Good Lifestyle

Health experts have long introduced the nutritional benefits of fish: these marine creatures rank high on lists of the best sources of healthy omega-3 fatty acids, high quality protein,metabolism Selenium, vitamin B12 of energy, vitamin B12 and the fight against inflammation of vitamin D. But even if fish consumption is highly recommended, choosing the best fish to eat may be more difficult than navigating in a storm sailor.

When buying fish, it can be difficult to balance your healthy restoration ambitions with your concerns about your heart health and your level of mercury - not to mention sustainable fishing practices or ocean health. Omega-3 are essential nutrients that help keep heart disease away, diabetes and metabolism - slow down inflammation, and they are mainly in fish. Unfortunately, another element found mainly in the fish is mercury.

Mercury human exposure is mainly thanks to the consumption of seafood, and this exhibition has been recognized to cause neonepleting, cardiovascular effects and unwanted immunists at sufficient doses, according to a report ofJournal of Preventive Medicine and Public Health. FDA estimates that the limit of 1,000 parts per billion (PPB) provides an adult safety margin for adult men and women and environmental rights groups such as the Natural Resources Council (NRDC) recommending pregnant women orWomen plan to become pregnant Should avoid eating fish the highest mercury at 500 ppb and more.

To determine the best fish, we have compiled a list of popular seafood consumed in the United States and have left endangered species such as the Atlantic Bluefin Tuna.Since most of the omega-3 and lean proteins are two of the most valuable nutrients provided by the fish, we have chosen to classify seafood based on these nutritional benefits on standard calorie methods or Grease. We have also used nutritional benefits such as selenium, vitamin B12 and vitamin D to break the links. Using theUSDA nutrient databaseWe calculated omega-3 (DHA and EPA) and the protein content of each raw fish for a standard size of 3 ounces. The ranking also took into account the potentially toxic levels of mercury fromEnvironmental Defense FundThe SEAFOOD HG (Mercury) database in ppb as well as the source of the wildfish or agriculture using dubious techniques. Read it to know which fish are guardians and you should throw.

These fish are all classified in the lower half of the package concerning their quantities ofOmega 3's, proteins and mercury levels average. High mercury levels (above 800 ppb) sent fish to the bottom of the net, as well as fish less than 100 mg of omega-3s. Translation: The shrimp is not super terrible for you, but it is badly classified because it does not have a lot of food in terms of nutrition, either. And of course, swordfish has a lot of protein, but it's like drinking mercury. Livestock fish also found a place on the worst list because they usually nourished a non-natural diet that may include products of animal origin, soy and dyes.

Nutrition (by 3 oz serving): 118 calories, 5.4 g of fat (1.6 g of saturated grease), 50 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 16.4 g protein
Protein (G by 3 oz): 16.4
Omega-3s (mg by 3 oz): 1,1440
Mercury levels (parts per billion): 440

The Spanish mackerel is essentially the "best of the worst" because what it is missing in the department of mercury safety, it compensates (almost) to omega-3. With four and a half times your recommended minimum daily consumption, this fish is sure to help fight heart disease and inflammation. To be safe, the NRDC recommends that you limit the consumption of this fish to three portions or less per month.

Nutrition (by 3 oz serving):156 calories, 9.9 g of fat (2 g of saturated grease), 43 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 15.7 g of protein
Protein (G by 3 oz): 15.7
Omega-3s (mg by 3 oz): 125
Mercury levels (parts per billion): 186

Although this can be your favorite roll in sushi restaurants, Japanese Freshwater Unagi has been enrolled in the Japanese "Red List" of endangered species in 2013 after finding a shelter rate of 70 to 90% at during its last three generations. In addition, the American eel population remains stable and has not justified the preservation of the Threatened Species Act (ESA). Buy so local if you want to harvest its high protein advantages.

