Forget about fish being brain food. It is almost always simply good food that is loaded with nutrients, vitamins and Omega-3 fatty acids that are all critical to our wellbeing. Admittedly, not all fish are created equal. Some offer different nutritional benefits, but almost anything that swims contains something valuable. To speed matters along, WellWell has broken down the nutritional benefits of some of the most popular choices. See what you want to get hooked on below.
It’s delicious, lean and loaded with Omega-3 fatty acids, Vitamin D and other nutrients. Identified as “nature’s perfect protein,” wild salmon’s Omega-3 fatty acids content provides an essential nutrient that helps builds healthier cells and reduces the risk of chronic diseases.
Tiny is still nutritionally powerful when it comes to sardines. They pack more Omega-3s per 3-ounce serving than salmon, tuna or maybe any other food. They are also naturally high in Vitamin D as swell as holdings a fair share of Vitamin B12, which supports red blood cells, nerve function and DNA synthesis.
When it comes to tuna, canning it is just fine. Light tuna packed in water (not oil) offers a great health boost. A three-ounce can has just 100 calories and 22 grams of protein. It also provides half the daily recommend amount of Vitamin D and a full daily dose of selenium.
Pretty and full of protein and essential Omega-3 fatty acids, rainbow trout also has decent dollops of potassium and phosphorus, while also being a good source of Vitamins B6 and B12, pantothenic acid and selenium. A three-ounce serving also provides 21 grams of protein.
Swordfish is a guilt free winner that is loaded with niacin, Vitamin B12, zinc and, of course. Omega-3. It is also low in fat and calories.
A three-ounce fillet of this simple fish contains 8 grams of fat, including up to 2 grams of fat that comes from Omega-3 fatty acids. This serving also contains about 15 grams of protein, and is rich in Vitamins A, D and B12, with smaller amounts of potassium, phosphorus and selenium.
Tilapia is a great-tasting and inexpensive fish that is increasingly popular in the U.S. It is also a great source of protein with 26 grams packed into every 3.5 ounces. With only 128 calories per serving, tilapia also contains Vitamin B12, niacin, phosphorus, selenium and potassium.
Perhaps not a popular or as accessible as other fish, Atlantic Mackerel, nonetheless, offers rich nutritional returns. A five-ounce serving as four times the B12 as wild salmon; almost as much iron as steak, more potassium than a banana, about three times the selenium as a chicken breast and also a significant portion of Omega-3 fatty acids.
This is the picture of a lean fish. A six-ounce serving has 31.5 grams of protein and just 1.2 grams of fat. It is also full of Vitamins B-3, B-5, B-6 and B-12, along with potassium, selenium and, of course, Omega-3 fatty acids.
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