Top Healthy Fish to Eat

Just like meat, fish contains plenty of amino acids. What makes it favored by many over beef, pork and the likes is the fact that it’s also packed with omega-3 fatty acids — good types of fat that lower bad cholesterol levels, alleviate joint pain and stiffness, improve the mood, and even ward off Alzheimer’s as well as dementia.

However, not all fish are cut from the same cloth. Some of them may actually contain lots of heavy metals like cadmium, lead and mercury. Continue reading to know which types of fish can be consumed with your utmost peace of mind.


Classified as low-mercury fish, salmon is loaded with omega-3 fatty acids. Its consumption is especially beneficial to children because salmon contains both EPA and DHA, fish oils crucial for proper brain and cognitive development.

Light Tuna (Canned)

Another wonderful source of omega-3 fatty acids is tuna. Just like salmon, it also contains brain-friendly fish oils EPA and DHA. Health authorities recommend light tuna in can because it contains lower amounts of mercury.


Being a fatty fish, it comes as no surprise that mackerel is packed with omega-3 fatty acids, as well as EPA and DHA necessary for proper brain and cognitive development. Atlantic and Pacific mackerel contain the least amount of mercury.


Sardines are high in health-giving omega-3 fatty acids and very low in dangerous mercury. The nicest thing about sardines is every supermarket offers them canned, making these nutrient-dense fish ready for consumption.


Because herring is a fatty fish, it comes naturally that it is loaded with omega-3 fatty acids. It also contains amino acids necessary for muscle repair and development. What’s more, herring is good for everyone as it is low in mercury.


It’s true that catfish may not be as fatty as salmon, tuna, mackerel and the rest. However, it still contains omega-3 fatty acids, good types of fat that benefits both mind and body. What’s so nice about catfish is it’s very low in mercury.


Low in mercury, flounder is rich in amino acids and brain-friendly EPA and DHA. It may not be as fatty as other fish types but still flounder is something that supplies you with lots of beneficial omega-3 fatty acids.


Haddock contains sufficient amounts of both omega-3 fatty acids and muscle-building amino acids. What’s so praiseworthy about this fish is it is safe for everyone’s consumption as it is low in mercury.


Pollock is worthy of being on this list because it is high in omega-3 fatty acids and amino acids, and low in mercury. To make its EPA and DHA contents enjoyed by kids, pollock is commonly the main ingredient of fish sticks.

Freshwater Trout

Generally speaking, freshwater trout contains low amounts of mercury. However, health authorities say that consumers should carefully check if locally available trout was caught in lakes or streams that are uncontaminated with mercury.

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