Best Fish to Eat: Healthy Options

Seafood – an acquired taste for some, but a favorite food for others. Seafood, specifically, fish is one of the best sources out there for a variety of vitamins, minerals, and protein. In this article, we’ll explain why fish is so good to eat. We’ll also talk about what the best fish to eat, the worst fish to eat, as well as fish that are neither good nor bad.

Important Nutrients In Fish

There are several vitamins, minerals, and other nutrients that you need and can get from fish.

Let’s talk about them for a bit.

Omega-3 Fatty Acid

Omega-3 fatty acids are great for maintaining a healthy heart. Omega-3 fatty acids can lower your blood pressure and reduce the risk of heart attack and other cardiovascular problems. Omega-3 fatty acids also help aid brain function and improve vision in infants. They’re great for the nervous system as well.

It’s been shown that Omega-3 fatty acids can possibly decrease the risk of diseases such as depression, ADHD, Alzheimer’s disease, dementia, and diabetes. Not only that, but Omega-3 fatty acids can lessen the inflammation that makes arthritis worse.

Vitamin D

Vitamin D helps your body absorb calcium, which aids in bone growth and maintenance. Normally, those with too little vitamin D in their system end up having soft or brittle bones which are more prone to injury.

Vitamin D also plays a role in hormone regulation which in turn helps you regulate your weight. So if you’re looking to lose or maintain weight, eating fish could possibly help you do it.

Vitamin B2

Vitamin B2 is also known as riboflavin. Vitamin B2 helps break down macronutrients such as fat, protein, and carbohydrates into compounds that the body can use. Vitamin B2 helps convert carbs into adenosine triphosphate (ATP.) ATP is essential for producing energy for the entire body.


Calcium is a mineral that’s famous for making and maintaining strong, healthy bones. Calcium is mostly stored within the bones. Calcium is also an important mineral that helps give your blood the ability to clot. It also plays an important role in your muscles’ ability to contract and your heart’s ability to beat.

Although the vast majority of your calcium’s is stored in the blood and teeth, it clearly helps to perform other essential bodily functions.


Phosphorus works with Vitamin D and calcium to help build strong bones. It also plays an important role in healthy cell creation and energy production. Calcium and phosphorus have an odd relationship. When your levels of one are too high then it will prevent your body from absorbing the other.


Iron is vital for hemoglobin production. That’s what red blood cells use to carry oxygen throughout the body. This explains why blood has an iron-like taste to it. The majority of your iron goes to hemoglobin production.


Zinc helps boost the immune system. Your immune system keeps you from getting sick by fighting off bacteria and viruses. Zinc also plays a role in DNA replication. It helps the body create the proteins necessary for your DNA to replicate.


Iodine is an important mineral that helps make and regulate thyroid hormones. These hormones are what help the body control and maintain bodily functions such as your metabolism. Thyroid hormones also help improve bone and brain development in babies during pregnancy and infancy. When you look at all of the things thyroid hormones are responsible for, it becomes obvious why iodine is important as well.


Magnesium is needed for over 300 different biochemical reactions. Needless to say, we’re not going to list all of them off here. We will say, however, highlight a couple of the most important roles magnesium plays. It helps maintain nerve and muscle function. It helps support a healthy immune system.  Magnesium also regulates your blood glucose levels and aids in energy production.


Lastly, let’s talk about potassium. Potassium is a mineral that works as an electrolyte. Your muscles need it to contract properly. Your heart needs it to beat regularly. And you need it to regulate your blood pressure.

Aside from the above-mentioned vitamins and minerals, fish can be a great source of protein. If you’re looking for a source of protein that’s low in all of the bad fats but sufficiently high in the good ones, you’ll be hard-pressed finding anything that’s better than fish.

Best Fish To Eat

After learning about the nutritional benefits of some types of fish, you might be wondering what to include in your diet and what to avoid in terms of fish if you’re looking for the best fish to eat, here are some suggestions.

The best fish to eat include:

  • Salmon
  • Herring
  • Tuna
  • Cod
  • Mackerel
  • Oysters
  • Trout
    • Specifically, rainbow trout if possible!

Salmon beats the other fish on this list. From a nutrient standpoint, it seems to be the best fish to eat, especially if you can get your hands on some wild-caught, Atlantic salmon. Wild Atlantic salmon is virtually a superfood in its own right. Wild caught is going to be the best type of all of the fish listed above!

Worst Fish To Eat

Not all fish are equally healthy, however. Not all fish are created equal.

Some of the worst fish to eat include:

  • Ahi tuna
  • Bluefin Tuna
  • Chilean Sea Bass
  • Grouper
  • Monkfish
  • Atlantic or wild Halibut
  • Filefish
  • Marlin
  • Roughy
  • Shark
  • Swordfish

Some of these fish are bad to eat for environmental reasons. For example, the roughy has been overfished for years and their populations are beginning to dwindle. Others are common carriers of parasites. Others still are bad for you because they contain higher levels of mercury and other toxins that we should generally avoid.

There are animals that make both the good and bad lists. That’s not because they’re both good and bad to eat, but the way in which the fish meat was caught will determine whether or not it’s good to eat.

Fish that can be both good and bad include:

  • Cod
  • Herring
  • Mackerel
  • Salmon
  • Tuna

Most of these fish are only considered bad if you get them from a fish farm. This is because farmed tuna and salmon have been known to carry parasites, for example. Also, another thing to consider is the food they are served can alter there omega 3 and omega 6 fat ratios. Do some background research to find out what labels mean what when it comes to fish. You can find out more about where the fish is coming from and decide if the environment is good enough or not. 

First Form Gives You The Nutrition You Need

If you’re looking to change your diet, eating fish is a good way to do it. Another good thing to do is supplement your food intake with 1st Phorm.

Whether you’re looking to improve your nutrition with healthy omega-3’s or you’re wanting to increase your protein intake without adding extra calories to your diet, 1st Phorm has a variety of supplements that can help you reach your various goals.

Try 1st Phorm today!

*This post was written by Will Grumke. He is a NASM Certified Personal Trainer, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer

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