 101
Fish is rich in nutrients that are beneficial for your health. The most recent American food guide recommends eating at least two or three servings each week, or 225 to 340 grams spread over two meals. (According to Canada’s New Food Guide, they also recommend that you eat at least two servings of fish per week). Americans consume an average of around 100 grams of fish per week. This is approximately the size of a deck of cards and a far cry from what is recommended. Only 20% of Americans achieve this goal.” Be sure to make the correct decisions if you choose to add more fish into your diet.
- To eat: Wild Pacific Salmon
Wild Pacific salmon will provide you with vitamin D, metabolism-beneficial selenium, omega-3 fatty acids, healthy fats that protect against heart disease, and vitamin B12, which is excellent for your brain and body.
Experts say wild Pacific salmon is your best bet.
“Wild means less mercury build-up, fewer antibiotics and hormones, and also that the fish can swim freely,” says dietitian-nutritionist Monica Auslander Moreno at Essence Nutrition.
The wild species costs more than the farmed one, but it is worth the expense.
- To eat: Pacific Cod
Cod is a streaky white fish with a medium taste such as haddock and whiting. It is a good source of vitamin B12, protein, phosphorus, and niacin. Try cod grilled or roasted. In a study from the European Journal of Clinical Nutrition, men who ate cod for lunch ate 11% less for dinner than men who ate beef for lunch.
Researchers attribute the weight loss properties of cod to its large volume of high-quality protein and its metabolism-regulating amino acids.
Try these tips for health and fitness.
- To eat: Herring
Smaller fish at the bottom of the food chain are good choices: they reproduce in large numbers, grow quickly, and contain fewer contaminants. Herring is one of the greatest vitamin D sources, a vitamin that protects the muscles, inhibits cancer of the breast and prostate, and improves cardiovascular health.
Herring is an oily fish, especially when smoked; on the other hand, it also means that it contains a lot of sodium and that it should be eaten in moderation.”. For a lighter dish, you can use Greek yogurt instead of sour cream and stevia to replace sugar. Saur herring is often mixed with vinegar and chopped raw onion. “
Make sure you recognize what vitamins are.
- To eat: Oysters
These little gems are filled with zinc and can help you control your weight. Research shows that obese people tend to have lower
zinc levels than thin people. Oysters are also high in iron and selenium – one serving can contain between 500 and 1,000 milligrams of omega-3s and over 40% of the recommended daily values for iron, according to the US Institutes of Health. Oysters are filter feeders, meaning they don’t need to be fed to survive. They self-nourish themselves by cleaning the waters around them.
As delicious as raw oysters can be, beware: they can contain bacteria that cause serious illness. People with diabetes, cancer, liver disease, or a weakened immune system should avoid eating raw oysters. “Oysters have a brackish, salty, sea-flavored taste that doesn’t necessarily appeal to everyone,” Fans love to eat this delicious fried, cooked or fresh seafood out of its shell.”
- To eat: Farmed Rainbow Trout
Almost all of the trout in your local supermarket are farmed rainbow trout. In the United States, animal husbandry is strictly regulated, and the chemicals that producers can use are limited. Because fish farms have closed systems, fish are more protected from contaminants and have low mercury levels. Omega-3 fatty acids and B vitamins are rich in this delicious and affordable fish. It has a tender feel and flavor that is sure to be loved by children. Trout goes well with lemon and herbs such as dill or parsley. “It can be served grilled or roasted with ease.”
- To eat: Mussels
Rich in iron, selenium, and vitamin B12, mussels are also good sources of zinc, low in calories and fat, but high in omega-3s. “
nutritionists agree that it’s a healthy choice. “Steam them with butter, garlic, white wine, and sea salt,” she says. It’s easy, and it tastes wonderfully good.” When dining out, mussels are usually a good option. A nutritionist explains that restaurateurs often prepare mussels with olive oil or butter, white wine, shallots, garlic, lemon, parsley, salt and pepper, and sometimes cream. . “There is a downside, however,” she said. As mussels are sometimes served as a starter with fries, order the appetizer portion instead and replace them with a baked vegetable or potato. “
Fish is considered one of the healthiest foods, but not all fish are created equal. So make sure you’re making the best choices, starting with eating any of the following 8 fish in moderation or not at all.
