The fish is good for health... but it depends on the one we choose. Here is a list of the worst and the best fish to eat.
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Fish
Fish is rich in beneficial nutrients for your health. The most recent American food guide recommends eating at least two or three portions each week, 225 to 340 grams spread over two meals. (According to the new Canadian food guide, it is also recommended to consume at least two portions of fish per week.)
"Most of us do not eat enough fish, according to the dietitian-nutritionist Bonnie Taub-Dix, creator of Betterthandieting.com. Americans eat around 100 grams of fish on average each week. It is approximately the size of a card game and far from what is recommended. In reality, only 20% of Americans reach this goal. ”
To eat: wild salmon of the Pacific
The wild salmon of the Pacific will provide you with vitamin D, selenium beneficial for your metabolism, omega-3 fatty acids, good fats that protect against heart diseases, and vitamin B12, excellent for your brain and your body.
Experts say that the Pacific wild salmon is your best choice.
"Sauvage means a smaller accumulation of mercury, fewer antibiotics and hormones, and also that fish can swim freely," said Dietist-Nutritionist Monica Auslander Moreno in Essence Nutrition.
The wild species costs more than that of breeding, but it is worth the expense.
To eat: the cod of the Pacific
Cod is a white floconne and sweet flavor like eaglefin and merlan. It is an excellent source of vitamin B12, protein, phosphorus, and niacin. Try the cod grilled or baked in the oven. "It is preparing well for all sauces and in all types of preparations without getting rid of," said Bonnie Taub-Dix. In a study by the European Journal of Clinical Nutrition, men who had eaten cod for dinner had eaten 11% less in supper than men who had eaten beef at noon.
Researchers attribute the weight loss properties of cod to its large volume of high-quality protein and its amino acids regulating metabolism.
To eat: sardines
Whether fresh or in a box, sardines are nutritious and inexpensive. You can buy them in most grocery stores, salty, smoked, or canned. Those canned contain whole sardines or nets in oil, in water, in tomato, or in spicy sauce. "If you do not lift your nose on the edges, your bones will be grateful to you," says Bonnie Taub-Dix. You will thus seek around 40% of your daily calcium intake recommended by portion. "As most of us do not consume enough calcium, sardines are an excellent choice for many types of diets, especially those of people with intolerance to dairy products," she adds.
Also, sardines are naturally rich in vitamin D, which affects many people. Because they are at the bottom of the food chain, they tend to contain less mercury. (This element accumulates in the big fish that feast on other large fish.)
Put sardines in a salad or reduce them in puree and serve on a slice of bread with mayonnaise and tomato. "If you are not used to tasting, I recommend starting with boxes in a box in olive oil rather than in water," said dietitian Jenna Call, owner of Nutrition Inc. to Boca Raton, Florida. Note, however, that a box of sardines contains approximately 282 milligrams of sodium, it warns.
To eat: herring
The smallest fish at the bottom of the food chain are among the good choices: they reproduce in large numbers, grow quickly, and contain fewer contaminants. Herring is one of the best sources of vitamin D, a vitamin that protects bones, prevents breast and prostate cancers, and strengthens heart health. (Herring contains about 7 micrograms per portion of 85 grams).
Herring is a fatty fish especially when it is smoked; On the other hand, it also means that it contains a lot of sodium and that it should be eaten in moderation.
"Traditionally, herring Saur is served in a sure cream sauce, to say the dietitian Alix Turoff. For a lighter dish, you can use Greek yogurt instead of the sure cream and stevia to replace the sugar. We often mix herring herring with vinegar and chopped raw onion."
To avoid: shark
As the populations of these magnificent predators are in decline, it is better to avoid consuming them. Also, being at the top of the food chain, sharks often eat contaminated fish in mercury, which increases their level of contamination. Mercury is a neurotoxin that can damage the nervous system and disrupt the normal functioning of the brain, which makes the shark flesh particularly dangerous for young children and pregnant women. The higher the fish in the food chain, the more likely it is to contain mercury.
To avoid: the Marlin
The marlins are recognized for their sharp fins and their long tapered rostres. Their population is in decline because they are often taken or killed by fishermen in search of other species. Because these impressive fish are at the top of the food chain, they can also contain a lot of toxins.