Nutrition (by 3 oz serving): 177 calories, 11.41 g of grease (2.6 g saturated grease), 50 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 17.4 g protein
Protein (G by 3 oz): 17.4
Omega-3s (mg by 3 oz): 1 671
Mercury levels (parts per billion): 26

These high levels of omega-3 have a cost: soy nourished,high salmon farm (99 percent of Atlantic salmon is now breeding due to overfishing and pollution) is also packed with about 1,900 mg of omega-6, which effectively increase omega-3 combat inflammation. In addition: breeding salmon are usually dyed pink, have been found to be rich in PCB and have only a quarter of the vitamin D flatten the belly of their wild cousins.

Nutrition (by 3 oz serving): 81 calories, 2.4 g of fat (0.6 g saturated fat), sodium 37 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 13.9 g of protein
Protein (G by 3 oz): 13.9
Omega-3s (mg by 3 oz): 309
Mercury levels (parts per billion): 144

They could meet your minimum daily need in omega-3, but catfish are not clean. Because the catfish are background fish that swim in shallow waters, muddy river water, they are generally exposed to toxins such as artificial polychlorobiphenyls (PCBs) that have been found to influence cognitive deficiencies in Children exposed and affects the metabolism of hormones in adults.

Nutrition (by 3 oz serving): 60 calories, 1.6 g of fat (0.4 g fat saturated fat), sodium 252 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 10.6 g protein
Protein (G by 3 oz): 10.6
Omega-3s (mg by 3 oz): 208
Mercury levels (parts per billion): 115

These funny prospective, low simple rank face on the forehead of omega-3 flat fish and protein, most likely because they are quite thin. Since the Industrial Revolution, the world's fish stocks of these flat fish has decreased at 10 percent of their initial level, which is a reason to give them a place onSEAFOOD WATCHThe list "seafood that consumers in terms of sustainability should avoid.

Nutrition (by 3 oz serving): 73 calories, 0.8 g of fat (0.2 g saturated fat), sodium 210 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 16.5 g of protein
Protein (G by 3 oz): 16.5
Omega-3s (mg by 3 oz): 191
Mercury levels (parts per billion): 118

Canned tuna is a core food food because it is a fast way,cheap protein source and rich in vitamins and minerals. It is also a main source of one of the two omega-3 fatty acids active: docosahexaenoic acid (DHA). A study in theJournal of Lipid Research have shown that omega-3 fatty acids supplementation in fatty acids has the deep capacity to disable the genes of abdominal fat. DHA, in particular, can be 40 to 70 percent more efficient than omega-3 sister, EPA, to regulate down the grease genes in the abdomen, which can prevent the belly fat cells from the 'expansion of size. But what about mercury? Make sure it is light; Canned white tuna can have almost triple mercury levels. Pale tuna is a little fish than the album, which explains why it is considered a well-being appreciated "small fish of mercury" and can and must! Two to three times a week (or up to 12 ounces), according to the most recent directives of the FDA.

Nutrition (by 3 oz serving):70 calories, 0.6 g of fat (0.1 g saturated fat), sodium 125 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 15.1 g of protein
Protein (G by 3 oz): 15.1
Omega-3s (mg by 3 oz): 156
Mercury levels (parts per billion): 70

While you will not stimulate immunity with this fish, research does not suggest a regular portion of cod can help you keep shape. An eight-week study of 120 men published inNutrition, metabolism and cardiovascular disease have found that when combined with a low calorie diet, participants who have consumed cod five times a week have lost greater weight and visceral fat and have shown a better improvement in their blood pressure than those who ate cod just one or three times a week.

Nutrition (by 3 oz serving): 65 calories, 0.6 g fat (0.2 g saturated fat), sodium 360 mg, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 14 g of protein
Protein (G by 3 oz): 14
Omega-3s (mg by 3 oz): 145
Mercury levels (parts per billion): 200

A core food for any trip in Maine, this northern lobster has an amazing low concentration of omega-3, but maintains solid protein levels. You must eat the double of this lobster to get the same levels of omega-3 as its thorny cousin (later). Craving this seafood specialty? He is one ofMeal of less than 500 calories At Red Lobster.

