Fish has been an important source of protein for humans ever since the caveman days. Nutrients and minerals, especially omega 3 fatty acids, found in fish greatly improves brain development and reproduction. Did you know that fish contributes to the average lifespan of a human being? Just look at this chart. Japan and Iceland are 2 brilliant examples of countries where residents consume fish almost daily. Below are 21 of the healthiest fishes you can commonly find that you and I should consume more often.
Do take a look at these vitamains and minerals chart to further understand what they are good for.
- Anchovies
- a good source of Calcium, Iron and Phosphorus.
- a very good source of Protein, Niacin and Selenium.
- Butterfish
- a good source of Niacin, Vitamin B12 and Phosphorus.
- a very good source of Protein and Selenium.
- Catfish
- low in Sodium
- a good source of Thiamin, Phosphorus and Selenium,
- a very good source of Protein and Vitamin B12.
- Clam
- very low in Saturated Fat
- a good source of Riboflavin, Niacin, Potassium and Zinc.
- a very good source of Protein, Vitamin C, Vitamin B12, Iron, Phosphorus, Copper, Manganese and Selenium.
- Crab
- low in Saturated Fat.
- a good source of Niacin, Folate and Phosphorus.
- a very good source of Protein, Vitamin B12, Zinc, Copper and Selenium.
- Crayfish
- low in Saturated Fat.
- a good source of Zinc and Manganese.
- a very good source of Protein, Vitamin B12, Phosphorus, Copper and Selenium.
- Croaker
- a good source of Vitamin B12.
- a very good source of protein and selenium.
- Herring
- a good source of Phosphorus.
- a very good source of Protein, Vitamin B12 and Selenium.
- Mullet
- low in Sodium.
- a good source of Vitamin B6 and Phosphorus
- a very good source of Protein, Niacin and Selenium.
- Oyster
- a good source of Protein, Vitamin C, Thiamin, Niacin, Magnesium and Phosphorus.
- a very good source of Vitamin B12, Iron, Zinc, Copper, Manganese and Selenium.
- Ocean Perch
- low in Saturated Fat.
- a good source of Vitamin B6, Vitamin B12 and Calcium.
- a very good source of Protein, Phosphorus and Selenium.
- Pollock
- very low in Saturated Fat.
- a good source of Riboflavin, Niacin, Vitamin B6, Magnesium and Potassium.
- a very good source of Protein, Vitamin B12, Phosphorus and Selenium.
- Salmon
- low in Sodium.
- a good source of Thiamin, Riboflavin, Pantothenic Acid and Phosphorus.
- a very good source of Protein, Niacin, Vitamin B6, Vitamin B12 and Selenium.
- Sardine
- a good source of Niacin and Calcium.
- a very good source of Protein, Vitamin D, Vitamin B12, Phosphorus and Selenium.
- Scallop
- very low in Saturated Fat.
- a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper.
- a very good source of Protein, Phosphorus and Selenium.
- Shrimp
- low in Saturated Fat.
- a good source of Niacin, Iron, Phosphorus and Zinc.
- a very good source of Protein, Vitamin B12 and Selenium.
- Squid
- a good source of Riboflavin, Vitamin B12 and Phosphorus.
- a very good source of Protein, Copper and Selenium.
- Tilapia
- low in Sodium.
- a good source of Niacin and Phosphorus.
- a very good source of Protein, Vitamin B12 and Selenium.
- Trout
- low in Sodium.
- a good source of Thiamin, Riboflavin, Niacin, Pantothenic Acid, Phosphorus and Selenium.
- a very good source of Protein, Vitamin B12 and Manganese.
- Whitefish
- low in Saturated Fat.
- a good source of Niacin, Vitamin B6, Phosphorus, Potassium, Copper and Selenium.
- a very good source of Protein and Vitamin B12.
- Whiting
- low in Saturated Fat.
- a good source of Potassium.
- a very good source of Protein, Vitamin B12, Phosphorus and Selenium.
A can of European anchovies in oil, drain of solids is :
Butterfish cooked in dry heat is :
Farmed catfish cooked in dry heat is :
Clam cooked in moist heat is :
Blue crab cooked in moist heat is :
Farmed crayfish cooked in moist heat is :
Atlantic croaker breaded and fried is :
Atlantic herring cooked under dry heat is :
Mullet cooked in dry heat is :
Raw farmed eastern oyster is :
Ocean perch cooked in dry heat is :
Atlantic pollock cooked in dry heat is :
Raw atlantic salmon is :
Atlantic sardine canned in oil, drained of solids with bone is :
Steamed bay and sea scallops are :
Shrimp cooked in moist heat is :
Fried squid is :
Tilapia cooked in dry heat is :
Trout cooked in dry heat is :
Smoked whitefish is :
Whiting fish cooked in dry heat is :
2 replies on “21 Of The Healthiest Fish You And I Should Eat More Often”
With so many foreign fish invading American waters,
i wonder what nutritional value they would have?
most fishes, if you look carefully above, have protein, vitamin B12 and selenium. Just cause it’s not local doesn’t make it less nutritious.