The Best Fish to Eat for Vitamins, Minerals and Omega-3

Fish oil has gotten quite the boost as a health aid. Fish themselves are high in vitamins and minerals and that may be why it is considered brain food. Frankly, I’m not keen on eating any animal that lives its entire life inside its toilet, but then again I love pork, so I probably should not be pointing any fingers. Fish is definitely a good choice to eat if you are looking to add vitamins to your diet without those awful smelling tablets.


Roe is packed butt to gut with cholesterol so beware of that, but it is also a fine source for vitamin C and B12. What you are eating when you eat roe is the gonads of both male and female fish. Not something pleasant to think about, sure, but roe can almost beat out mackerel in terms of providing those omega-3’s that you find all around the vitamin store.


If you don’t like the taste of fish and are only eating it for health benefits, you should focus solely on eating mackerel. Just make sure that you don’t eat it as sushi because mackerel is prone to parasites that, when the fish is eaten raw, can make you sicker than a guy who doesn’t like mackerel eating cooked mackerel. As mentioned above, mackerel is a good source of omega-3, but it also contains significant amounts of B12, niacin, riboflavin, iron and magnesium.

Pickled Herring:

The favorite food of Opus the Penguin, pickled herring, is richly supplied with vitamin B12. You can also get a fairly decent amount of omega-3 with herring. Let’s just face facts now, Fanny: there is a reason why omega-3 is mostly consumed in fish oil pill form for some people.


Not to be confused with a word too many writers apparently don’t know: founder. Your health could founder if you eat flounder because many are allergic to this flat fish. If you can eat it without getting sick, you can stuff yourself with B12, magnesium, niacin , yes, omega-3.

Northern Pike:

Not an especially attractive fish, the northern pike can provide you with as much protein as a steak. The roe of pike should be avoided as it can be poisonous. Pike can also be allergy-causing to some eaters. The upside is that northern pike also has niacin and B12 in addition to protein.


Just because you put salmon in a taco doesn’t mean you should put salmon in a taco. But if you do eat salmon tacos you may be consuming vitamin B6, B12, omega-3 and a whole lot of sodium. Fresh Chinook salmon is especially salty so beware if you are supposed to stay away from sodium. Coho salmon should not be eaten raw and gives you lots of niacin. Canned salmon can provide calcium if you eat the small bones.