Nutrition (by 3 oz): 61 calories, 0.8 g of fat (0.1 g saturated fat), sodium 53 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 12.6 g of protein
Protein (G by 3 oz): 12.6
Omega-3s (mg by 3 oz): 122
Mercury levels (parts per billion): 34

Known under the name LANSES, crayfish and writing, all you choose to call them, these little crustaceans aspect and taste a lot like small lobsters. Generally used in Creole in the Cajun Country cuisine, lobster festivals have been known to pile up the small crustacean by the bucketful. In 2005, Louisiana provides 95 percent of the crayfish harvested in the United States of Aquaculture. They are cultivated in a rotational way with cultures and feed on plant material that naturally grows into the pond. The only problem? You must eat 25 of them to get the nutrition levels listed above.

Nutrition (by 3 oz serving): 48 calories, 0.4 g fat (0.1 g saturated fat), sodium 283 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 10.4 g of protein
Protein (G by 3 oz): 10.4
Omega-3s (mg by 3 oz): 141
Mercury levels (parts per billion): 50

Do not confuse this fish with cod. Although the Goberge is closely linked to the Atlantic cod, he lives in the colder waters of the North Pacific Alaska Sea. In addition, the FDA has just announced that "Alaska Colin" can not be from Alaska. It may seem trivial, but this label ensures that Alaska ensure their grip on the Goberge market, kicking their Russian competitors. Why all the competition? Pollock is the largest fishery in the United States and represents 11 percent of US seafood consumption.

Nutrition (by 3 oz serving): 63 calories, 0.4 g of fat (0.1 g saturated fat), sodium 181 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 13.9 g of protein
Protein (G by 3 oz): 13.9
Omega-3s (mg by 3 oz): 112
Mercury levels (parts per billion): 164

A popular fish fish frozen and fries (one of theunhealthy foods on the planet) You can choose this fish from the store when it is in the season between November and April, cold weather makes the firm flesh. Despite its firmness, Haddock lacks many nutritional benefits, which explains why it lands down on our ranking. To replace halibut, another white flesh fish with more omega-3.

Nutrition (by 3 oz serving): 72 calories, 0.4 g of fat (0.1 g saturated fat), sodium 481 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 17 g of protein
Protein (G by 3 oz): 17
Omega-3s (mg by 3 oz): 52
Mercury levels (parts per billion): 53

The number 1 top US consumed seafood, shrimp is rich in iodine, a construction block of your current metabolism of thyroid hormones. The shrimp is a low fat, low calorie crustaceans that can be appreciated by week due to its low mercury content. Unfortunately, you will not be a lot of healthy hearts, omega-3 reinforce the immunity of benefits, but they always taste very well with the pasta in langoustines or in ourShrimps and grits Recipe.

Nutrition (by 3 oz serving): 101 calories, 5 g of fat (1.1 g of saturated fat), sodium 83 mg, 0 g of carbohydrates, 0 g of fibers, 0 g sugar, 13 g of protein
Protein (G by 3 oz): 13
Omega-3s (mg by 3 oz): 62
Mercury levels (parts per billion): 12

The breeding catfish can be raised in fresh and clean water, but they contain omega-3s much less valuable compared to their wild counterparts. Even though catfish are naturally omnivorous, breeding fish are fed with natural soy foods, corn and rice.

Nutrition (by 3 oz serving): 73 calories, 0.8 g of fat (0.2 g saturated fat), sodium 511 mg, 3 g carbohydrates, 0 g fibers, 0 g sugar, 12.5 g protein
Protein (G by 3 oz): 12.5
Omega-3s (mg by 3 oz): 91
Mercury levels (parts per billion): 28

Staked, Littleneck, Cockles, you name. Clams are a hard shellfish with an incredible secret: they are more source of vitamin B12 in the world (according to the FDA, which is). Cook Small Seashells Bosses Their levels of vitamin B12 to 84 micrograms which is 1402 percent recommended daily value! Unfortunately, this is not the only reason we came to the Fish Festival. Clams are seriously lacking on omega-3 and protein fronts with respect to their peers.

