Top Ten Healthiest Fishes You Must Eat

By: Debdatta Mazumder
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The source of animal protein and the happiness to your taste buds - fish is one of the yummiest non-vegetarian foods that can be cooked easily.

With so many water bodies throughout the world, it will not be a mistake if you call fish the staple food of the world’s population.

Now, there are certain fishes that are not much healthy and doctors prohibit us from eating these fishes like Bluefin Tuna, Grouper or Monkfish.

Apart from these ones, there are healthy fishes that you must try.

Before discussing the top 10 healthy fishes to try, you should know the health benefits of eating a fish.

From treating your heart to your total body growth, fish plays an important role. It is full of nutrients that keep your body hale and hearty.

The omega-3 fatty acids in many fishes are good for balancing the level of good cholesterol (HDL) and bad cholesterol (LDL).

There are many fishes that are rich in mercury, which is required for a proper brain development at a growing age.

So, when you think of healthy fishes to try, the common names are that occur are Tuna, Sardine, Salmon, etc. You can make several tasty recipes with these to make your kids interested in having some fish.

Even fish oil is also very healthy for children at their growing age. Here are top 10 healthy fishes that you must try to get the utmost health benefits from them.



Are you looking for healthy fishes to try? Consider salmon on the top. With two types of omega-3 fatty acids, salmon is responsible for improving cognitive function and brain function in children.



Are you a new mother or a would-be mother? Then include catfish in your diet. It has low amounts of mercury, which serves well for pregnant ladies and breastfeeding mothers.


3.Canned Tuna:

If you want a fish that has omega-3 fatty acids and a moderate amount of mercury, you should try tasty dishes of canned and light tuna. You can also consume canned albacore tuna, but it should be limited to 6 ounces per week.



This fish will get a permanent place on the list of top 10 healthy fishes to try. With almost 350 mg of EPA and DHA, flounder is your heart's friend. You can also get 13 grams of protein from 3 ounces of cooked flounder.



Several medical studies have proved that consumption of mackerel reduces the risk of heart diseases. But, you have to be cautious about the type of fish, as King mackerel is not good for pregnant ladies, children and nursing women, as it is a high source of mercury.



If you're buying packaged sardines, look for ‘no salt added' packets. Sardine is a very good source of protein and has a low amount of mercury, which decreases the risk of heart diseases. However, added salt can aggravate the risk.



A 3-ounce cooked herring provides almost 20 grams of protein. To keep your heart at a good position, you should include this fish within your regular diet. Make interesting dishes with herring and present it to your kids.


8.Freshwater Trout:

You can include this among the top 10 healthy fishes to try. This fish is easily available, as it is found in your local lakes and water bodies. However, you should check if the water is fresh or contaminated with pesticides or other harmful chemicals.



Low mercury, omega-3 fatty acids, protein, etc, are all nutrients that are present in this fish; and when you eat it, you are making your health better, as it is a very healthy choice.

Keep it in your regular diet, to keep your heart in a good condition and to control your cholesterol level.



To end the list of top 10 healthy fishes to try, this can be the best. Children are fond of fish sticks and this is the most important ingredient for fish sticks.

Let your children eat this fish, as it has a low mercury level and also has several omega-3 fatty acids to build the body well.

Read more about: nutrition, fish
Story first published: Sunday, January 31, 2016, 15:00 [IST]
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