Home Diet 6 fish that you should eat and 3 fish that must be avoided

6 fish that you should eat and 3 fish that must be avoided

by Shatakshi Gupta
Published: Last Updated on

Fish is a nutrient-dense food high in omega-3 fatty acids, vitamins D and B2 (riboflavin), calcium, phosphorus, and minerals such as iron, zinc, iodine, magnesium, and potassium. Fish is also an excellent source of protein.

Fish consumption has numerous health benefits. Certain types of fish, however, may be unsafe for women who are trying to conceive, pregnant, or breastfeeding, as well as younger children. In this article, we will tell you about the fish that you should eat and you should avoid.

First, benefits of eating fish:

Fish contains essential nutrients such as omega-3 and omega-6 fats, iron, iodine, and choline, which aid in a child’s brain development. As a result, fish consumption is advised during pregnancy, breastfeeding, and early childhood.

During pregnancy, choline is required for the development of the baby’s spinal cord, whereas iron and zinc in fish support their immune systems.

Several studies have shown that eating fish has heart health benefits, owing to its high omega-3 fatty acid content. This is a type of unsaturated fat that has been shown to improve heart health by lowering inflammation, lowering triglycerides, lowering blood pressure, preventing blood clotting, and so on. Consuming omega-3 fatty acid-rich fish may help lower your risk of heart disease and stroke.

Eating fish as part of a healthy eating pattern may also promote bone health and reduce the risk of hip fractures, reduce the risk of becoming overweight or obese, and lower the risk of colon and rectal cancer.

As part of a healthy diet, most nutritionists recommend eating fish at least twice a week, or two servings per week. The American Heart Association’s dietary guidelines state the same thing. Children aged one to eleven should consume no more than eight ounces of fish or seafood per week. Pregnant women and those who are breastfeeding, on the other hand, are advised to consume 8 to 12 ounces per week of mercury-free fish.

Fish that you should include in your diet

Several organisations track which fish are low in mercury and other toxins, are not endangered, and still benefit your heart and brain health. Here’s a rundown:

Anchovies (Nethili)

Anchovies are small, slender fish that live near the coasts of the world’s major oceans and seas. Anchovies and their products, despite their small size, provide numerous health benefits.

They are high in essential fatty acids, protein, minerals, and vitamins such as A and D, and they are an excellent source of long-chain omega-3 fatty acids.

Butterfish (Pomfret)

Pomfret has a delicate texture and a sweet, nutty flavour. Because of their high good fat content, they are also known as butterfish. They are high in calcium, vitamins A, D, and B, which are essential for the nervous system.

They also provide iodine, which is essential for the thyroid gland. Pomfrets are a good source of iron and promote healthy hair and skin. It is high in protein and omega 3 acid which is good for cardiovascular health and low in omega 6 acid, commonly called ‘bad fat’.

Catfish (Singhara)

Catfish can live in both freshwater and saltwater environments. It’s an excellent source of omega-3 fatty acids, which are beneficial to the brain, heart, immune system, and eyes. Catfish is high in vitamin B12, which aids in the production of DNA and the proper functioning of blood cells.

Wild catfish is an excellent source of vitamin D, which is not naturally found in many foods. This nutrient is important for your bones because it aids in calcium absorption and regulates cellular growth throughout your body.

Herring (Hilsa)

Hilsa is a freshwater fish found in eastern India that is famous for its incredibly soft meat. Protein-rich source. It contains calcium, which helps to strengthen the bones, as well as protein.

It is high in omega-3 fatty acids, which help to keep the heart healthy and prevent coronary heart disease. It contains vitamin A and is a rare source of vitamin D, which is essential in the fight against cancer and the development of overall health. Hilsa fish consumption results in healthy-looking skin.

Mackerel (Bangada)

Mackerel, one of the most popular fish in the country, is known by a variety of names, including the well-known Bangada, as well as Aiyla, Meen, and Bangude. The Indian mackerel has a slightly shorter body and dark, thin horizontal bands across the top of its body. It is high in monounsaturated and polyunsaturated fatty acids while being low in saturated fats.

As a result, eating this fish reduces your chances of developing heart complications such as stroke, atherosclerosis, heart attacks, and arrhythmia. It regulates blood sugar levels and reduces visceral fat, lowering your risk of diabetes. Mackerel contains anti-inflammatory compounds that help reduce joint pain and muscle stiffness in people with rheumatoid arthritis.

Salmon (Rawas)

Salmon (also known as Rawas in India) boosts our immunity because it is high in minerals, particularly magnesium. Eating oily fish high in omega 2 fatty acids has been shown in studies to significantly reduce the risk of heart disease.

Salmons contain omega-3 fatty acids, which help to prevent osteoporosis, brain diseases, and depression. It enhances brain function as well as bone density. Salmon is high in protein and low in calories, so it promotes weight loss while also lowering cholesterol and triglyceride levels.

Fish to avoid:

Read more: What is a Sattvic diet? What does it include? Know the health benefits of this diet

Shark meat

Humans have consumed shark meat for centuries. Shark meat, on the other hand, is extremely hazardous to your health. It contains heavy metals and chemicals that can have a variety of negative health effects and can even be poisonous if consumed in large amounts. Mercury levels in sharks, according to CNN, can cause coordination loss, blindness, and even death.


Swordfish has some of the highest mercury levels of any fish, and keep in mind that mercury levels build up over time. Mercury has a negative impact on brain health, particularly in the developing brains of babies. As a result, children, pregnant women, and nursing mothers should avoid eating swordfish. Adults should also avoid eating any fish with a high mercury content.

Tuna (Ahi)

The relatively high mercury content Ahi tuna can pose a health risk, causing symptoms such as insomnia, difficulty concentrating, nausea, vomiting, and mouth pain.

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