Fish is an excellent source of high-quality lean protein, yet many people don’t consume enough seafood. The American Heart Association, along with dietary guidelines for Americans, recommends that people eat at least two seafood meals per week. However, about 90% of Americans fall short of this recommendation, as mentioned in Today’s Dietitian.
There is a wide variety of seafood to choose from to ensure adequate protein intake, and some types of fish are not only delicious but also highly nutritious. Here is a list of the best fish you should consider incorporating into your daily diet to boost your health.
Sardines
According to renowned nutritionist Samantha Cassetty, sardines are considered one of the healthiest fish options. This assessment is based not only on their affordable price but also on their high nutritional value.
Sardines are found in many seas globally, and in Vietnam, they are commonly found in brackish waters, particularly at the mouths of rivers such as the Red River, Yen River, and Thu Bon River.
Samantha emphasizes that sardines are an excellent source of omega-3 fatty acids, a beneficial natural fat that reduces inflammation and supports cardiovascular health, as well as lowering the risk of depression and stroke. Additionally, sardines provide a good amount of calcium and are an important source of vitamin D, which plays a significant role in calcium absorption.
A 2021 study published in the journal Clinical Nutrition found that people with prediabetes had a lower risk of developing type 2 diabetes and heart disease when they consumed sardines twice a week.
However, the distinctive flavor of sardines, which can be strong for some palates, may be off-putting to some. To mitigate this, Samantha suggests that using fresh herbs or lemon can create a more pleasant dining experience.
In addition to sardines, the expert also recommends other types of fish that are beneficial to health and should be included in one’s diet.
Renowned Nutritionist Samantha Cassetty Recommends Sardines as One of the Healthiest Fish Options
Salmon
While sardines are praised by nutritionist Samantha Cassetty for their health benefits, salmon is equally important and even more approachable due to its milder flavor.
According to Samantha, “All types of salmon, whether farmed or wild-caught, offer equivalent nutritional value, including beneficial omega-3 fatty acids.” She emphasizes that consuming salmon regularly is safe, as the levels of mercury and other environmental toxins in this fish are not a concern.
Salmon, with its delicious flavor and versatility in the kitchen, is an ideal choice for those looking to boost their omega-3 intake without worrying about health risks.
Salmon: A Delicious and Versatile Choice for Omega-3 Intake
Sole
Sole, with its firm white flesh and easy preparation, is often used for fish steaks, making it a fantastic option for grilling or family meals.
Nutritionist Samantha Cassetty points out that, in addition to providing protein, sole is an excellent source of vitamin B12, offering over 50% of the daily requirement. Vitamin B12 is an essential nutrient that supports nerve function and energy production in cells.
However, sole has a higher mercury content compared to some other fish. For this reason, the US Food and Drug Administration (FDA) has classified this fish as a “good choice” but not the best. The FDA recommends that consumers limit their intake of sole to once a week. During the weeks when you choose sole, it’s essential to diversify your protein sources by selecting other foods on the remaining days to ensure a healthy diet.
Diversify Your Protein Sources on Non-Sole Days for a Balanced Diet
Cod
Cod stands out as one of the leanest fish options, offering high nutritional value without adding too many calories. A cooked serving of cod provides approximately 100 calories and a substantial 23 grams of protein, making it a nutrient-rich food.
In addition to protein, cod is a good source of essential B vitamins, which help the body convert food into cellular energy. According to nutritionist Samantha, cod is an excellent choice for those new to fish. “It’s one of the easiest fish to eat,” she says.
Cod can be prepared in various ways, from grilling and frying to boiling, and it’s known for its generous yield of meat, making it ideal for soups and stews. This food is not only delicious but also a fantastic choice for a healthy meal.
Herring
Herring, a small, oily fish, is an excellent food choice with a rich nutritional profile. They provide essential nutrients such as protein, omega-3, and calcium, all of which are vital for human health.
As explained by nutritionist Samantha, herring also contains high levels of selenium, a mineral with potent antioxidant properties. This mineral helps protect cells from damage and contributes to reducing the risk of serious illnesses such as cardiovascular disease, cancer, and other health issues. Incorporating herring into your diet not only improves overall health but also offers long-term benefits for your body.
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