Our seas and rivers are abundant with foods that provide the best nutrition to humans. Fish of various forms live in the waters, and they give the best benefits for the health of man.

Fish is basically rich in protein. Eating at least 6 ounces of fish can provide an adult his required daily needs of protein. But it is not just about protein that makes fish nutritious. This food source also contains various types of nutrients, such as calcium and vitamin C that makes it whole food. Fish also contains the widely sought-after omega-3 fatty acids – a substance that can reduce inflammation, reduce excessive clotting, lower the lipids in the blood stream, helps in the reduction of obesity risk and helps in the prevention of the growth of cancer cells. It is recommended that we eat at least 6 ounces of fish three times per week to get enough supply of protein and omega-3 fatty acids.

Below are six of the healthiest fish considered to be beneficial to man and nutritionists suggest that adults should consider their sufficient consumption to receive full health benefits:

1. Catfish

   Catfish is a flavourful fish, but it has also become more popular because of the health benefits it offers. This fish is widely popular in the United States since it is economical. A 3-ounce serving of catfish provides 122 calories. Catfish may have high amounts of fat, yet most of the fats are omega-3 fatty acids which are beneficial in the prevention of cardiovascular diseases. In fact, a serving of catfish offers 875 mg of omega-6 fatty acids and 220 mg of omega-3 fatty acids. Additionally it has complete protein at 15.6 per serving. 40 percent of the recommended daily allowance of vitamin B12 may also be received from eating catfish. Vitamin B12 is essential in the protection of brain and the nervous system.

2. Salmon

   Salmon has become really popular because of its omega-3 fatty acids content. Because of it, its other nutrients have been set aside, such as protein. Salmon is one of the top favourites among those who really love to eat fish. This fish’s life cycle has been celebrated in several shows because salmons actually travel hundreds to thousands of miles for two to five years back to the location that they were born in order to lay their eggs and then die. There are several species of salmon. From the Pacific, there is the Oncorhynchus genus. From the Atlantic, there is the Salmo genus. The popular Norwegian salmon are actually from the Atlantic waters but are farmed in Norway. Salmon’s color ranges from orange to red to pink. The color is also important as some of this color is high in omega-3 fatty acids.

   A 4 ounce salmon actually has 103.1 percent of the required daily value for tryptophan. Tryptophan is an essential amino acid that is important in order to synthesize the protein whenever it is needed by the body. 4-ounce salmon is also rich in vitamin D, selenium, niacin and cobalamin. Salmon has really been studied and showed that it offers benefits to the health of the cardiovascular system. It also helps in lifting moods and improving cognition. Moreover, because of omega-3 fatty acids, it can help in the protection of joints from wear and tear.

3. Trout

   With a flavor that is milder than a salmon yet with a distinctive nutty taste, a trout is popular also with the health benefits it can provide. A 75 gram serving of trout can give at least 866 mg of fatty acids. Additionally, 3 ounces of this fish is already rich in vitamin B12 that is 89 percent of the recommended daily allowance which can assist in the problems of the cardiovascular system. For those wanting to burn fat, a 3-ounce trout has 19 grams of protein enough to burn fat while the fish is being digested. Another health benefit trout can give is protection from gout and thrombosis.

4. Halibut

   Halibut is a big flat saltwater fish. It can be found in the waters of the Pacific and Atlantic. When cooked, halibut has a lean snow white flesh that is sweet yet mildly flavoured. But it is not only about the delicate sweet flavour that halibut is popular of; this fish is also rich in nutritional value. 4 ounces of halibut is rich in tryptophan, selenium, protein and niacin, packed with only 158 calories. Omega-3 fatty acids are also dense in halibut. This fish can therefore provide cardiovascular health by lowering triglyceride levels. It also protects the heart from dysrhythmias that may be fatal and it can help control a person’s blood pressure levels. There are several health benefits halibut can give that makes it one of the top healthiest fish in the world.

5. Mackerel

   Mackerel is a firm white fish, which others find to have a strong flavour. A 75 gram mackerel has at least 982 mg of omega-3 fatty acids. This fish also contains vitamin B12 that provides six times the recommended daily allowance for such nutrient. There are different varieties of mackerel, and all of them are known to be beneficial in keeping the blood thin as well as preventing heart attacks. Additionally, a daily dose of mackerel helps one in the prevention of developing cancer, reduces the LDL cholesterol and lowers the blood pressure. What more, it lowers incidence of migraines, arthritis and arthrosis, as well as improve cognition and activities of the brain.

6. Black Cod

   Cods are fish that need to live deeply in the water with arctic temperature for them to survive and reproduce. There are only a few varieties of cod that is being eaten by man. The most well-known is the North Atlantic cod. There is also saithe cod, zarbo cod and ling cod. A 4-ounce black cod provides about 90 percent daily value of tryptophan, 75 percent of selenium and 52.1 percent of protein. Selenium works as antioxidant especially if it is combined with vitamin E. Cod is low calorie yet a very good source of protein. This type of fish has shown to be excellent in lowering homocysteine levels – a protein implicated in cardiovascular diseases, through its rich source of vitamins B6 and B12. Additionally, it helps the body by protecting against cancer, particularly colon cancer, since selenium, vitamin D and vitamin B12 can help in protecting the cells of the intestines from damage.

Sources
livestrong.com
besthealthmag.ca
whfoods.com
whfoods.com
whfoods.com
whfoods.com
lifestyle.iloveindia.com
livestrong.com