**Seafood Smarts: The Best and Worst Fish for Your Health**
By Perri Ormont Blumberg, Fox News
Published Nov. 10, 2023, 5:18 p.m. ET
Fish has long been championed as a nutritional powerhouse, offering a variety of health benefits. However, not all fish are created equal in terms of their nutritional value. Nutrition experts weigh in on the best and worst fish for your health in this comprehensive breakdown.
Salmon, often regarded as a top choice for health-conscious individuals, is rich in omega-3 fatty acids and protein, making it an excellent choice for heart and brain health. Lauri Wright, a registered dietitian nutritionist, notes that research supports the benefits of omega-3 consumption in reducing mortality from heart disease and improving overall cardiovascular health. Additionally, omega-3s have anti-inflammatory properties, making them beneficial for individuals suffering from arthritis.
Oysters and sardines also top the list as omega-3 rich options that are good for the environment. Oysters, in particular, are lauded for their high iron content and environmental sustainability. Sardines are not only rich in omega-3s, but also boast a unique nutritional profile with high calcium content, which is essential for bone health.
Halibut and red snapper are also recommended for their heart-healthy antioxidants and potassium content, which can improve blood pressure and arterial health.
Conversely, sole, farmed tilapia, orange roughy, and shark are advised to be avoided due to their high levels of contaminants, low nutritional value, or potential harm to the environment. Tuna, while rich in vitamins B6 and B12, is cautioned for its high mercury content, with experts recommending consumption limits for certain populations, such as young children and pregnant or breastfeeding women.
In navigating the seafood aisle, it’s essential to be mindful of the nutritional profiles of different fish. Making informed choices about the types of fish you consume can contribute to an overall healthy diet and lifestyle. To learn more about the best and worst seafood choices, consult a healthcare professional for personalized guidance.