Choosing Fish for Health


Do you like fish?

I like fish. I love to watch them swim, but mostly I like to eat them!

Many fish varieties have wonderful health benefits called the Omega-3 fats, known as the “good fats”. These fats are anti-inflammatory for our bodies and are so helpful in fighting disease and health conditions as well as preventative. Science shows that inflammation in our bodies is often the precursor to a health condition. So anti-inflammatory, in general, is a good thing!

The downside of eating fish is, that many have high levels of mercury, which is a known toxin to our bodies. Selecting the best fish is important so you can get the health benefits without the detraction of adding more toxins.

Personally, I love Salmon. You never want to eat Farmed Salmon! Always choose Wild Caught, preferably from Alaska. I’m also a big fan of Sardines. Yeah, those tend to create love/hate relationships. Sardines are especially beneficial though. Just sayin’.

Many other varieties of fish have healthy fats and aren’t too high in mercury. Below, I’ve included links to several websites with some good information, and some charts, that may be helpful. If you don’t like fish, but want the Omega-3 benefits, you can take Fish Oil in pill form or liquid (good ol’ Cod Liver Oil).

Also note, pregnant women and young children need to be more cautious eating fish because of mercury content affecting growing babies and young’uns.

Here’s a quick list of some of the best, more common fish, to eat for higher omega-3s and lower mercury:

  1. Wild Salmon, Wild-caught from Alaska

  2. Sardines

  3. North Atlantic Mackerel

  4. Anchovies

  5. Pacific Halibut (mild mercury levels)

  6. Albacore Tuna (moderate mercury levels, don’t eat as often)

Click HERE for a Wallet Card from The Natural Resources Defense Council

Click HERE for a PDF Document from the American Pregnancy Association

Click HERE for another good list of Fish nutrition from the Seafood Health Facts website.

Here’s to healthier living, day by day!

Mary Z

Additional Sources:
US News and World Report Article

Natural Resources Defense Council Article

Harvard School of Public Health Article

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