What Is The Healthiest Type Of Fish?

While some types of seafood, like lobster and scallops, are known for being indulgent, fish is an accessible protein for most people. Fish is also full of important nutrients like omega-3 fatty acids, vitamin D, calcium, and more (via Good Housekeeping). "Fish is a high-quality, lean protein to add to your eating routine for healthy muscles, bones, tissue and skin," said women's health dietitian Valerie Agyeman, RD. According to the American Heart Association, adults should eat fish twice a week to improve heart health.

However, not all fish are equal. Most seafood contains small amounts of mercury. This neurotoxin is safe in small amounts but can cause serious health issues when too much is consumed. However, most types of commercial seafood do not have enough mercury to harm the average human when eaten in moderate quantities. "It's always best to look for sustainable seafood certifications, including MSC, ASC or Fair Trade USA to ensure a safe, healthy and accountable seafood supply," said Agyeman. These certifications should be listed on the fish's packaging.

If you're looking for a healthy fish option, fortunately there are many to choose from. Salmon is always a great pick because it has plenty of health benefits and is easy to find. Salmon is a great source of omega-3 fatty acids and calcium (via Everyday Health). Opt for wild-caught salmon from Alaska, which tends to be the lowest in contaminants. Sardines are another accessible seafood that also happen to be extremely affordable. In addition to being high in omega-3 fatty acids, sardines are naturally high in vitamin D and calcium.

According to Healthline, other healthy types of fish include cod and mackerel. Cod is a good source of phosphorus, niacin, vitamin B-12, and protein. It's also very affordable. Mackerel is an oily fish and full of healthy fats. Avoid king mackerel, which contains high levels of mercury, and choose Atlantic mackerel or smaller mackerel varieties instead. Choose these types of fish and you'll enjoy plenty of health benefits safely.