Which fish are best for your health, and which may raise the risk of brain damage?

Fish remains a staple of healthy eating plans, valued for its protein and ability to keep people full. Experts recommend at least two portions a week to supply omega-3 fats considered important for heart and brain health. But the article stresses that not every fish carries the same benefits.

Mackerel is presented as one of the richest sources of omega-3, with an average fillet containing about twice as much as a salmon fillet. The article cites a Harvard University study saying that eating two mackerel fillets a week was associated with a 36% lower risk of dying from a heart attack. A mackerel fillet contains 214 calories, 15.7 grams of protein, 16.8 grams of fat and 0.15 grams of salt.

Cod is described as a very lean white fish, with 25.1 grams of protein and 112 calories per fillet. Dietitian Sophie Medlin says baked or grilled cod can be a good choice for people trying to lose weight. Its iodine content supports metabolism and helps regulate heart rhythm, while also playing an important role in brain and nervous-system development during pregnancy and childhood.

The article also highlights possible risks. Sea bass, common in the Mediterranean, Black Sea and northeastern Atlantic, contains substantial omega-3 and protein, but can carry more mercury than salmon and cod. Mercury enters waters through industrial and mining waste and accumulates in predatory fish. Eating sea bass several times a week, the article warns, may trigger mercury toxicity linked to problems with vision, coordination and memory. Salmon, meanwhile, is described as a source of omega-3, vitamin D, B12, selenium and complete amino acids. Its fats are mostly unsaturated, and research cited in the article says these beneficial fats work when obtained directly from food rather than supplements.

“

Baked or grilled cod is a great choice for people who want to lose weight.