If you typically forgo fish in favor of other meat and poultry, consider adding more fish to your diet. Most fish are naturally low in saturated fat and packed with heart-healthy omega-3s, as well as protein. Fish also contain other essential nutrients, including iron and phosphorus, and provide generous amounts of certain vitamins.
Vitamin A is essential for the health of your eyes, skin, teeth and bones, and certain types of fish provide a good dose of this key nutrient. A 3-ounce serving of sockeye salmon contains about 176 international units of vitamin A. Three ounces of rainbow trout has about 256 international units, which translates to 11 percent of the 2,300 international units women need each day and 9 percent of the 3,000 international units men require on a daily basis. Yellowfin tuna, pickled herring, halibut and haddock are among the top fish sources of vitamin A, as well.
Beneficial B Vitamins
Fish contains three key B vitamins including vitamins B-6, B-12 and niacin, each of which help the body metabolize foods and to support a healthy nervous system. Three ounces of yellowfin tuna is a top source of vitamin B-6 with 0.88 milligrams, which is 68 percent of the 1.3 milligrams adults need each day. Three ounces of salmon is a top source of vitamin B-12 with 4.8 micrograms, which is more than the 2.4 micrograms adults need on a daily basis. Thee ounces of yellowfin tuna is also a top source of niacin, and supplies 18.7 milligrams, which is more than the 14 to 16 milligrams adults need each day. Halibut, swordfish, herring, pollack and haddock also supply vitamins B-6, B-12 and niacin.
Vitamin D helps your body absorb calcium and many types of fish are good sources. For example, three ounces of rainbow trout delivers 645 international units of vitamin D, which is more than the 600 international units healthy adults need on a daily basis. Three ounces of chinook salmon contains 583 international units and the same amount of swordfish supplies 566 international units. Halibut, rockfish, tuna, sardines and herring also supply a good dose of vitamin D.
Many types of fish deliver a good dose of vitamin E, an antioxidant that helps protect your cells from damage. Three ounces of orange roughy, for example, supplies 1.59 milligrams of vitamin E, which is about 11 percent of the 15 milligrams adults need on a daily basis. A 3-ounce serving of chinook salmon provides 1.15 milligrams of vitamin E and the same amount of Atlantic sardines contains 1.74 milligrams. Swordfish, rainbow trout, tuna, ocean perch, pickled herring, flatfish and halibut are good sources of vitamin E, too.