2. Tuna
If you love tuna salad, you’re in luck. When it’s made in a healthy way, tuna salad is pretty darned good for you. (Just make sure to reach for that lower calorie version of mayo.)
Tuna is a saltwater fish that can be found in both the Atlantic and the Pacific. Experts say that one of the most unique health benefits of tuna is that it contains selenoneine, which is a form of the mineral selenium. This antioxidant is protective to the fish itself, and may even transcend to humans once tuna is consumed. Selenium is important to immune health, serving as a stimulant that keeps the system running in a speedy manner.
But that’s not all. A combination of canned tuna and salmon may reduce the risk of atrial fibrillation if eaten more than two times a week. And, of course, tuna is rich in omega-three fatty acids. This makes tuna a go-to choice when it comes to heart health.
A quick tidbit: if you’re worried about health risks associated with mercury, the FDA says to stick with canned light tuna. Albacore tuna is higher in mercury.
3. Swordfish
As the Blue Water Fishermen’s Association puts it, “swordfish has long been considered ‘brain food’ for good reason.” Swordfish is beyond excellent when it comes to easy protein sources. In fact, the USDA reports that just three ounces of swordfish contains 20 grams of protein. That’s 40 percent of the amount of protein needed on a daily basis.