Four fish you should include in your diet

Fish plays an important role in the provision of protein for the body. Its role in making up a healthy diet cannot be overstated, which is no wonder experts recommend one to two servings of fish weekly.

Some important nutrients contained in various fish include; vitamin D, omega 3 and potassium. These nutrients help enhance vision, increased heart and brain function, reduces the risk of autoimmune diseases such as; diabetes.

Among the species of fish, fatty types such as tuna, trout, mackerel, and salmon, are considered the healthiest because they contain fat-based nutrients.

The exciting advantage of including fish in one’s diet is that there are various species available to suit a wide variety of needs. Additionally, fish can be prepared in various forms including, roasting, grilling, boiling, and frying. Fish can be made with spicy broths such as pepper soup, with salads, and with chips.

These four types of fish are important and should be included in a healthy diet.

Tuna

There are probably about 15 species of tuna fish globally. One of the greatest benefits of the tuna fish is that it contains very little fat. Tuna contains the necessary amino acids needed for the body to function optimally.

Tuna contains an impressive level of vitamins, minerals, iron, magnesium, potassium, and selenium. Tuna has the ability to boost the immune system and has a significant impact on cardio-health.

Certain theories warn that tuna might contain risky amounts of mercury which is harmful to health. It is advised to consume tuna averagely to this regard.

Sardine

Sardines are one of the most popular canned foods in stores. But these popular fish are packed with rich nutrients aiding in cardiovascular health and providing energy.

This specie of fish is rich in Omega 3, vitamin B12, D, calcium, minerals, and protein. Before purchasing canned sardines, make sure to check the expiry date.

Tilapia

Just like sardines, tilapia fish are highly rich in vitamins B12, phosphorus,proteins, fats and potassium. Perhaps the greatest advantage of tilapia is that it is cheap and readily available. Stews, soups and salads, make excellent side dishes for tilapia which can be enjoyed fried, grilled or boiled.

Salmon 

Salmon is a great source of B vitamins and regular consumption of salmon has been projected to protect against heart diseases. Salmon can be enjoyed grilled, baked, fried, boiled, poached,and in salads.

Some other types of fish to include in your diet are; mackerel, croaker, blue whiting, and herrings.