The choice of fish is always a compromise decision. The most valuable element in it is Omega-3 fatty acids. Calcium and iodine, which are also abundant in seafood, can be obtained from other sources. The meaning of the choice of fish is different: for example, mackerel, which is high in omega-3, will provide half of the total calories from fats, including saturated ones. Better to buy tuna or salmon instead.
Healthy eating. Evaluation of seafood
Here is an assessment of the nutritional qualities and nutritional benefits of fish:
The best sources of omega-3s are: salmon, albacore tuna, mackerel, lake trout, halibut, sardines, herring.
Fish with the most protein per serving: tuna, salmon, swordfish (most fish contain equal amounts of protein per serving) The best sources of protein in grams per calorie are lobster, shrimp, tuna and cod.
Seafood rich in vitamin B12 include bivalve shellfish, mackerel, herring, tuna, rainbow trout, and salmon.
The best sources of iron are bivalve clams, shrimp, mackerel, and swordfish.
There is little iron in tuna and red-eyed rock bass.
Seafood high in zinc: crabs, lobsters, swordfish, bivalve shellfish.
Canned salmon with bones is high in calcium.
Most of the total fat, saturated fat and calories are found in mackerel.
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