Nutrition (by 3 oz serving): 59 calories, 0.42 g of fat (0.1 g saturated fat), sodium 333 mg, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 10.3 g of protein
Protein (G by 3 oz): 10.3
Omega-3s (mg by 3 oz): 88
Mercury levels (parts per billion): 40

Nope,cutlets Are not classified so low because they are often guilty by association with creamy sauce and a decadent restaurant (not big for weight loss). Despite being rich in protein and low calories, these molluscs do not provide you with a ton of omega-3. However, they are always very good for your size. A study published in theJournal of Food Science Capsules found bioactive made from Saint-Jacques shell by-products show significant anti-obesity effects. Throw the tiny bay scallops over a salad or eating scallop plunger with a lemon spelled risotto.

Nutrition (by 3 oz serving):61 calories, 0.2 g of grease (0 g saturated grease), 93 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 14.9 g protein
Protein (G by 3 oz): 14.9
Omega-3s (mg by 3 oz): 57
Mercury levels (parts per billion): 144

If you want to recover any nutritional value of this fish, please do not bread and fry for fish sticks. The high protein content and COD amino acid profile contribute to the satisfactory properties of the fish. In fact, a study in theEuropean clinical nutrition newspaperNoticed that people eaten 11% less dinner after having had lunch compared to those who ate a beef lunch.

Nutrition (by 3 oz serving): 78 calories, 0.9 g of grease (0.2 g saturated grease), 45 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 16.5 g of protein
Protein (G by 3 oz): 16.5
Omega-3s (mg by 3 oz): 210
Mercury levels (parts per billion): 417

A popular Fishfish in Florida, the merler is a background consumption fish with copious but light meat. This great fish prefers to swallow its prey (including fish, octopus and crustaceans). Because of its high mercury levels, you'd better eat this fish as often as your vacation.

Nutrition (by 3 oz serving): 93 calories, 0.4 g of grease (0.1 g saturated grease), 38 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 20.7 g of protein
Protein (G by 3 oz): 20.7
Omega-3s (mg by 3 oz): 85
Mercury levels (parts per billion): 270

You can see this fish listed on your sushi menu as "Hamachi" or "Buri". In Tokyo's cuisine, "Hamachi" is used to describe YELLOWTAIL OF AGRICULTURE. While naturalbury swim thousands of miles in their lives,hamachi Do not get a lot of exercise while being grown in fishing nets, resulting in a noticeable difference in the quality of fish oil and could explain the low levels of THON-3S.

Nutrition (by 3 oz serving): 81 calories, 1.4 g of grease (0.5 g saturated grease), 44 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 17 g protein
Protein (G by 3 oz): 17
Omega-3s (mg by 3 oz): 77
Mercury levels (parts per billion): 19

Giving deficient omega-3 and generally accompanied by an astronomical level of omega-6, this fish is worse for your belly than the bacon. In addition, mosttilapia Has the farm been raised and feeding a corn regime instead of lake plants and algae, which makes it the Turduc of Seafood: the stuffed junk food surrounded by waste.

Nutrition (by 3 oz serving): 122 calories, 5.7 g of grease (1.4 g saturated grease), 69 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 16.7 g of protein
Protein (G by 3 oz): 16.7
Omega-3s (mg by 3 oz): 641
Mercury levels (parts per billion): 893

As all the fish ranked below, the swordfish contains dangerously high levels of mercury, an element that acts as an endocrine disruptor. An endocrine disruptor is a false hormone that tries from your body in the grease holding, burning less calories and reduce laptin levels, a hormone that regulates appetite. Marlin's fish, one of these Billfish cousins, is even worse: it has mercury levels at 1,517 ppb. Its high levels of selenium and vitamin D are what kept it better for you than the next big guy ...

