{"id":6015,"date":"2023-07-27T06:35:59","date_gmt":"2023-07-26T23:35:59","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6015"},"modified":"2023-07-27T06:35:59","modified_gmt":"2023-07-26T23:35:59","slug":"the-5-healthiest-fish-to-eat-now","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6015","title":{"rendered":"The 5 Healthiest Fish to Eat Now"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>If you decided to add more fish to your diet, you\u2019ve made a great choice. These salty swimmers can be a great source of protein and other beneficial nutrients like <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">omega-3s<\/a> and vitamins and minerals.<\/p>\n<p>However, when shooting for the weekly eight-ounce recommendation set by the\u00a0<a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\" target=\"_blank\" rel=\"noopener\">U.S. Dietary Guidelines<\/a>, be mindful that fish absorb compounds like mercury and polychlorinated biphenyls (PCBs) that are found in the sediment of streams and oceans. Fish that are higher up on the food chain are generally higher in mercury, as they eat other contaminated fish.<\/p>\n<p>The FDA and Environmental Protection Agency\u00a0<a href=\"https:\/\/www.fda.gov\/media\/102331\/download\" target=\"_blank\" rel=\"noopener\">recommend<\/a>\u00a0avoiding these types of fish for their high mercury levels:<\/p>\n<ul>\n<li>King mackerel<\/li>\n<li>Marlin<\/li>\n<li>Orange roughy<\/li>\n<li>Shark<\/li>\n<li>Swordfish<\/li>\n<li>Tilefish<\/li>\n<li>Bigeye tuna<\/li>\n<\/ul>\n<p>But among their 50+ \u201cbest\u201d and \u201cgood\u201d choices of fish, which ones should you consume? To help cast a smaller net around your grocery list, here are five of the healthiest fish to eat when it comes to benefits and sustainability.<\/p>\n<h2>1. Salmon<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110419\/healthiest-fish-to-eat-600-salmon.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-162824\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110419\/healthiest-fish-to-eat-600-salmon.png\" alt=\"cooked salmon on chopping board | Healthiest Fish to Eat\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Salmon is a bit of a no brainer when it comes to the best kinds of fish to eat \u2014 and, incidentally, one of the best choices of fish out there for brain health. Credit that to high levels of\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">omega-3s<\/a>, the<b>\u00a0<\/b>fatty acids we have in the brain and that are vital for cognitive (i.e. brain memory and performance) and behavioral function.<\/p>\n<p>\u201cThese are the kinds of fats that we want,\u201d says Paige Bente, R.D. Especially, she notes, when countering the often high amounts of omega-6s that we can acquire easily from foods like nuts and seeds.\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175167\/nutrients\" target=\"_blank\" rel=\"noopener\">Salmon<\/a> is also a good source of protein and is rich in nutrients like B-vitamins.<\/p>\n<p>And if you see the words \u201cfarm-raised\u201d at the seafood counter, fear not. \u201cFarmed salmon is much better today than it was 15 or 20 years ago,\u201d notes <a href=\"https:\/\/solutionsforseafood.org\/about-us\/our-staff\/\" target=\"_blank\" rel=\"noopener\">Ryan Bigelow<\/a>, project director at the Conservation Alliance for Seafood Solutions. \u201cThe industry is really cleaning up their act with improvements like enclosed tank systems and fewer chemicals in fish feed \u2014 it\u2019s becoming a better process overall for the environment.\u201d<\/p>\n<h2>2. Mussels<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110410\/healthiest-fish-to-eat-600-mussels.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-162823\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110410\/healthiest-fish-to-eat-600-mussels.png\" alt=\"bowl of cooked mussels | Healthiest Fish to Eat\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>When it comes to the \u201cfish\u201d of the future, mussels might be it. \u201cMussels thrive in tight spaces \u2014 they don\u2019t need much food because they filter the water,\u201d says Bigelow.<\/p>\n<p>The mollusks pack plenty of health benefits, too, starting with protein \u2014 each three-ounce portion carries\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174217\/nutrients\" target=\"_blank\" rel=\"noopener\">20 grams<\/a>, along with high levels of omega-3s to support cognitive function. Plus, they\u2019re a great source of\u00a0vitamins and minerals, such as <a href=\"http:\/\/www.shellfish.org.uk\/files\/Healthy-Eating\/68944SAGB%20musselsfactsheet%20final.pdf\">iron, selenium, folic acid, and zinc<\/a>.<\/p>\n<p>What\u2019s more? They have loads of vitamin B12 (nearly\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK114302\/#:~:text=The%20RDA%20for%20adults%20is,vitamin%20B12%2Dcontaining%20supplement.\" target=\"_blank\" rel=\"noopener\">10 times the recommended daily allowance<\/a> per three-ounce serving), an essential player when it comes to healthy nervous system functioning, red blood cell development, and cognitive performance.