Eating fish is part of a balanced diet, but the choice of species is essential to ensure all unnecessary benefits. Experts underline that there are safe, low mercury and rich 3 omega 3, perfect varieties, perfect to include several times a week in the diet.
Among the highlights are five options that combine safety and nutritional value: sardines, mackerel, salmon, anchova and biquerão. These fish do not accumulate large amounts of heavy metals and are one of the best natural sources of omega 3 fatty acids.
According to the Spanish portal HuffPost, and according to the doctor Sara Marín Berbell, known for publicizing health information in @unfecontudoctorathese species are “the most interesting for those who want to benefit from omega 3 without the risks associated with excessive consumption of mercury.”
Sardine and mackerel: classics full of benefits
Sardine and mackerel are two emblematic examples of the Mediterranean diet. In addition to being affordable, they provide omega 3 in relevant quantities, contributing to cardiovascular health and reducing inflammation.
Because they are species that feed on small organisms, they accumulate very little mercury, becoming a safe choice for all ages.
Salmon: Flavor and Safety
Salmon stands out not only for its taste, but also for its nutritional profile. It feeds on tiny fish, which limits the accumulation of mercury. It is still one of the most recommended species in anti-inflammatory diets.
Rich in protein, vitamins and minerals, it is a versatile option for everyday dishes or special occasions.
Anchova
Anchovies and biquerons, very present in canning and Mediterranean recipes, are equally rich in omega 3 and virtually risk -free for mercury. Both allow you to vary consumption without leaving the safer and nutritious fish list.
Recommended for those who need the most
These species are particularly useful for women in menopause or perimenopause, older people and those suffering from digestive inflammatory diseases. Omega 3 helps balance hormonal processes, protect the heart and support the immune system.
Because they are easy to digest, they are also recommended in diets adapted to different phases of life.
The importance of variety
According to, experts advise to consume fish three to four times a week, varying whenever possible. By giving priority to species with less mercury, a safe, nutritious and tasty diet is guaranteed.
More than avoiding higher risk options, the secret is to regularly bet on those that offer proven benefits without hidden danger.
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