Nutrition (by 3 oz serving): 110 calories, 3.8 g of grease (0.8 g saturated grease), 67 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 17.8 g protein
Protein (G by 3 oz): 17.8
Omega-3s (mg by 3 oz): 717
Mercury levels (parts per billion): 882

You should always swim sharks, at sea and on earth. With terrifying levels of mercury at 883 ppb, no amount of omega-3 or protein can not justify this grip.

Nutrition (by 3 oz serving): 82 calories, 1.96 g of grease (0.4 g saturated grease), 45 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 14.9 g protein
Protein (G by 3 oz): 14.9
Omega-3s (mg by 3 oz): 365
Mercury levels (parts per billion): 883

Tulefish has the highest level of mercury among all the varieties of fish, with 883 parts of mercury per billion. And those you find in the Gulf of Mexico? Mercury levels can reach 1,445 ppb! This represents 45% higher than the USDA authorized maximum.

In order to make the best list, these fish had to have moderate levels of mercury or better (less than 350 ppb), be a good source of protein and have no less than 200 mg omega-3s. In other words, these fish are actually worth your time and your money - and will not make you sick in exchange for their nutrients.

Nutrition (by 3 oz serving): 43 calories, 1.4 g of grease (0.4 g saturated grease), 71 mg of sodium, 2.3 g of carbohydrates, 0 g of fiber, 0.5 g sugar, 4.8 g protein
Protein (G by 3 oz): 4.8
Omega-3s (mg by 3 oz): 263
Mercury levels (parts per billion): 18

Compared to these pacific oyster cousins, their slightly smaller size means that your Omega-3 gain is considerably reduced. When you search for the best mollusc, examine their shells: Atlantic oysters have a smoother and more rounding shell while Pacific oysters have a sharper and more rigid hull. Why? The Pacific Ocean is much more rough than the Atlantic, then oysters oils in this ocean form a more difficult shell to protect themselves. Do not throw these shells on the right side, though. Oysters have proven to be full of iron, and only 6 of them provide 21% of your recommended daily allowance. Good news since iron deficiencies have been linked to a significant increase inFat Gene Expression.

Nutrition (by 3 oz serving):73 calories, 0.8 g of grease (0.1 g saturated grease), 251 mg of sodium, 0 g carbohydrates, 0 g of fiber, 0 g sugar, 14.8 g of protein
Protein (G by 3 oz): 14.8
Omega-3s (mg by 3 oz): 261
Mercury levels (parts per billion): 120

Winning his name from a city in Washington, where it is, the dentility crabs live in Chilly Pacific waters on the west coast. Not a higher source of omega-3s per ounce, when it comes to serving the size, a single crab is less than 6 ounces, so if you eat it all, you look at 28 grams of protein and 500 mg omega - 3s by crab. In addition to filling your belly, you can mitigate your mind that the seafood watch - one of the sustainable sustainable sustainable consulting lists - has given the crab a sustainable seafood note of the "best choice".

Nutrition (by 3 oz serving): 77 calories, 0.8 g of grease (0.2 g saturated grease), 53 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 16.5 g of protein
Protein (G by 3 oz): 16.5
Omega-3s (mg by 3 oz): 215
Mercury levels (parts per billion): 141

The Perche is a kind of popular sports fish because they have set up a good fight. This fight certainly pays with good protein and healthy grease.

Nutrition (by 3 oz serving): 88 calories, 0.9 g of grease (0.3 g saturated grease), 31 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 18.7 g protein protein
Protein (G by 3 oz): 18.7
Omega-3s (mg by 3 oz): 217
Mercury levels (parts per billion): 198

Skijack tuna is smaller than his yellow cousin, which helps him absorb less toxins. Even with its smaller size, it still has nearly 200 ppb mercury, so be aware of the frequency you eat it, especially if you buy Mecca Costco's new (and affordable) brand. What is sustainable tuna? This is the tuna that is without FADU: Fish aggregation devices are large threads that can kill sharks, rays and turtles captured with tuna.

