The Health Benefits of White and Pink Fish

Featuring Andy De Santis, RD, MPH, Registered Dietician

Duration: 1 minute, 15 seconds

From the nutrition perspective there are two families of widely available fish – fatty fish and white fish.

White fish refers to things like cod, tilapia and haddock whereas fatty fish refers to salmon, trout, sardines, mackerel and herring.

While white fish are leaner and lower in calories, fatty fish tend to contain larger amounts of vitamin D3 and the long-chain omega-3 fatty acids EPA and DHA.

In fact, fatty fish are pretty much the only food that contains meaningful amounts of these important nutrients which most people in North America do not get enough of.

Omega-3s are potently anti-inflammatory and people who consume more tend to have better health in a number of areas including cardiovascular health, gut health, liver health and mental health as well.

Pink fish like salmon and trout also contain a unique antoxidant compound called astaxanthin may contribute to their unique health benefits.

Beyond these unique compounds fish also tend to be a source of key nutrients like B12, iron, selenium, potassium and magnesium.

Bonus points for canned fish, which in addition to being quite economical also contributes calcium via the fish bones.

Presenter: Andy De Santis, Registered Dietitian, Toronto, ON

Local Practitioners: Registered Dietitian