I’m sure you’ve heard that consuming fish on a regular basis can be an excellent way to give your health a boost. But what types of fish should you be eating? What’s all this about wild-caught, farm raised, sustainable, omega-3, fatty fish, and mercury?
There are so many different types of fish, and just like most nutrition concepts out there, it can be challenging to make sense of all the conflicting information and actually know what to do when you get to the grocery store.
Fish offer an excellent balance of lean protein and heart healthy fats, and is extremely versatile and can be used in so many different ways.
The current recommendation is to consume 8 oz. (or about 2 servings) of fish per week. However, those with an increased risk of heart disease should consume 1 oz. per day in order to maintain long-term health benefits.
Oily fish provide one of the best sources of omega-3 fatty acids. Diets high in omega-3 fatty acids are linked with lower risk of heart disease and have been shown to promote healthy brain development in children.
Fatty fish such as salmon, sardines, anchovies, herring, trout, mackerel, and red tuna offer the most omega-3 fatty acids. If these are not available, canned sardines or mackerel are good alternatives.
Whenever possible, purchase fish in it’s wild-caught, sustainable form.
Visit www.seafoodwatch.org for recommendations on choosing the right kind of fish.
To keep mercury exposure low, pregnant women and young children should avoid shark, swordfish, tilefish, tuna, and king mackerel.
Here are a few of my favorite fish recipes that I often recommend to my clients:
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