Nutrition (by 3 oz serving): 82 calories, 1.7 g of grease (0.4 g saturated grease), 58 mg of sodium, 0 g carbohydrates, 0 g fiber, 0 g sugar, 15.7 g of protein
Protein (G by 3 oz): 15.7
Omega-3s (mg by 3 oz): 506
Mercury levels (parts per billion): 120

This small fish lives in the eastern coast, Maine to Florida. In addition to finding it in restaurants, the Black Sea bass is also a popular leisure. However, the bass of the Chilean Sea should not be consumed as often as its mercury levels are 357 ppb.

Nutrition (by 3 oz serving): 82 calories, 2 g of grease (0.4 g saturated grease), 59 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 15 g protein
Protein (G by 3 oz): 15
Omega-3s (mg by 3 oz): 641
Mercury levels (parts per billion): 295

Stripers are a long-lasting species and many less than 30 years. Their long life can expose them and influence their growing level of mercury, which represents the 295 ppb. It's also a reason for their big size - the world record for low striped is more than 81 pounds! And all that meat is packed with omega-3 and vitamin B12.

Nutrition (by 3 oz serving): 85 calories, 1.1 g of grease (0.2 g saturated grease), 54 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 17.4 g protein protein
Protein (G by 3 oz): 17.4
Omega-3s (mg by 3 oz): 264
Mercury levels (parts per billion): 230

The Red Snapper is one of the Gulf of Mexico's signature fish. For many commercial fishermen, it is mainly their profits. In fact, in 2011, the Gulf fishermen harvested 3.6 million red masker pounds valued at $ 11.4 million. We are definitely aboard its popularity - fish is an excellent source of skinnyprotein To help develop muscles, increase your metabolism and increase the feelings of fullness.

Nutrition (by 3 oz serving): 74 calories, 0.9 g of grease (0.2 g saturated grease), 249 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 15.4 g protein
Protein (G by 3 oz): 15.4
Omega-3s (mg by 3 oz): 273
Mercury levels (parts per billion): 95

These BlueClaws are on the Atlantic coast and will certainly be the crab of choice if you visit a Maryland crab restaurant. You will need to eat four crustaceans to respond to 3 ounce servers, but we do not think it will be too much problem if you come to an old-fashioned crab tail.

Nutrition (by 3 oz serving): 73 calories, 1.9 g of grease (0.4 g saturated grease), 243 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 10.1 g protein protein
Protein (G by 3 oz): 10.1
Omega-3s (mg by 3 oz): 375
Mercury levels (parts per billion): 28

High or wild, the molds are an excellent source of protein and omega-3 and a super source of vitamin B12 with 170% of your daily consumption recommended by 3 ounces (equivalent to only five molds-IRA. Any dish Classic mussels). It turns out, the breeding molds are highly emerging from the environment that can actually improve the surrounding marine environment.

Nutrition (by 3 oz serving): 78 calories, 1.2 g of grease (0.3 g saturated grease), 37 mg of sodium, 0 g carbohydrates, 0 g of fiber, 0 g sugar, 13.2 g protein
Protein (G by 3 oz): 13.2
Omega-3s (mg by 3 oz): 415
Mercury levels (parts per billion): 44

Technically, and quite surprising, a squid is a type of mollusc: the same family as mussels and clams. This is because Squid used to have a shell just like this, but over time, it has been reduced to a pen-shaped structure. Well, use this pen to write Squid (or Calamari) on your grocery list. The squid is so high in omega-3 that it is a source of Omega-3 supplement oil.

