Healthy and more unhealthy types of fish

Fish in the diet is healthy and is enjoying increasing popularity. In healthy nutrition concepts, such as, for example, the Mediterranean diet, is a regular fish consumption of one of the fundamental pillars of a healthy and balanced diet. However, fish is not the same fish. A nutrition consultant presents three healthy and three unhealthy types of fish.

Julia Zumpano is a registered dietitian at the prestigious Cleveland Clinic. The nutritionist stresses that fish consumption brings with it a variety of health benefits. In front of all the fish provides a good source of Omega-3 acids and protein. There are, according to Zumpano, however, some of the fish varieties that are healthier than others. It presents three varieties, which do you prefer, and three that you should avoid.

Healthy types of fish: sardines, herring and mackerel

To include healthy fish in the diet of the nutritionist, according to sardines, herring and mackerel, the benefits of Zumpano explained in the Following.

Sardines bring everything

“With sardines you can’t go wrong,” stresses Zumpano. You are a wonderful source of Omega-3 fatty acids, are usually not bred and are relatively cheap. You have one of the highest Omega-3 content of all fish and at the same time the lowest mercury content. In addition, sardines are a great calcium – and Vitamin D-source, allowing you to support bone health.

“Read the label to ensure that you do not exceed your daily limit for sodium and fat,” says Zumpano. She also has a few tips for the preparation of the Council of Europe: Serve the sardines with lemon juice and a teaspoon of olive oil or with chopped tomatoes and Basil, Oregano or other Italian seasoning. As a fast Snack the sardines on whole grain crackers.

The fat herring

Herring is one of the fat fish and provides about 1.5 grams of Omega-3 fatty acids per 90 gram Serving of herring. Thus, it contains more Omega-3 fatty acids than other fatty fish such as salmon. In addition, herring contains relatively little mercury compared to other Omega-3-rich fish, such as tuna, swordfish or halibut, so the nutrition expert.

“Try the herring cold, with a light Marinade of white wine vinegar, red onion and Dill,” says Zumpano. In combination with mustard and Dill herring tastes great.

Anti-Inflammatory Mackerel

Atlantic and Atka mackerel from Alaska, according to Zumpano a high content of anti-inflammatory Omega-3 fatty acids and also low mercury content. Of the so-called king mackerel from the Western Atlantic and the Gulf of Mexico, and of Spanish mackerel should be better, however the Finger. In these varieties of the mercury content is high. Grilled or poached mackerel fit the nutritionist will result in good for salad or grilled vegetables.

Tilapia, tuna and catfish are more likely to be unhealthy fish

In the case of Tilapia, tuna and catfish should be considered whether these fish landing car locations in the shopping. Because in comparison with the above-mentioned varieties, these fish are cut off rather poorly when it comes to a healthy diet.

Tilapia is low in Omega-3 fatty acids

“Tilapia is a lean source of protein, but the Omega-3 content of oily fish such as salmon, herring and sardines are missing,” says Zumpano. Most people don’t get anyway enough Omega-3 fatty acids on your diet. If you eat fish, you should choose the best varieties, which are rich in this essential nutrient.

Tuna is contaminated with mercury

“Fresh tuna is a great source of Omega-3 fatty acids, but the proportion of mercury is also high,” says nutritionist. The exposure to high quantities of Mercury to increase the risk for cognitive Defects and other health problems. Also, canned tuna is not necessarily safe. In the case of tuna, the limit for mercury is a milligram per kilogram and is therefore twice as high as in other fish.

Catfish often come from polluted waters

Those who like to eat catfish, you should look for when buying not necessarily at the origin, because a lot of imported catfish varieties come from contaminated waters and contaminated with chemicals or antibiotics, warns Zumpano. (vb)