- Avoid: Shark
As the populations of these magnificent predators are in decline, it is best to avoid consuming them. Even sharks often consume seafood infected with mercury at the top of the food chain, which raises their level of toxicity. Mercury is a neurotoxin that can damage the nervous system and disrupt normal brain function, making shark flesh especially dangerous for young children and pregnant women. The higher the fish is in the food chain, the more likely it is to contain mercury.
- Avoid: Marlin
Marlins are known for their pointy fins and long, tapered rostrums. Their population is in decline because they are often caught or killed by fishermen looking for other species. Because these awesome fish are at the top of the food chain, they can also contain many toxins.
Marlin also has excessive amounts of mercury and other chemicals that can be toxic to humans. Avoid all striped marlins and most blue marlins except those caught in Hawaii. Or, just avoid the marlin. “Halibut or sturgeon are good alternatives” says Georgette Schwartz, certified in holistic nutrition and a practitioner at Integrative Acupuncture in Delray Beach, Florida.
- Avoid: Yellowfin tuna
Yellowfin tuna caught in industrialized areas in North America and Europe can contain 36 times more pollutants than tuna caught in more remote locations: this is what a recent study by the Scripps Institution of Oceanography has shown in l ‘University of California at San Diego. These pollutants include pesticides, flame retardants, and polychlorinated biphenyls (PCOs). Instead of ordering yellowfin tuna, turn to albacore (albacore) or skipjack (skipjack), whose flesh is less polluted. If you are ordering or buying yellowfin tuna, make sure it was fished in the western Pacific ocean rather than the northeast Pacific or the northeast Atlantic oceans.
- Avoid: Red tuna (bluefin)
You might be tempted to order bluefin tuna at a Japanese restaurant, but maybe you should think about it. The Pacific bluefin tuna is particularly threatened with extinction, but the Atlantic bluefin tuna is also threatened, according to the Red List of the International Union for the Conservation of Nature. Avoid bluefin tuna and instead opt for white tuna, which is also rich in flavor.
- Avoid: The Pangasius
“It’s a cheap white fish that’s starting to make its way to many restaurant menus in America.” These farmed fish generate massive quantities of waste that pollute local rivers and receive many antibiotics. A study from the Journal of Food Science and Agriculture also found that between 70 and 80% of the pangasius sampled were contaminated with the bacteria Vibrio, which causes most food poisoning cases. To make matters worse, this fish is often named as sole or grouper on the menu when it is Vietnamese catfish (the other name for pangasius). So, you don’t always know that’s what you’re eating. If you must eat pangasius, order farmed pangasius. Thus, it will not be as contaminated as imported catfish.
- Limited: Atlantic *farmed salmon
Farmed fish are raised in poor conditions, and they are fed a diet rich in processed fat to produce larger fish. “A research report released in ScienceEven showed that the amounts of PCBs in farmed salmon were eight times greater than in wild salmon. Many farmed salmon contain poisonous compounds such as methylmercury and dioxin. Always make sure your salmon is wild and not farmed. It’ll be richer in omega-3 fatty acids, contain less saturated fat and fewer chemicals.
As we already warned you, the largest specimens are the most dangerous for containing high mercury amounts. Therefore, among the , we find swordfish, shark (or dogfish), bluefin tuna, or pike.
- Avoid: Swordfish
Like tuna, larger fish like swordfish tend to be high in mercury. Because swordfish are large predatory fish, they eat other smaller fish that are also contaminated with mercury. Choose smaller fish such as sardines, sunfish, and truce, with the lowest mercury amounts instead of fish like swordfish.
Even healthy foods can become harmful if you abuse them.
The least advised:
In 2011, the Spanish Agency for Consumption, Food Safety and Nutrition (AESAN) issued a statement recommending that pregnant women, breastfeeding women, and children under three years avoid their consumption. Even so, far from creating alarm, it ensured that its intake was safe for the rest of the population if it was not excessive and combined with other fish, such as those on the most recommended list.
In homes these days restaurant grade refrigeration of 32 degrees is easily achieved, so “store & save” is an option, so be sure that your fish has been frozen prior to buying it. It is best to avoid certain store “homemade” preparations such as anchovies in vinegar, sushi, ceviche’s or fish carpaccio’s.