Best and Worst Cold Water Fish to Eat

Omega-3 fatty acids are known as an essential fat. Your body cannot produce this fat so you will need to take it in from dietary sources. Some plants contain omega-3 fatty acids, but most sources that are high in this particular ingredient are fish. Coldwater fish are particularly high in omega-3 fatty acids because they live in environments that promote production of this fat very well. Increasing your intake is commonly recommended to help you get the omega-3s you need.

How to Choose Cold Water Fish for Omega-3s

What Kinds of Cold Water Fish to Eat and Avoid?

1. Fish to Eat

2. Fish to Avoid

Fish that have a high mercury count should be eaten sparingly or avoided altogether to prevent potential dangers. Those that are breastfeeding, feeding young children, are elderly or pregnant should make a point of avoiding these fish. Tuna and mackerel are particularly known for having high mercury counts, though light canned tuna may have a lower mercury count. Albacore tuna, shellfish, king mackerel, shark, swordfish, tilefish, any fish that has been exposed to dye to preserve its color and farmed fish that were not cared for by aqua culturists can be unhealthy as well.

How to Eat Cold Water Fish for Omega-3s

Head to your local market or fishmonger and order a fresh cold-water variety like cod, sardines, salmon or herring. Salmon and herring have some of the highest omega-3 counts. Make sure you know how to cook these fish as very fatty fish will be darker than a standard white fish. Make a point of eating your fish soon after purchase as oily fish spoil very quickly. Grilling cold-water fish can help you manage their strong flavor. Some find that baking or broiling cold-water fish intensifies the "fishy" taste many find unpleasant. Only eat around 5 ounces of this fish per week to avoid consuming too many toxins like mercury. Those that are pregnant or breastfeeding may need to eliminate their intake of these fish to prevent potential dangers.

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