Types Of "Super" Fish Besides Salmon You Should Eat

If you are a student learning about pescetarian diets for an online culinary course, you already know that a regular diet containing salmon can be really healthy for you. But did you know that farmed wild salmon can have high levels of mercury and can contain chemicals like polychlorinated biphenyl and other additives? In light of this information, it’s fortunate that there is an abundance of seafood out there that provides healthy omega-3 fatty acids, lowers inflammation and decreases the risk of cardiovascular disease.

The size of the fish matters

More specifically, the size of the mouth on the fish is what matters. Large-mouthed species like grouper and tuna feed on larger prey, which results in increased levels of mercury in the fish’s body. Species with smaller mouths feed on sea animals much lower in the food chain and therefore ingest lower amounts of mercury.

Types of fish and seafood you should eat:

OystersOysters have a great amount of omega-3 fatty acids. In a 3-ounce serving, you can find about 300 mg of omega-3s and about a third of the recommended daily amount of iron.

Pollock – Atlantic pollock is generally used as a substitute for cod and haddock in Europe, but one serving contains more than two-thirds the daily amount of selenium, – which lowers the risk of diabetes, – and up to 500 mg of omega-3s. Stick to the filet, as the pollock in fish sticks are heavily processed.

Albacore tuna – Although certain types of tuna do have high amounts of mercury in them, the ones you find canned have lower levels of the element. Look for cans labeled “troll or -poll caught.”

Herring – Herring found in the Atlantic contains large quantities of omega-3s (almost 2 grams) for every 3-ounce serving and are an excellent source of calcium.

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