Fish offers numerous health benefits. If you’re looking for the healthiest fish, consider both lean and fatty fish.

Most fish and seafood are rich in vitamins B12 and B6. They also contain minerals like iodine, phosphorus, and selenium.

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Lobster, for example, is particularly high in vitamin B1, while fatty fish are especially good sources of vitamins D, B2, and A.

Moreover, fish contains proteins and “good cholesterol,” both of which are essential for our bodies. With its high content of trace elements like fluorine, selenium, and iodine, cod, for example, is very beneficial for metabolism and the immune system.

But where to start?

To avoid overwhelming you with information, we will focus particularly on three valuable nutrients that will help you make the best choices for your health:

Omega-3 Fatty Acids
Fish is richer in unsaturated fatty acids than meat. This is the “good” cholesterol that our bodies need to function properly. The omega-3 content varies depending on the type of fish.

Fatty fish, such as salmon, mackerel, and herring, are rich in omega-3 fatty acids and help protect you against cardiovascular diseases. A fish is considered “fatty” if its fat content exceeds 5%. You can check this on the label.

Vitamin D
In addition to omega-3 fatty acids, fatty fish are notably high in vitamin D. This nutrient is essential for strong bones and teeth. It also improves your immunity and supports muscle function.

Proteins
Proteins are essential for preserving your muscle tissues. They help lower blood pressure and maintain the flexibility of your blood vessels. Depending on the type, fish contains about 20% protein.

Be Careful with Fatty Fish!
After processing, certain types of fish can have a relatively high salt content. Think of smoked salmon or pickled herring.

The Dutch Food Center advises against consuming salted fish every week. Breaded fish also isn’t the best choice: while the crispy coating is certainly delicious, it tends to absorb cooking fat.

How Often Should You Eat Fish?
The Public Health Advisory recommends that adults consume 200 milligrams of omega-3 fatty acids EPA and DHA per week.

For example, 100 grams of fatty fish contain more than seven times the daily recommended intake of EPA and DHA. Eating fatty fish at least once a week is therefore sufficient.

However, individuals at higher risk for cardiovascular diseases or those who have previously suffered from a heart attack or stroke should consider eating more fish.

Eating fish at least once a week, instead of at least once a month, reduces the risk of death from cardiovascular diseases by about 15%.

Currently, Belgians eat fish only once every two weeks on average. Those who never eat fish significantly lower this average.

What if You Don’t Like Fish?
Alaska pollock is a good alternative for those who are not big fans of fish. Its white, slightly pink flesh is particularly tender. Lean fish are therefore very accessible “healthy food” options. Alaska pollock is rich in protein, vitamins, minerals, iodine, and omega-3 fatty acids.

It’s difficult to replace fish with an equivalent food. However, there are alternatives for those who want to benefit from the positive effects of fish on health without actually consuming it. The Food Center recommends fish oil capsules to obtain the omega-3 fatty acids found in fish. These acids reduce the risk of cardiovascular diseases and have a favorable effect on blood pressure.

Safe and Sustainable

Of course, we recommend paying attention to the expiration date and the method of preparation for fish. Fresh fish is obviously delicious, but frozen products are also very beneficial as long as consumption dates are respected.

Carefully consult the information provided on the packaging, both for guidelines and for the MSC label. This way, you can be sure that the fish comes from sustainable fishing.

The Dutch Food Center also recognizes the importance of such labels: fishing can indeed lead to many environmental problems, including overfishing, degradation of ecosystems and seabeds, and energy consumption. The MSC label on the packaging will help you make sustainable choices.

In the ABC of fish species, you will find much more information on different types of fish, how to prepare them, and their main beneficial nutrients for health.

Conclusion

The many essential nutrients (including omega-3 fatty acids, vitamin D, and proteins) contained in fish make it very good for health.