According to the American MD web health site, healthy diets encourage people to eat fish.Experts recommend eating at least 225 grams of seafood per week.However, research shows that Americans only eat about one -third of this number.
Not all fish are the same.Therefore, it is important to know how to choose good fish and avoid harmful fish.
Two best fish for health
1. Omega-3-rich fish
Omega-3-rich fish are very good for health.
Omega-3 fatty acids are found in fatty fish, oily fish.This substance can benefit the heart in many ways.Just eating a few 110 grams of seafood per week can help you reduce the risk of heart disease by 36%.
Web MD adds omega-3 can also help reduce the risk of stroke and Alzheimer's disease.
Omega-3-rich fish include:
- Salmon
- Capacity
- Anchovies
- Sardines
2. Lean fish
Lean fish is a good choice to start if you are not used to eating fish.
Lean seafood has less calories than fatty seafood, and is high in protein.For example, lean fish such as tilapia, cod, and flounder only have <120 calories in a 85 gram diet and give you a lot of protein.
According to the web MD, if you do not like fish but want to add more seafood to your diet, tilapia and cod may be a good starting point.Both are not too fishy.They are also easier to infuse spices when marinated.
The worst fish for health
Fish has a high level of mercury
There are many types of fish with high mercury content that you should stay away from.
Too much mercury in the body can damage the brain and nerves in adults.It can also affect the development of babies and young children.
According to the web MD, the types of fish that are high in mercury you should stay away including:
- Fish sword
- Marlin fish
- Shark
- Tilefish fish
In addition, you should also be careful with the mackerel, especially those caught in the Pacific, for example they have high mercury content.Doctors say young and pregnant or lactating women should stay away from them completely.
Orange Roughy (Orange Roughy) is also a type of fish that should be avoided, web MD recommends.They can live up to 150 years, which means they have lived around unhealthy elements, like mercury, for a long time.Therefore, they are not the best options for a healthy diet.
(According to WebMD)