Best fish for health

Here are the top 7 best types of sustainable fish to eat for your health.

1. Farmed trout

As a lean white fish, rainbow trout is an excellent source of protein, yielding around 20.5
grams per 100 grams of fish. It is also high in calcium, potassium, and magnesium, and it is
particularly rich in those valuable omega-3s.

Rainbow trout is a good species for farming, as the eggs are available year-round and are
relatively inexpensive, compared with other fish in the salmon family.

Suppliers are also able to provide trout eggs that are certified free of pathogens. This means
producers don’t need to use antibiotics or other chemicals, which are often found in farmed
salmon and end up in our bodies when we eat them.

2. Oysters

An oyster is not a fish, but we’re including this mollusk in our list because — much like fish —
oysters are high in omega-3s and are a good source of protein. Oysters are also a rich source
of zinc, which supports the immune system.

One thing to keep in mind when eating deep-sea creatures that filter our water, such as
mussels, clams, and oysters, is that any particles such as microplastics that they can’t break
down are stored in their guts, which we then eat.

So, much like our advice with most sea creatures, eat these in moderation.

3. Sardines

Sardines are a type of small fish that eat plankton and small crustaceans. As a coldwater fatty
fish, they are nutrient-rich and contain some of the highest omega-3 levels while also
retaining very low levels of mercury.

They are naturally high in vitamin D and calcium, and they are quick to reproduce, making
them a particularly sustainable choice. Combine them with pasta for a quick and tasty meal. 

4. Anchovies
A great addition to pizza, anchovies are a small saltwater fish that are caught in the wild and
are highly sustainable. Like sardines, anchovies are high in omega-3s and low in mercury,
and they are a good source of selenium and folate.

The great thing about anchovies is that they are available fresh, canned, salted, oiled, or as a
paste, making them highly versatile. Here are some anchovy recipes to get you started.

Discover your unique biology

5. Herring

Herring are silver in color and can be found in both fresh and saltwater. This sustainable fish
is a staple food in many cultures and can be eaten in many different ways, including raw,
dried, and fermented. Herring have also been salted in Europe for at least 1,000 years.

This fish packs a health punch, surpassing both sardines and trout in terms of omega-3
content.

6. Wild Alaskan pollock

Alaskan pollock grow quickly and have a relatively short lifespan of around 12 years. This
means they are more productive compared with slow-growing, longer-living species, making
them a top sustainable choice for your health.

7. Mussels

Another mollusk that has snuck into our list is the mussel. Mussels are an affordable,
sustainably produced species rich in omega-3s.

You may be surprised to know that a serving of mussels provides twice as much iron as a
steak. There are 6.72 milligrams of iron in 100 grams of mussels, compared with 3.47
milligrams in 100 grams of steak.

Like oysters, however, you’ll want to eat them in moderation, as they also filter our water and
are at higher risk of containing microplastics and other contaminants.

Fish to avoid

There are aspects of the fishing industry that seem like fishy business. As a consumer, it’s
important to be aware of what you’re putting in your body. Here are some reasons why you
may want to avoid certain species of fish.

Antibiotics

Many species of farmed fish, particularly salmon, require routinely high levels of antibiotics to
avoid infections.

Worryingly, a 2017 study revealed that fishmeal products from around the world have not only
high levels of antibiotics, but also hundreds of antibiotic resistance genes, which can then
transfer to humans who eat them.

For this reason, farmed salmon is a type of fish you'll want to be wary of.

Fish fraud

Fish fraud is also something to put on your radar. Have you ever ordered white tuna at a
sushi restaurant? There is no such fish. In many cases, this is escolar, a cheap fish that is
linked with stomach distress and is referred to as the “ex-lax fish” in the industry.
 But even upscale restaurants may not be safe. A 2019 report conducted by ocean
conservation group Oceana found that, of the 400 seafood samples they collected from over
250 locations in the U.S., 21% were mislabeled.

And 1 in 3 establishments sold at least one item of mislabeled seafood, with restaurants and
smaller markets more frequently mislabeling seafood, compared with the larger chain grocery
stores.

Chemicals

Another major cause for concern when eating seafood is the contamination factor.

Chemicals such as cadmium, lead, or mercury have entered our water and contaminated
some species. Those that have the highest risk are bigger, longer-living species, including
yellowfin tuna, shark, marlin, halibut, and swordfish.

Pregnant women and young children in particular will want to steer clear of these fish types
because they can be bad for their health. 

Takeaway

Fish and shellfish are excellent sources of omega-3 fatty acids, protein, and other beneficial
vitamins and nutrients. However, not all fish are created equal.

It’s important to be aware of issues like environmental contamination, which can pose risks for
us all, but particularly for pregnant women and children.

In his book Spoon-Fed, Prof. Spector provides some excellent tips to bear in mind when
choosing seafood:

 Consider fish and shellfish to be a treat rather than an everyday food and pay a bit
more for better quality if you can.
 Work to understand the source of your seafood. Is it farmed? Is it wild? And what
does it mean for that species?

 In general, the closer the seafood is to the original source of nutrients, the better it is
for our health. For example, small fish that eat plankton, including sardines and herring, are
healthier for us than eating the larger fish that feed off them, including salmon and mackerel.

 Try to vary species and choose fish that are sustainable, high in nutrients, and low in
chemicals such as mercury.
“Picking sustainable fish is tough, but you can look for labels or websites like the blue Marine
Stewardship Council (MSC) globally, which indicates that your fish is wild, traceable and
sustainable, or RSPCA Assured label (in the UK), which makes it easy to recognize products
from animals that have led a better life.” — Prof. Tim Spector, Spoon-Fed

Prof. Spector adds that eating more plant sources, such as chia seeds, walnuts, flaxseeds,
and algae, “will provide you with plenty of essential omega-3 fatty acids without destroying our
oceans.”

If you want to learn more about how your body uniquely responds to food, check out ZOE, the
health science company co-founded by Prof. Spector.

ZOE uses data from the largest in-depth nutrition study in the world and cutting-edge tests to
analyze your gut microbiome, as well as your blood sugar and fat responses, to help you pick
the best foods for your health.