Powerhouse nutrient: Omega-3 fatty acids. There are 1,125 milligrams in 3 ounces of canned salmon and 1,362 milligrams in a can of sardines.
More healthy bonuses: It isn’t easy to find sustainably harvested fish that isn’t overloaded with industrial contaminants, like mercury and PCBs—and that won’t cost you an arm and a leg. That’s why canned fish is such an attractive option. Canned omega-3-rich salmon almost always comes from wild Alaskan salmon, some of the cleanest, most well-managed fish on the planet. Likewise, sardines are über-healthy and, because they’re at the bottom of the food chain, haven’t lived long enough to build up unhealthy toxic materials.
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Photo: Mitch Mandel/Rodale