These Are the 6 Healthiest Types of Seafood
Fact: Americans are not getting enough seafood. “And yet so much research points to the fact that we’ll live longer, healthier lives if we eat more," says Frances Largeman-Roth, RDN, food and nutrition expert, and author of Eating in Color. The American Heart Association recommends eating two (3.5 ounces, cooked) servings of fatty fish per week, but only about 10 percent of us are getting there.
Fatty fish include salmon, albacore tuna (the canned stuff), mackerel, herring, lake trout, and sardines. Fish is a great source of protein, but its real benefit is the DHA omega-3 fatty acids it contains, Largeman-Roth says. Not only do omega-3s lower your risk of heart disease and stroke, they are also vital for brain health. Omega-3 fats build cell membranes throughout the body and the brain and perform an anti-inflammatory function in the body, which helps promote healthier brain cells. Omega-3 fats are essential for the development of a baby’s brain, so pregnant and breastfeeding moms should definitely eat low-mercury seafood picks.
Here are Largeman-Roth’s six top picks for seafood based on health, as well as sustainability. If you’re looking for more information on sustainable seafood options, check out Seafood Watch.