The Best Fish to Eat
Are you tired of standing at the fish counter, confused? What’s best for the environment, what doesn’t contain mercury and what has the most omega-3s? Me too, so I did some research that will help you get the best nutritional value from what should be a very important part of your meal plans while staying aware of “green” practices (fish farming rather than over-fishing) that are respectful of the environment.
The Environmental Defense Fund’s Seafood Selector is a great resource. It lists the best and worst fish to eat in terms of environmental impact. Plus, it has health alerts for PCBs and mercury.
Here are some of their best choices. We ranked them from highest to lowest amounts of omega-3s per 3-oz. serving. Ranges are noted where available.
| Fish | EPA/DHA |
| Sablefish (Alaska, Canada) | 1.93 g |
| Sardines, Pacific (US) | .98-1.7 g |
| Mackerel, Atlantic | .34-1.57 g |
| Salmon, wild Chinook (Alaska) | 1.48 g |
| Tuna, albacore (US, Canada) | 1.5 g |
| Anchovies | 1.19 g (.3 g)* |
| Artic Char (farmed) | 1.02 g |
| Trout, rainbow (farmed) | .98 g |
| Oysters (farmed) | .37 g |
Though tilapia has been considered one of the “greener” fish—it’s all farm-raised—new research confirms that, due to their corn-heavy diet, these fish are low in anti-inflammatory omega-3s and high in omega-6s, the pro-inflammatory fat we all get too much of.
*Note: Anchovies are great sources of omega-3s, but the serving size is small compared to other fish. One serving (5 filets) has about .3 g of omega-3s.
The Anti-Aging Bottom Line: The omega-3 fatty acids found in fish can help you live a longer, healthier life. And, if you select the fish you eat carefully, you can both maximize the associated health benefits for your health and minimize the environmental impact of consuming fish at the same time. If you don’t eat fish several times per week, make sure you take a fish oil supplement to get those important omega-3s.
QUICK TIP: Worried about mercury in fish? According to Jean Carper, you don’t have to worry too much if you get enough selenium. Learn More
Written exclusively for Stop Aging Now, the authority on anti-aging research, anti-aging nutrition, and anti-aging supplements.
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