You probably already know that you’re supposed to be eating fish at least twice a week. Fish are a lean, healthy source of protein and the oily kinds such as salmon, tuna, sardines deliver those heart and brain a very healthy omega-3 fats you’ve probably also heard you should be getting in your diet.


Wild caught salmon is packed with nutrition. It provides large amounts of magnesium, iron, potassium and vitamin B12.  The human body needs vitamin B12 to make DNA and red blood cells, maintain normal brain function and fight neurological disorders. Potassium is one of the most abundant nutrients in this fish that regulates blood pressure and fluid balance. Smoked salmon is healthy too, just make sure you don’t go overboard. This delicacy may raise your blood pressure due to its high sodium content!

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Trout is ideal for low-carb and low-fat diets. Compared to other fish, trout is significantly higher in vitamin A, vitamin E and vitamin D. This fish supports cellular repair and fights inflammation due to its high antioxidant levels. This fish is low in mercury and can be safely consumed by children and pregnant women!

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Atlantic mackerel is one of the healthiest fish due to its high good fat content. Like other fatty fish, mackerel is rich in vitamin A, vitamin B12, selenium and magnesium. Selenium supports the formation of antioxidant enzymes and protects your cells from the harmful effects of toxins and metals. This mineral also promotes cardiovascular health, keeps your immune system strong and regulates the metabolism of thyroid hormones. Just make sure you avoid Spanish mackerel. Its mercury levels are very high! King mackerel isn’t safer too.

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Sardines are higher in calories than most types of fish, but they pack a hefty nutritional punch. What makes these small fish stand out is their high calcium content. They are also rich in vitamin D, a nutrient that supports calcium absorption, immune function and bone growth. Eating one to two servings of fatty fish per week may lower the risk of cardiovascular death.

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Despite their small size, anchovies are full of protein, calcium, iron and vitamin B12. These tiny saltwater fish make a healthy snack between meals! Use them as a substitute for chips, crackers and other salty treats. They are significantly more nutritious and lower in calories than most snacks. Watch your portions, anchovies may increase blood pressure when consumed in large amounts.

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