Experts often recommend adding more fish to our diet. Fish is considered a better source of protein than meat because they provide more nutrients, less cholesterol, and are rich in omega-3 fatty acids and calcium. According to recommendations, each person should have at least 2 servings of fish per week, especially the types that are rich in omega-3. Fish is a valuable source of protein, essential amino acids, and contains high amounts of vitamins A, D, and healthy fats.
Fish meat is also easier to digest than pork, beef, or buffalo meat. Omega-3 is an important nutrient that helps the body fight aging, protects the brain and cardiovascular system. Fish also helps support the reduction of anxiety, depression, and the risk of cognitive impairment. Omega-3 in fish helps reduce triglyceride levels in the blood and prevent arterial blockages. People who regularly consume fish reduce the risk of heart attack, stroke, and death. Fish also provides a lot of vitamin D, a much-needed nutrient.
Here are four nutritious and safe types of seafood with lower mercury and heavy metal levels compared to many other types of fish:
Wild-caught salmon
Salmon is the number 1 heart-healthy fish. Salmon is rich in omega-3 fatty acids, vitamins B, B6, B12, selenium, phosphorus, and potassium. Wild-caught salmon, in particular, has low levels of mercury and lead. Mercury and lead are concerns for many people when buying fatty fish.
Sardines
Sardines, whether fresh, frozen, or canned, are on many superfood lists for good reasons. In a serving of sardines, you’ll find nearly 1,200mg of omega-3 fatty acids and one of the few natural foods that contain vitamin D. Sardines are also rich in calcium, providing 33% of the daily requirements per serving.
Anchovies
Anchovies are small, slender fish that live near coastal areas, so they are less likely to be contaminated with mercury. Anchovies have lots of meat and are edible with bones. Anchovy meat contains high amounts of protein, essential minerals, and vitamins like A and D. They are also a good source of beneficial long-chain omega-3 fatty acids.
Tuna
Tuna is also a popular type of fish. In tuna meat, you will find not only high amounts of monounsaturated and polyunsaturated fatty acids but also low levels of saturated fats. Adding tuna to your diet helps reduce the risk of cardiovascular complications such as stroke, atherosclerosis, heart disease, and arrhythmias.
Tuna also regulates blood sugar levels in users’ blood and helps reduce visceral fat, making it excellent for cardiovascular health. Tuna also contains anti-inflammatory compounds that help reduce joint pain and stiffness in people with low-grade inflammatory arthritis.
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