"The marlin often has harmful levels of mercury and other toxins that can be dangerous for humans," said Jenna Appel. Avoid all striped marlins and most blue marlins, except for those caught in Hawaii. Or, systematically avoid the Marlin. "The Poutan or the Sturgeon are good spare solutions," said Georgette Schwartz, certified in holistic nutrition and practicing at Integrative Acupuncture in Delray Beach, Florida.
To avoid: imported shrimp
Imported shrimps contain a whole range of contaminants, including E. coli bacteria, salmonella, listeria, antibiotics, and chemical residues. Rather consume shrimp from the domestic market. Also, favor farming shrimp which are without chemicals or antibiotics. For example, those raised in large outdoor basins that look like their natural habitat or in tanks that filter and recycle water and waste.
When you buy raw shrimp, explains Jenna Appel, they should have a firm texture. The shell should be translucent, with a grayish, pink or pink-green shade. Avoid those with black spots or blackened sides. The cooked shrimps should be firm and white, with a lightly red or pink shade, she adds. Whether they are raw or cooked, they should give off a slight smell of salt and not a smell of fish or ammonia.
"According to proteins from the most versatile seafood, shrimps can be used in almost all dishes in international cuisine," said Bonnie Taub-Dix. Whether they are average or large, shrimps are very good for health. For 85 grams of shrimp, you will get 20 grams of protein, she adds. A portion also meets your daily selenium needs and provides you with vitamin B12, copper, choline, iodine, and phosphorus.
To eat: oysters
These little jewels are filled with zinc and can help you control your weight. Research shows that obese people tend to present rates of
zinc lower than thin people. Oysters are also rich in iron and selenium portion can contain between 500 and 1000 milligrams of omega-3 and more than 40% of the recommended daily iron values, according to American health institutes. Oysters are filterers, that is to say, they do not need to be nourished to survive. They authorize themselves by cleaning the waters surrounding them.
As delicious as raw oysters can be, be careful: they can contain bacteria causing serious illnesses. People with diabetes, cancer, liver disease, or a weakened immune system should avoid eating raw oysters. "Oysters have a brackish and salted sea taste that does not necessarily like everyone," says Bonnie Taub-Dix. Fans like to eat this delicious fried seafood, cooked or fresh out of its shell.”
To eat: the rainbow trout of farming
Almost all the trout in your local supermarket are rainbow rainbow trout. In the United States, farming is strictly regulated and the chemicals that producers can use are limited. As fish farms have systems in closed environments, fish are more protected from contaminants and have low mercury levels. This tasty and affordable fish is rich in omega-3 fatty acids and vitamin B. It has a tender texture and a taste that children are likely to appreciate. "Trout is well prepared with lemon and herbs like dill, thyme, or parsley," said Alix Turoff. It can be served grilled or roasted with ease.”
To eat: mussels
Rich in iron, selenium, and vitamin B12, mussels are also a good source of zinc, poor in calories and fat, but rich in omega-3. "The biggest advantage of mussels - apart from their nutritional value - is that they are easy to cook and you can season them in a thousand and one ways, to say Jenna calls. If you cook mussels at home, serve them with fresh whole wheat bread to soak, which will provide you with additional B vitamins, minerals such as iron, magnesium, and selenium as well as food fibers. "
Georgette Schwartz agrees to say that it is a healthy choice. "Steam them with butter, garlic, white wine, and sea salt," she said. It's easy and it tastes wonderfully good. " When you eat at the restaurant, the molds are usually a good option, says Alix Turoff. She explains that restaurateurs often prepare mussels with olive oil or butter, white wine, shallots, garlic, lemon, parsley, salt and pepper, and sometimes cream. "However, there is a downside," she said. As the molds are sometimes served as a starter with fries, order the outdoor portion rather and have the fries replaced by a vegetable or a baked potato. "
To avoid: wild caviar
Caviar comes from sturgeon, a slow-growth fish, which weakens fishing for this species. "If you are looking for something to serve as a comeback instead of caviar, opt for smoked salmon with goat cheese and cucumber slices," concludes Alix Turoff.
To avoid: eel
Most freshwater eels come from pollution, and the population of wild eels, it declined. In addition, the eels can be contaminated with mercury. Too bad for sushi lovers! Rather try the lobster, an equally rich treat. If you like the taste of eel, you can also try the Cammar of the Atlantic and the Pacific. "The charcoal cod and the eaglefin can also be good substitutes," said Georgette Schwartz.