The best fish to eat for your health

When it comes to choosing the healthiest fish for your diet, smaller species like anchovies, herring, sardines, and mackerel stand out as nutritional powerhouses. These tiny swimmers are rich in omega-3 fatty acids, essential for heart and brain health, and are also loaded with protein, vitamin D, and selenium. Unlike larger predatory fish, small fish contain lower levels of mercury and other harmful contaminants, making them safer for regular consumption.

The best fish to eat for your health

Anchovies may be small, but they’re incredibly dense in nutrients. Often enjoyed in salads, on pizzas, or in dressings, these fish pack a punch of calcium, iron, and heart-healthy fats. Their short life cycle and low position on the food chain mean they don’t accumulate much mercury, making them an excellent choice for people who want to eat fish often without the health risks.

Herring is another small fish with big benefits. Popular in Northern and Eastern Europe, herring is usually pickled or smoked and contains high levels of EPA and DHA—two types of omega-3 fatty acids associated with reduced inflammation and improved cardiovascular function. It’s also a great source of vitamin B12, which supports nerve health and energy production.

Sardines are among the few foods naturally high in both calcium and vitamin D, supporting bone health, especially for those who don’t consume dairy. They also provide a hefty dose of CoQ10, an antioxidant that helps with cellular energy and may protect against heart disease. Canned sardines are widely available and budget-friendly, making them a practical option for healthy eating.

Mackerel rounds out this elite group of small fish. With a rich, oily texture and bold flavor, mackerel is especially high in omega-3s and vitamin B12. Atlantic and Pacific mackerel varieties are generally considered sustainable and low in mercury, though it’s wise to avoid king mackerel due to its higher mercury content.

The most toxic fish for your health

On the other end of the spectrum, certain farmed fish and larger species pose health concerns. Farmed salmon, for instance, is often raised in crowded pens and fed a diet that can result in higher levels of inflammatory omega-6 fats and lower omega-3 content compared to wild salmon. Studies have also found farmed salmon to contain higher levels of pollutants like PCBs (polychlorinated biphenyls), which are linked to cancer and other health problems.

Larger fish like tuna, swordfish, and shark tend to accumulate significant amounts of mercury due to their long lifespans and high position in the marine food chain. Mercury is a neurotoxin that can impair brain development in children and cause cognitive issues in adults when consumed in high amounts. Pregnant women, in particular, are advised to avoid these species entirely.

Choosing the right fish can make a world of difference to your health. By focusing on small, oily fish like anchovies, herring, sardines, and mackerel, you can enjoy a nutrient-rich diet with fewer risks. At the same time, steering clear of large predatory fish and poorly raised farmed fish helps reduce your exposure to toxins.