What Are The Healthiest Alternatives To Salmon?

There is plenty of advice out there about the health benefits of regularly eating a portion of salmon, and also plenty of delicious ways to cook it.  Like most fish, it has a very versatile mild flavour which tastes great when accompanied by anything from chilli sauce to mint or mustard. But it’s certainly not the only fish in the sea!


What is so good about salmon?

Salmon contains high levels of omega-3 fats, which are essential for the healthy functioning of the body. This is backed up by a substantial body of scientific evidence, which has found that omega-3s can lower the risk of cardiovascular disease, lower blood pressure, improve circulation, and regulate the amount of unhealthy fats that enter our system.

Omega-3 is also linked to a whole range of other potential health benefits, such as better eye health, improved cognitive function and a lower risk of anxiety and depression, reduced levels of inflammation in the body, and protection against developing dementia and type 2 diabetes. It also promotes strong and healthy hair, skin, teeth, and bones.


What if you don’t like salmon or just fancy a change?

 There’s no need to eat salmon week in, week out, if it is not your favourite fish, or if you have become a bit bored of it.  Other great alternatives to try are herring, anchovies, mackerel, sardines, trout, swordfish, Alaskan halibut and sea bass. Ideally, we should all eat two to four portions of oily fish a week, whether fresh or frozen.

A lot of people assume that tinned tuna counts as an oily fish, but this is not actually the case. However, other types of tinned fish such as pilchards, mackerel, and sardines still have good levels of omega-3 even after the canning process. Pop them on toast or mix them in a pasta salad for a nice healthy lunch.


Are there any seafood alternatives if fish isn’t your thing?

Oysters, clams and scallops also contain beneficial levels of omega-3, and are also packed with other useful nutrients such as zinc, magnesium, and iron. If you have never cooked this type of seafood before, there is a whole host of information, tips, and techniques out there, plus loads of delicious recipes, so why not try something a bit different!


If you really don’t like any seafood

We all have different tastes; that’s what makes the world of cuisine such a rich and varied place! If you just don’t have a taste for seafood, there are other ways to get your dose of omega-3. Eggs, kidney and pinto beans, and flax and chia seeds all contain high levels of omega-3.

Some people also take omega-3 supplements, but experts recommend that it’s best to get your nutrients from food wherever possible. This is because you will be getting a much richer variety of nutrients which all interact with each other, and are more easily absorbed by the body.


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