What Vitamins Are Found in Fish?
For thousands of years, fish has been a dietary staple. Archaeological evidence suggests that people ate raw fish as early as 10,000 years ago. Studies from Harvard University indicate that eating fish twice a week can lower the risk of heart disease and may reduce depression. The vitamins and minerals found in the five most commonly eaten fish contribute to a healthy diet.
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Tuna
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According to the Environmental Defense Fund (EDF), albacore from the U.S. and Canada, along with canned light tuna contain the lowest levels of ocean-born contaminants, such as mercury, and are the safest to eat. Tuna is high in omega-3 fatty acids, which reduce the risk of heart disease. Tuna is also high in B12, which promotes proper brain and nervous system function, and B6, which maintains metabolism. Tuna is also high in niacin, vitamin E and vitamin L.
Salmon
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Salmon is high in omega-3 fatty acids and vitamins A and C. It is also rich in riboflavin (B2), which plays a key role in metabolism, B6 and B12. Salmon has pantothenic acid (B5), which helps metabolism and synthesizes carbohydrates, proteins and fats. Salmon also contains selenium, magnesium and folate (B9), which contributes to the production of red blood cells.
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Halibut
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Halibut is rich in omega-3 fatty acids, B6, and B12. It is also high in magnesium, selenium, potassium and phosphorus, which is found in DNA, RNA and strong bones.
Trout
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Rainbow trout is rich in B6 and B12, niacin, phosphorus, selenium and thiamin, a vitamin essential for proper nerve function.
Pollock
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Pollock is most commonly used in fish sticks and fish fillet sandwiches. The Alaskan variety is the least contaminated and is rich in B12, phosphorous, and selenium
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