Fish has many amazing health benefits, ranging from omega-3 acids to protein, but there are a number of foods that are healthier than others.
And the Cleveland Clinic Foundation has published a lengthy report on the best and worst types of fish for public health.
The best fish
The list of the best types of fish for public health is as follows:
1- Sardines
Sardines offer a wide variety of benefits, which are a great source of omega-3 fatty acids, as well as being cheap.
Sardines provide 2 grams of heart-healthy omega-3s per 3-ounce serving, which is one of the highest levels of omega-3s and the lowest levels of mercury of any fish.
It contains a great source of calcium and vitamin D, so it supports bone health as well.
Also, sardines are considered a safe option for pregnant and breastfeeding women.
2- Herring:
Fatty fish like herring provides about 1.5 grams of omega-3s per 3-ounce serving.
Herring also contains more omega-3 fatty acids than salmon or tuna, which are necessary for human health because our bodies cannot make these fats.
Herring contains less mercury than other omega-3-rich fish you may eat, such as tuna, mackerel, swordfish, and halibut.
3- Mackerel:
Atlantic mackerel and mackerel from Alaska are high in omega-3, anti-inflammatory and low in mercury.
But experts warn that some types of mackerel contain high mercury, such as Spanish mackerel.
The worst fish
The list of the worst types of fish for public health is as follows:
1- Tilapia:
Tilapia is considered one of the worst types of fish for health, as it is a low source of fat and protein, and it lacks the omega-3 content.
2- Tuna:
Fresh tuna is a great source of omega-3, but everyone’s craving for sushi may put us at risk of mercury poisoning, and canned tuna also contains high levels of mercury as well.
Exposure to high levels of mercury increases the risk of cognitive defects and other health problems.
The same holds true for canned light tuna unless you’re buying it from a company that checks the levels of mercury in each can, but very few companies are currently taking this extra step.
3- Imported catfish:
Catfish, which are 90% imported, comes from contaminated water and may contain dangerous chemicals and antibiotics.
And if you like your catfish, choose farm-raised varieties with clean water.
source : sputnik