5 Healthy Fish To Add To Your Diet

Introduce these seafoods into your diet to get leaner, healthier and stronger fast.

Tuna: best for your heart

A tin of tuna is easy on the purse strings and your ticker. Research by the Mayo Clinic has found that eating this saltwater fish could reduce your risk of dying from a heart attack. It might not fix a broken heart but it will keep it beating.

Tip: “This is best seared on a hot plate or on a frying pan. Take care not to overcook it because it can become tough.”

Crab: best for muscle building

It’s cheap and just as tasty as lobster. Our snappy pals pack 18.29g of muscle-building protein per 100g, according to the USDA food database. Also, its high omega-3 content could benefit those with asthma or depression, found researchers at the University of Michigan, US. Claw back your happy place with a mouthful of crab meat.

Tip: “Crab can be tricky to eat unless you know what you’re doing. The easiest way for novices is to make crab cakes.”

– RELATED: How Important Are Omega-3s? –

Mackerel: best for fighting prostate cancer

Mackerel has a glut of health benefits thanks to its high vitamin D and selenium content. The NHS suggests that scoffing mackerel can prevent prostate cancer, making it a great insurance policy for your manhood.

Tip: “Cook in a foil parcel or pan fry. Less is often more with fish so a touch of salt, pepper and lemon juice is all that’s needed.”

Salmon: best for the brain

If you’re looking to sharpen brain function, eat a salmon-based meal once a week. The omega-3 fatty acids in salmon could improve your learning ability and memory, and help fight mental disorders, according to a study done at the University of California, US.

Tip: “There are many ways to cook salmon, but try pan frying it with organic coconut oil and serve with asparagus”

Sardines: best for your immune system

Including sardines with your diet could help you fight off the winter sniffles. Research in the Journal of Nutrition found that eating pilchards can help build up your body’s defence system, thanks to their oil.

Tip: “These are amazing cooked on the grill or barbecued. Just add a squeeze of fresh lemon and some sea salt and you’re away.”

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