Gowing up on the gulf coast I’ve been fortunate to have access to some of the best tasting fish in the world. Fish is a common meal to many on the Gulf Coast and has me thinking just how important it is to eat fish.
Why should you eat fish? Eating fish is essential for maintaining good health as it is a great source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. These nutrients are beneficial for brain function, heart health, and reducing the risk of chronic diseases such as diabetes and cancer. Regular consumption of fish can also help to promote healthy aging and support overall well-being.
Fish is considered to be one of the healthiest foods on the planet. It is an excellent source of protein, vitamins, and minerals, and can provide a number of health benefits when included in a balanced diet.
In this article, we will discuss why you should eat more fish and the importance of choosing wild caught fish as the best option.
5 Benefits of Eating Fish
Fish is a great source of lean protein. It is a low-fat food that is easy to digest and can provide a number of health benefits. Here are some of the top benefits of eating fish.
1. Fish is Heart Healthy
One of the biggest benefits of eating fish is that it is heart-healthy. Fish contains omega-3 fatty acids, which can help reduce the risk of heart disease.
These fatty acids can help lower triglycerides, reduce inflammation, and prevent the formation of blood clots.
2. Fish can Help with Weight Loss
Fish is low in calories and high in protein, which makes it an ideal food for weight loss.
It can help you feel full for longer periods of time, which can help you eat less throughout the day.
3. Fish can Help Reduce the Risk of Cancer
Fish is a great source of antioxidants, which can help protect cells from damage caused by free radicals. This can help reduce the risk of cancer and other chronic diseases.
4. Fish is Good for Your Skin
The high levels of omega-3 fatty acids found in fish can help reduce inflammation, which can help improve the appearance of skin.
Eating fish can also help protect against sun damage and reduce the risk of skin cancer.
5. Fish is Great for Brain Health
Omega-3 fatty acids found in fish can help improve brain function and prevent age-related cognitive decline.
Studies have also shown that eating fish can help reduce the risk of depression and anxiety.
Choosing the Right Fish to Eat
When choosing what fish to eat, it is important to choose the right type. Some types of fish are high in mercury and other toxins, which can be harmful to your health.
Here are some tips for choosing the right fish to eat:
- Choose wild caught fish–Wild caught fish is the best option when choosing what fish to eat. This is because farmed fish can contain higher levels of toxins and other harmful chemicals. Wild caught fish also tends to be higher in omega-3 fatty acids, which is one of the main reasons why fish is so healthy.
- Choose smaller fish–Smaller fish, such as mullet and sheepshead, are lower on the food chain and tend to have lower levels of toxins. They are also higher in omega-3 fatty acids than larger fish.
- Avoid high-mercury–Some types of fish, such as swordfish, shark, and king mackerel, are high in mercury. Mercury can be harmful to your health, especially for pregnant women and children. It is best to only eat them in moderation.
- Check for sustainability–It is important to choose fish that is sustainably sourced. This means that the fish has been caught or farmed in a way that is not harmful to the environment or the fish population. Look for certifications such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC).
Check out our article on the 21 best fish from the gulf coast to get some ideas on what fish to get for your next meal!
7 Reasons to Eat more Fish
There are several compelling reasons why you should eat more fish:
- Fish is a great source of lean protein: Fish is a low-fat food that is rich in protein. Protein is essential for building and repairing muscle, and it also helps you feel full and satisfied after meals.
- Fish is heart-healthy: Fish is one of the best dietary sources of omega-3 fatty acids, which can help reduce the risk of heart disease. Omega-3s can help lower triglycerides, reduce inflammation, and prevent the formation of blood clots.
- Fish can help with weight loss: Fish is a low-calorie, high-protein food that can help you feel full for longer periods of time. This can help you eat less throughout the day, which can lead to weight loss over time.
- Fish is good for brain health: Omega-3 fatty acids found in fish can help improve brain function and prevent age-related cognitive decline. Studies have also shown that eating fish can help reduce the risk of depression and anxiety.
- Fish can help reduce the risk of cancer: Fish is a great source of antioxidants, which can help protect cells from damage caused by free radicals. This can help reduce the risk of cancer and other chronic diseases.
- Fish is good for your skin: The high levels of omega-3 fatty acids found in fish can help reduce inflammation, which can help improve the appearance of skin. Eating fish can also help protect against sun damage and reduce the risk of skin cancer.
- Fish is delicious and versatile: There are many different types of fish to choose from, each with its own unique flavor and texture. Fish can be grilled, baked, fried, or sautéed, and it can be seasoned in a variety of ways to suit your taste.
Fish that are High in Mercury
Here are some fish that are known to be high in mercury:
- Shark: Shark is known to be the fish with the highest mercury levels. It is recommended that pregnant women and young children avoid shark completely, while other adults should limit their intake to no more than one serving per month.
- Swordfish: Swordfish is another fish that is high in mercury. Pregnant women and young children should avoid swordfish completely, while other adults should limit their intake to no more than one serving per month.
- King mackerel: King mackerel is another fish that is high in mercury. Pregnant women and young children should avoid it completely, while other adults should limit their intake to no more than one serving per week.
- Tuna: While tuna is a great source of omega-3 fatty acids, it is also known to be high in mercury. Albacore tuna (also known as “white” tuna) is higher in mercury than canned light tuna. Pregnant women and young children should limit their intake of albacore tuna to no more than one serving per week, while other adults can consume up to three servings per week.
