Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein, vitamin D, B2 (riboflavin), calcium and phosphorus, a great source of minerals such as iron, zinc, iodine, magnesium, and potassium, and is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain.
Besides being a high protein, low-fat food that provides a range of health benefits, white-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats.
How often should I eat fish?
Government dietary guidelines recommend that people eat fish two to three times a week. And we know that fish are full of omega-3 fatty acids—which can benefit both heart and brain. While it might be safe to eat fish every day, it’s still not clear if there is any added health benefits to that level of consumption. Just make sure to choose a variety of fish lower in mercury, such as almon, tilapia, tuna and cod. Due to the high levels of mercury in white (albacore) tuna, you should not exceed 6 ounces per week.
Telling the Truth about Fish
Unless you’ve been living under a rock for the past several years, you’re pretty aware of the advisories against eating farmed fish. But, what about fresh fish vs. frozen fish? I often get questions about that from my clients and here’s a bit of info that could prove to be very helpful to you:
Unless you know for sure it’s high-quality fresh fish, go with frozen. A lot of fish is flash frozen on the boat right after it’s caught. After thawing, it should still be quite good.
On the other hand, “fresh” fish that was never frozen may have spent a few days sitting in a smelly ship’s hold by the time you buy it. And, some “fresh” fish may have been frozen and then thawed out behind the supermarket counter.