Nutrition (by 3 oz serving): 101 calories, 2.9 g of grease (0.6 g saturated grease), 26 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 17.4 g protein protein
Protein (G by 3 oz): 17.4
Omega-3s (mg by 3 oz): 499
Mercury levels (parts per billion): 344

After a rainbow can bring you to a gold pot: a lean protein and a pot of omega-3 gold, that is to say. Due to the moderate contamination of the PCB due to their lake habitats, the Environmental Defense Fund (EDF) recommends that children limit consumption to two to three meals per month, depending on their age.

Nutrition (by 3 oz serving): 105 calories, 3.6 g of grease (0.8 g saturated grease), 51 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 17 g protein
Protein (G by 3 oz): 17
Omega-3s (mg by 3 oz): 655
Mercury levels (parts per billion): 350

These fish are strong and aggressive, which is why the rescuers have learned to eliminate water swimmers when they see signs of blue feeding frenzies. During these Frenzies, Bluefish will continue to attack and eat everything that happens even after eating their filling. (It sounds like what happens after eating these24 foods that make you happy.) This stunning is probably the reason why Bluefish has a fairly high level of mercury. Due to the average levels of mercury, make sure to consume this fish with moderation, but when you do, it will give you an excellent source of omega-3 and meager proteins.

Nutrition (by 3 oz serving): 69 calories, 2 g of grease (0.4 g saturated grease), 90 mg of sodium, 4.2 g of carbohydrates, 0 g of fiber, 0 g sugar, 8 g protein
Protein (G by 3 oz): 8
Omega-3s (mg by 3 oz): 584
Mercury levels (parts per billion): 39

While oyster protein per ounce may seem low at first, omit a plate of only six molluscs that producing pearls and profit from 28-gram skyrocket protein with 2,064 mg omega-3s. The anti-inflammatory properties of omega-3s are not the only advantage of eating oysters. In fact, their high levels of zinc can help brighten your mood, but could also be the root of their well-known reputation asaphrodisiac. A study inNutrition found that six months of zinc supplementation in slightly infracted-deficient older men have doubled serum testosterone levels - the hormone whose levels reflect libido.

Nutrition (by 3 oz serving): 111 calories, 4 g of grease (0.7 g saturated grease), 66 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 18.9 g protein
Protein (G by 3 oz): 6.3
Omega-3s (mg by 3 oz): 613
Mercury levels (parts per billion): 39

SOCKEYE Salmon is much deeper in red than other species of salmon, because it nosh on Krill, a type of small shrimp. In addition to being an excellent source of omega-3, part of 3 ounces ranks at the seventh best source of vitamin D, with 112% of your recommended intake. This vitamin Sun is rarely found in food, but is important in the preparation of breast cancer and prostate, as well as cardiac health.

Nutrition (by 3 oz serving):134 calories, 7.7 g of grease (1.7 g saturated grease), 76 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 15.3 g protein, 56% RDA Selenium, 484% RDA Vitamin B12
Protein (G by 3 oz): 15.3
Omega-3s (mg by 3 oz): 1,336
Mercury levels (parts per billion): 43

The herring is the superfood of the sea. In addition to being one of the three main sources of omega-3 of this list per ounce, herring is also one of the best sources of vitamin B12-on 160% of RDI.ounce-andVitamin D-11% RDI per ounce. With regard to cooking, grill herring and dress with a mixture of mustard, lemon juice and its own oil for a dinner packed with protein and healthy fat. Serve with one side of Kale jumped and quinoa to complete your plate.

Nutrition (by 3 oz serving): 111 calories, 4.11 g of grease (1.1 g of saturated grease), 88 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 17.3 g protein
Protein (G by 3 oz): 17.3
Omega-3s (mg by 3 oz): 1,231
Mercury levels (parts per billion): 103

You can already use it in your Caesar salad dressings, but five-time omega-3 levels your recommended daily consumption could give you reasons to find more ways to introduce this power power into Your arsenal cooking. Try it in ourLavillon of the Italian grass coast.

