3 The healthiest types of fish for health should be consumed

Fish is seafood that is recommended to be included in the daily diet. In fact, according to the American Heart Association (AHA), eating fish twice a week can lower the risk of stroke. The AHA also recommends consuming 3.5 grams of uncooked fish per serving. However, among the many types, there are some of the healthiest fish to eat.

The healthiest type of fish for health

1. Salmon

All types of salmon contain omega 3 fatty acids which are beneficial for heart health. Apart from omega 3 fatty acids, salmon is also a good source of vitamin D and calcium to support bone health.

Salmon also contains selenium which helps support the body's metabolism. Not only that, the content of vitamin B12 found in salmon is also very good for the health of your brain and body.

However, wild caught salmon is much healthier than farmed salmon. Salmon that is released free in the ocean contains more omega 3, vitamins, and contains less saturated fat.

2. Sardines

Sardines, including oily fish, are rich in nutrients. Sardines contain calcium, iron, selenium, protein, vitamin B12, and omega 3 fatty acids. In addition, sardines are also an excellent alternative source of calcium and vitamin D for those of you who have a milk allergy or lactose intolerance.

Although it is healthier if consumed in fresh form, you are definitely familiar with the canned sardines in supermarkets. Before buying canned sardines, you should read the label carefully. Make sure that the added oil and sodium content are not too excessive.

3. Tuna

Tuna is one of the fish that is rich in protein, omega 3 fatty acids, and selenium. Tuna contains the mineral selenium in the form of selenoneine. This form of selenium plays an important role in health, namely antioxidants and protects red blood cells from free radical damage. In addition, selenium also turns out to be able to bind mercury compounds in the body of fish, thereby reducing the danger if consumed by humans.

Not all tuna contain high mercury. However, still pregnant women, nursing mothers, babies, and children tend to be more susceptible to mercury which can damage the development of the nervous system. Therefore, the portion needs to be limited to about two servings of fish per week.

Choose tuna canned as it has less mercury than fresh or frozen tuna. Also, compared to canned white tuna (albacore), choose it light canned tuna because it contains less mercury.