Fish is one of the healthiest foods out there. Not only is it loaded with
important nutrients like protein, Vitamin D and selenium, it is an incredible
source of Omega 3 fatty acids. From lowering blood pressure to boosting
brain function and reducing risk of chronic disease, the science-backed
benefits of Omega 3’s are plentiful. However, our bodies don’t
produce these fatty acids so it’s important we add them to our diet.
Fatty fish like Mackerel, lake Trout, Herring, Bluefin Tuna, Salmon and
canned Sardines pack the highest omega-3 punch.
But not all fish are created equal. Shark, King Mackerel, Marlin, Swordfish,
Tilefish and bigeye Tuna contain high levels of mercury which you’ll
want to avoid. Something else to consider when purchasing fish is choosing
wild-caught rather than farm-raised fish because they have more Omega
3’s and are less likely to be contaminated.
Dietitian April Melancon recommends two 3.5 ounce servings of fish every
week. Remember, the cooking method and length of cooking time can affect
the nutrition profile of your fish. The healthiest cooking methods limit
the loss of omega-3 fats and retain the most nutrients. This means baking,
steaming or poaching your fish is the best bet and deep-frying is not
the healthiest option.
April Melancon, Clinic Nutritionist
Baton Rouge General Health & Wellness Center