While researchers attribute many of the benefits of eating a seafood-rich diet to omega-3 fatty acids, taking fish oil supplements alone has not proven as effective. It may be that the full health benefits come from the combination of omega-3 fatty acids with other essential nutrients in fish, such as ­iodine, selenium, zinc, vitamin B12, and vitamin D.

What are the healthiest fish to eat?

The American Heart Association recommends fish that are high in omega-3 fatty acids. Their list includes:

Salmon

A well-cooked salmon filet practically melts in your mouth. There are many benefits to eating salmon besides its delicious flavor. It has the highest content of omega-3 fatty acids. It is also an excellent source of calcium, iron, selenium, vitamin A, vitamin D, and B vitamins.

Mackerel

Mackerel tastes like a cross between tuna and salmon. It’s a rich source of omega-3 fatty acids, selenium, and vitamin B12.

Trout

Trout is a mild white fish that tastes divine with a citrus sauce or marinade. It is a wonderful source of omega-3 fatty acids, niacin, potassium, vitamin B12, and potassium.

Tuna

Tuna is one of the most popular fish in America because of its versatility. It’s also an excellent source of omega-3 fatty acids, vitamin B6, iron, vitamin B12, and magnesium.

Sardines

These salty little fish taste delicious on toast or tossed in pasta. They are full of nutrients, including omega-3 fatty acids, vitamin D, selenium, vitamins B2 and B12.

What are the healthiest shellfish to eat?

Fish aren’t the only seafood that are good for your health. Eating a serving of shellfish once a week is as beneficial as any other fish. These are the top three shellfish to include in your diet.

Oysters 

Oysters can be a tasty appetizer, snack, or meal. Along with being a good source of omega-3 fatty acids, oysters are the highest dietary source of zinc. They also contain a healthy dose of copper and vitamin B12.

Shrimp

Shrimp is one of the most beloved and versatile shellfish. These small shellfish are packed with nutrients: omega-3 fatty acids, zinc, niacin, vitamin E, vitamin B6, selenium, and vitamin B12.

Crab

The slightly sweet, buttery flavor of crab tastes lovely on its own or tossed in a creamy sauce. In addition, crabmeat is filled with essential nutrients like omega-3 fatty acids, selenium, vitamins B12 & C.