We all agree that fish should be an essential part of our diet, considering the number of healthy nutrients and vitamins it contains. Unfortunately, not many of us tend to eat fish regularly. Many researchers have demonstrated that omega-3 fatty acids have an essential role in brain and health development, it decreases the inflammation, reduces the risk of heart inflammation and prevents premature death. This is a pretty good reason why you should include fish in your diet and weekly routine. Eating fish like salmon, sardines, albacore tuna and lake trout can significantly enhance your health.

There are minor risks connected to eating fish, due to contaminants, and mercury, but you should consume fish at least two times a week.

Alaskan salmon

Alaskan-salmonThere is a debate going around whether the wild salmon or farmed salmon is better. In this case, the farmed salmon are cheaper, but they contain fewer nutrients, vitamins and minerals and more saturated fats. Salmon is an excellent option for your health, and if your budget allows, then you should choose the wild one. There are a variety of recipes on how you can prepare salmon, and this is one of the most consumed types of fish in the U.S.


This is one of the healthiest fish out there. It is an excellent source of phosphorus, niacin, and vitamin b-12. A cooked portion of cod, has one gram of fat, up to 20 grams of protein and less than 90 calories. This can be an excellent choice for people who are trying to lose weight and still take care of their health.


In most cases, this fish is consumed smoked. Considering it’s fatty, it’s similar to sardines. We all know that smoked fish is packed with sodium so that we would recommend you moderate use. It is excellent for salad meals, but also for eating on its own.

Mahi Mahi

Mahi-MahiThis is a tropical fish which an uphold any type of preparation. So, if you aren’t skilled in the kitchen, then this can be a possible choice for you. One serving contains less than 1gram of fat and 20 grams of proteins.


Opposite to all fish we mention in this article, mackerel is a type of oily fish which is rich in healthy fats. It is beneficial to your health and can lower down a blood pressure and reduce build up in arteries.