It is important to note that the health benefits of fish consumption outweigh the risks associated with mercury exposure, as long as you choose fish that are low in mercury and consume them in moderation.
You can reduce your risk of mercury exposure by choosing fish that are smaller in size, such as salmon, sardines, and trout, which are lower in mercury.
It is also important to choose wild caught fish as the best option, which tends to have lower levels of toxins.
In summary, while certain fish are high in mercury due to their place in the food chain, it is still possible to enjoy the benefits of fish consumption by choosing low-mercury fish and consuming them in moderation.
Pregnant women, nursing mothers, and young children should be especially careful to limit their intake of high-mercury fish.
Fish Low in Mercury
While some types of fish are known to be high in mercury, there are many types of wild caught fish that are low in mercury and safe to consume. Here are some examples:
Sheepshead
In general, Sheepshead is considered to be a low-mercury fish, which makes it a good choice for people who want to minimize their exposure to this toxic substance.
However, it’s important to note that the mercury content of any fish can vary depending on a number of factors, such as the fish’s size, age, and where it was caught.
Black Drum
Ogonias Cromis, commonly known as Black Drum, is a type of fish found in the western Atlantic Ocean, from Nova Scotia to northern Mexico.
Like many other types of fish, the mercury content of Black Drum can vary depending on a number of factors, such as the size, age, and location of the fish. However, in general, Black Drum is considered to be a low-mercury fish.
Wild Caught Salmon
Wild caught salmon is an excellent source of protein and omega-3 fatty acids, and is also low in mercury.
It is a great choice for those looking to incorporate more fish into their diet
Mullet
My absolute favourite fish to eat is fresh wild caught mullet from Alabama.
Mullet is a type of fish that is often found in coastal waters and estuaries, and it is known for its firm, flavorful meat.
Wild caught mullet is a nutritious fish that is low in mercury, making it a great choice for those looking to incorporate more fish into their diet.
Mullet is a good source of protein, vitamins, and minerals, including vitamin B12, niacin, phosphorus, and selenium.
It is also a good source of omega-3 fatty acids, which have been shown to help reduce inflammation and lower the risk of heart disease.
If you want to find out why mullet is my favourite fish check out my article on why it’s the best fish on the Gulf Coast.
Mercury in Fish Factors
It is important to note that the level of mercury in fish can vary based on their species, size, and location, so it is always a good idea to check with a reliable source, such as the Environmental Defense Fund’s Seafood Selector, for the most up-to-date information on which fish are safe to eat.
Overall, wild caught fish can be a great addition to a healthy diet, as long as you choose varieties that are low in mercury and consume them in moderation.
By choosing fish that are sustainably sourced and avoiding those that are high in mercury, you can enjoy the many benefits of this delicious and nutritious food.
Eat More Mullet
Discover the delicious and nutritious taste of mullet – the fish that’s been overlooked for too long!
Mullet is a low-cost, sustainable seafood option that’s abundant along the Atlantic and Gulf coasts of the United States. Not only is it an affordable protein source, but it’s also a great source of heart-healthy omega-3 fatty acids.
Mullet is a versatile fish that can be cooked in a variety of ways – from grilling and smoking to baking and frying.
Its mild, sweet flavor pairs well with a variety of seasonings and sauces, making it a crowd-pleaser for any meal. Plus, its firm, white flesh is easy to fillet and cook, even for novice chefs.
By choosing mullet, you’re not only supporting local fishing communities, but you’re also making a sustainable choice for our oceans.
Mullet is a resilient species that can be harvested without depleting the population, making it a responsible seafood option for environmentally-conscious consumers.
So, what are you waiting for? Try mullet today and discover a new favorite fish! “Eat More Mullet” and feel good about your choice for your health, your wallet, and the environment.
Final Thoughts
In conclusion, fish is a healthy and nutritious food that can provide a number of health benefits. When choosing what fish to eat, it is important to choose wild caught fish as the best option.
Wild caught fish is higher in omega-3 fatty acids and tends to have lower levels of toxins. It is also important to choose fish that is sustainably sourced and to avoid high-mercury fish.
When cooking fish, keep it simple and don’t overcook it. Try different types of fish to add variety to your diet. By incorporating more fish into your diet, you can improve your overall health and well-being.
“Keeping Tradition”
At Alabayou, we believe that preserving the traditions and heritage of commercial fishing families and communities is of utmost importance.
Commercial fishing is more than just a job; it is a way of life that has been passed down from generation to generation for centuries.
However, with real estate development and over regulations threatening coastal towns and communities across the country, these traditions are at risk of being lost forever.
That’s why Alabayou was created, to help preserve and promote the rich history and cultural significance of commercial fishing.
Our mission is to bring together commercial fishing families, communities, and organizations to share their stories, experiences, and knowledge with others.
Whether you are a commercial fisherman, a passionate seafood enthusiast, or simply someone who appreciates the beauty and importance of our coastal heritage, Alabayou is the place for you.
We offer a variety of resources and information to help support and sustain the commercial fishing industry, including industry news, historical articles, and community events.
At Alabayou, we understand that the commercial fishing industry is facing many challenges, but we believe that by working together and sharing our passion and knowledge, we can help ensure that these traditions and way of life continue for generations to come.
Join us in our mission to preserve and celebrate the commercial fishing heritage of our country. Help support Alabayou today!
