Food is one of the core attractions of any holiday season! Add good food to any occasion, the joy gets tenfold! However, amid all the holiday binging on delicious foods, we tend to overlook one factor that is non-negotiable – it’s the health quotient of the foods we are consuming.
Now that Thanksgiving and in extension, turkey season is seemingly at an end – it’s time to roll back to better and healthier choices in case of food.
Fish is often hailed as a nutritional heavy hitter that provides a slew of health benefits. Rich in essential nutrients such as omega-3 fatty acids, high-quality protein and a variety of vitamins and minerals, seafood can make for a solid choice in an overall balanced diet. However, from a nutritional perspective, not every type of fish is a contributor to your good health.
Michelle Routhenstein, a New York-based dietitian and owner of the website Entirely Nourished, said, "Not all fish are created equal when it comes to their nutrition profile, so choosing specific ones may be more beneficial for your health."
Following is the list of fishes that you should opt for – not only for your taste-buds, but also for better health choices.
'Best' fish for your health:
Salmon: Salmon is a healthy fish to eat because it's high in protein and omega-3 fatty acids, which can help with heart and brain health. Salmon can help reduce cholesterol and blood pressure, which are risk factors for heart disease. Omega-3 fatty acids can help improve brain function. It also helps to decrease risk of stroke, improve cell function, improve control of inflammation. Omega-3 fatty acids also help in joint protection. Besides, Salmon is a sustainable choice. It is not high in mercury, so it's safe for pregnant and young people to eat. Farmed and wild salmon have similar levels of nutrients, including omega-3s.
Sardines: Sardines are considered a healthy fish to eat because they are high in omega-3 fatty acids, protein, and other nutrients. Sardines have almost ten times more omega-3s than Atlantic mackerel. Omega-3s are good for heart health and may have anti-inflammatory properties. They are a good source of protein, which can help build muscle and strength. Sardines contain high levels of selenium, an antioxidant that may help fight cancer and heart disease, contain taurine, an amino acid that can improve the liver's insulin sensitivity. Sardines also contain calcium, potassium, magnesium, zinc, and iron.
Halibut: Halibut is a popular fish for many reasons, including its health benefits, flavour, and versatility in the kitchen. Halibut is high in protein and contains many nutrients that support heart health, brain function, and other bodily functions. The omega-3 fatty acids in Halibut are important for brain function and heart health, and can reduce inflammation. Selenium, an antioxidant that helps repair damaged cells, reduce inflammation, and boost the immune system. Halibut also contains niacin, also known as vitamin B3, that helps promote heart health and protect against cardiovascular illness. Halibut’s phosphorus helps maintain a regular heartbeat, metabolism, and bone development, the magnesium: Helps lower blood pressure and muscle movement, form proteins, and create energy in the body. Moreover, halibut has a mild flavour and a firm, meaty texture. It is easy to prepare, defrosts and cooks quickly, and goes well with many flavours. You can prepare it using a variety of cooking techniques, such as grilling or pan-searing.
Red snapper: Red snapper is considered one of the best fishes to eat for a number of reasons, including its flavour, texture, and health benefits. Red snapper has a unique, mild, sweet, and almost nutty flavour. Some say it's one of the tastiest fishes in the world. Snapper flesh is firm and moist, which provides a satisfying texture in many preparations. Apart from taste, it also is one of the healthiest fishes. Red snapper is rich in omega-3 fatty acids, which are important for brain, eye, and nerve development in children and babies. They may also be beneficial for heart health, and some evidence suggests that eating fish may reduce the risk of arthritis and cancer.
'Worst' fish for your health
Sole: Sole is considered unhealthy because it's high in sodium and low in heart-healthy nutrients, and it has a high risk of contaminants. Sole has a high sodium content relative to potassium, which can increase blood pressure. Sole is low in nutrients like omega-3s, potassium, and magnesium, which are good for the heart. Sole also has a high risk of contaminants.
Farmed tilapia: Another fish you might want to steer clear of is farmed tilapia. Tilapia can be unhealthy or unsafe to eat due to some farming practices, but it's not necessarily the worst fish. Tilapia imported from China has been found to contain harmful levels of chemicals, including additives and veterinary drug residue. Some farms have fed animal waste to farmed fish, which can contaminate the fish with bacteria like Salmonella. Tilapia contains more omega-6 fatty acids than omega-3s.
Shark: Shark is very high in mercury, which is a neurotoxin. Consuming too much mercury can cause brain and nerve damage in adults, and affect the development of children. The U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) recommend that children and women of childbearing age, pregnant, or breastfeeding avoid fish high in mercury. The list includes shark in that category.
Tuna: Some types of tuna can contain high levels of mercury, which can be harmful to health. Tuna can contain high levels of mercury, which can be toxic to adults and especially harmful to children, infants, and pregnant people. Different types of tuna have different levels of mercury. For example, light and skipjack tuna contain less mercury than albacore tuna. Bluefin and bigeye tuna are also high in mercury. However, canned tuna contains less mercury than fresh tuna because the fish used for canning are smaller. The FDA recommends eating about two or three servings of light tuna per week and only one serving per week of white tuna.