6 of the healthiest fishes for your daily meal

Fish is one of the most essential foods that contain many nutrients for the body. However, to diversify your family's diet, consider these following types of fish to include in your daily meal.


Salmon is known as one of the healthiest foods worldwide. The fish is high in omega-3 fatty acids, which help boost heart health. Salmon also contains many vitamins and minerals. According to the Association of Reproductive Health Professionals, the larger and older the salmon, the more mercury it contains. Therefore, the experts’ advice for you is to eat fry.



Tuna is rich in vitamins B12 and D, and is a "storage" of calcium and iron, at the same time provides low-fat protein. Children and pregnant women can eat tuna, but they should consume a limited amount only. Canned tuna also contains a lot of sodium. So, if you care about the amount of salt you are consuming, canned tuna may not be a good choice for your health.


This fish has high vitamin content. Sardines are more nutritious because you can eat the fish’s bones and skin. The most significant benefits of sardines include preventing heart-related diseases and some types of cancers, and strengthening bone health. In addition, sardines also take part in strengthening the immune system and support blood pressure control.


Considered to be one of the world's most healthy foods, this fish is a significant source of vitamin B12 and omega-3 fatty acids. Cod is the best substitute for protein from meat, and it could also protect you from many different diseases. Many studies have shown that people who eat fish have a better heart health and are at less risk of heart attack than those who do not eat fish.



Herring is highly oily, and this fish’s oil contains a lot of Omega-3, which is commonly known as the fatty acid producing DHA, an essential substance that plays an important role in brain development. Omega-3 helps regulate blood pressure, at the same time provides active protection for cardiovascular patients. Herring is a good source of fish oil, and is especially rich in omega-3 fatty acids. In addition, herring provides a lot of vitamin D for the body. This is one of the fishes that nutritionists always recommend.

Grass carp

Rich in vitamins B1, B2, niacin, unsaturated fatty acids as well as minerals such as calcium, phosphorus, iron, zinc, selenium… grass carp is a nutritional food that helps you live longer. It also works to warm the stomach, liver. This food can be used for people with high cholesterol, swelling, lungs, lymph nodes, or women lacking milk... Steamed grass carp is suitable for the elderly to improve health and vision.

By: Archie Henderson

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