<\/p>\n<h2>3. Sardines<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110402\/healthiest-fish-to-eat-600-sardines.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-162822\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110402\/healthiest-fish-to-eat-600-sardines.png\" alt=\"tin of sardines | Healthiest Fish to Eat\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>You may have done your best to avoid these small, oily swimmers throughout childhood, but take our word \u2014 it\u2019s time to dive into your fears. That\u2019s because\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-sardines\" target=\"_blank\" rel=\"noopener\">sardines<\/a>\u00a0are loaded with the good stuff, including upwards of\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients\" target=\"_blank\" rel=\"noopener\">178 IU of vitamin D<\/a>\u00a0per 3.5-ounce serving \u2014 just under one third of what the average American\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-Consumer\/\" target=\"_blank\" rel=\"noopener\">requires on a daily basis<\/a>.<\/p>\n<p>They\u2019re also rich in calcium, supplying us with approximately 382 milligrams per 100 grams of fish \u2014 a whopping\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">third of what we need per day<\/a>. If you\u2019re still averse to enjoying them on their own, try weaving them into already delicious dishes like a bright kale salad or bucatini pasta, or get creative at the next group gathering by throwing them over passed apps like flaxseed crackers with labneh or avocado toast.<\/p>\n<p>The good news? You can leave the salt in the kitchen \u2014 these guys are full of flavor.<\/p>\n<h2>4. Rainbow Trout<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110354\/healthiest-fish-to-eat-600-trout.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-162821\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110354\/healthiest-fish-to-eat-600-trout.png\" alt=\"cooked trout dish | Healthiest Fish to Eat\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>In terms of sustainability, rainbow trout is a \u201cbest choice\u201d fish \u2014 so long as it\u2019s farmed in closed tanks, which are held to strict environmental standards and typically see far fewer contaminants than trout in the wild.<\/p>\n<p>Low mercury and contaminant levels make these salmon-relatives a great option for children and pregnant and nursing women, who are encouraged to have 8 to 12 ounces of low-mercury seafood per week, <a href=\"https:\/\/www.fda.gov\/food\/consumers\/advice-about-eating-fish\" target=\"_blank\" rel=\"noopener\">according to the FDA<\/a>.<\/p>\n<p>Try it with soba noodles, blackened with rice and peas, or smoked in a dip with crackers.<\/p>\n<h2>5. Spanish Mackerel<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110345\/healthiest-fish-to-eat-600-mackerel.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-162820\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/07\/26110345\/healthiest-fish-to-eat-600-mackerel.png\" alt=\"cooked mackerel on bed of vegetables | Healthiest Fish to Eat\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>There are plenty of sustainable and eco-friendly options when it comes to Spanish mackerel \u2014 not to be confused with king mackerel, which is high in mercury. This oily, omega-3-charged fish is <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168149\/nutrients\" target=\"_blank\" rel=\"noopener\">sky-high<\/a> in vitamin D (about 1000 IU per 100 grams) and monosaturated fat (11 grams per cup), which can have a positive impact on heart health, according to the <a href=\"https:\/\/healthyforgood.heart.org\/Eat-smart\/Articles\/Monounsaturated-Fats\" target=\"_blank\" rel=\"noopener\">American Heart Association<\/a>.<\/p>\n<p>This fish also packs plenty of flavor, meaning preparation can be simple \u2014 give it a go alongside roasted beets and carrots, over a bed of basil and chickpeas, or grilled with asparagus salad.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>If you decided to add more fish to your diet, you\u2019ve made a great choice. These salty swimmers can be a great source of protein and other beneficial nutrients like omega-3s and vitamins and minerals. However, when shooting for the weekly eight-ounce recommendation set by the\u00a0U.S. Dietary Guidelines, be mindful that fish absorb compounds like &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6016,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-6015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6015","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6015"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6015\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6016"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6015"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6015"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}