Nutrition (by 3 oz serving): 95 calories, 1.3 g of grease (0.2 g saturated grease), 150 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 17.5 g protein protein
Protein (G by 3 oz): 17.5
Omega-3s (mg by 3 oz): 317
Mercury levels (parts per billion): 100

This lobster lacks the terrifying claws characteristic of its cousin Maine but consists of its abundance of projecting barbs. As a rule in hot seas in the Caribbean and the Mediterranean, their tails are packed with omega-3, and all the lobster provides 122% of your recommended daily vitamin B12, a single vitamin to animal sources facilitating a suitable nerve function.

Nutrition (by 3 oz serving): 78 calories, 0.8 g of grease (0.1 g saturated grease), 73 mg of sodium, 0 g carbohydrates, 0 g of fiber, 0 g sugar, 16.5 g of protein
Protein (G by 3 oz): 16.5
Omega-3s (mg by 3 oz): 358
Mercury levels (parts per billion): 160

Despite their shared name, the Atlantic Goberge is larger and darker than the Alaska Goberge, which is in fact a different species. Another big difference? Atlantic fish has much higher omega-3 content. It is a light flavor and a delicate texture makes it extremely versatile, so do not hesitate to dress it if you wish!

Nutrition (by 3 oz serving): 177 calories, 9.7 g of grease (1.3 g saturated grease), 261 mg of sodium, 0 g of carbohydrates, 0 g fiber, 0 g sugar, 21 g protein
Protein (G by 3 oz): 21
Omega-3s (mg by 3 oz): 835
Mercury levels (parts per billion): 79

The smaller the fish, the smaller the amount of mercury. These small fish usually come from the Pacific. Despite their diminutive size, they praise a nutritional punch (that's why they are one of theSuperfoods you need). Only 3 ounces supplies 12% of your recommended daily intake of vitamin D and 64% of selenium, a mineral that plays a key role in metabolism, immunity and reproductive health. Canned versions are known to be rich in sodium, so make sure they consume them in moderation or search for canned versions with low sodium.

Nutrition (by 3 oz serving): 186 calories, 2.7 g of grease (0.6 g saturated grease), 139 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 37.9 g protein
Protein (G by 3 oz): 37.9
Omega-3s (mg by 3 oz): 396 (0.135 + 0.261
Mercury levels (parts per billion): 261

This sweet flavor of Charnie white fish makes it immensely versatile. In addition to being weak, he also fills a bigweightloss food. According to "The Common Food Satiety Index", published in theEuropean clinical nutrition newspaper, Halibut class the second most filling food has been granted solely by boiled potatoes. The study authors attribute the white fish filling factor as Halibut to its impressive protein content and its influence on serotonin, one of the key hormones responsible for regulating appetite. Try to eat more than the Pacific than the Atlantic fish since the Atlantic halibut is low in number.

Nutrition (by 3 oz serving): 108 calories, 3.5 g of grease (0.7 g saturated grease), 64 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 17.4 g protein protein
Protein (G by 3 oz): 17.4
Omega-3s (mg by 3 oz): 438
Mercury levels (parts per billion): 37

The pink salmon, also known as hump salmon due to the distinctive bump of the male that occurs during their spawning phase, is native to the cold waters of the Pacific and Arctic oceans. If you do not eat muscular building and healthy cardiac building proteins do not suit you, you can also change the ROE of this fish, which is a common source for the caviar.

Nutrition (by 3 oz serving): 174 calories, 11.8 g of grease (2.8 g saturated grease), 76 mg of sodium, 0 g of carbohydrates, 0 g of fiber, 0 g sugar, 15.8 g protein
Protein (G by 3 oz): 15.8
Omega-3s (mg by 3 oz): 1,954
Mercury levels (parts per billion): 45

Indicated on Seafood Watch's "Super Green List", this best fish to eat is a triple threat: it is low in mercury, supplies almost eight times Omega-3 consumption recommended per day and is classified as a seafood watch "Best choice" in terms of sustainability. Simply watch the canned mackerel, which can have mercury levels up to 586 ppb.