The Best Fish for Your Diet: Experts Weigh In

Fish is an excellent source of omega-3 fatty acids, vitamins, and proteins, but not all fish are created equal.

Which fish do experts consider the best, and why should you include them in your diet?

Recent studies have highlighted the numerous health benefits of seafood. Research confirms the link between omega-3 fatty acids and heart health, while new findings suggest that consuming seafood supports brain function and improves mood.

In addition to omega-3s, seafood is rich in essential micronutrients such as selenium, iron, and B vitamins, as well as high-quality protein.

Tuna

Tuna is packed with omega-3 fatty acids and is a great source of vitamin B3, which helps lower cholesterol levels. It also contains vitamins A and C, iodine, potassium, and selenium. Studies suggest that eating tuna promotes heart health, supports weight loss, and provides the body with sustained energy.

While fresh tuna steaks can be expensive, canned tuna is an affordable alternative that retains the same nutritional benefits. It’s a versatile ingredient that can be used in salads, sandwiches, appetizers, and even soups.

Salmon

Salmon is a powerhouse of heart-healthy fats and a rare natural source of vitamin D, which the body cannot produce on its own.

The recommended daily intake of vitamin D for adults is 400 IU, and an 80-gram serving of salmon contains approximately 570 IU—whether fresh or canned.

Additionally, salmon is rich in vitamin A, vitamin B12, iron, selenium, and niacin. Numerous studies highlight its benefits for cardiovascular health, brain function, and its strong antioxidant properties.

Cod

“Cod is a mild-flavored, white fish similar to haddock and pollock. It’s an excellent source of protein, containing only 0.5 grams of fat per 3-ounce serving,” explains nutrition expert Taub-Dix.

Cod is also an exceptional source of vitamin B12, with a single serving providing over 30% of the recommended daily value. It contains phosphorus, zinc, calcium, vitamin E, and iron. Research suggests that cod supports cardiovascular health, reduces the risk of Alzheimer’s disease, and helps prevent premature aging.

Sardines

Nutritionists recommend eating sardines with their bones intact, as they provide up to 40% of the body’s daily calcium needs. This makes sardines an excellent choice for individuals who avoid dairy products.

As an oily fish, sardines are rich in omega-3 fatty acids, which contribute to heart health and emotional stability. Since the body cannot produce these essential fats on its own, they must be obtained through diet.

Additionally, sardines are a great source of vitamin B12, selenium, and phosphorus, making them a highly nutritious addition to any meal.

By incorporating these nutrient-dense fish into your diet, you can support overall health while enjoying delicious, versatile seafood options.