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Is Halibut a healthy fish?
Is Halibut safe to eat?
Is Halibut a fish?
Is Halibut a low-fat fish?
Is Halibut a good source of protein?
Jan 27, 2018 · Does that mean you should never consume halibut fish, or is halibut nutrition strong enough that if you consume wild-caught halibut that isn’t exposed to rampant contamination it can actually benefit your health? Let’s look at the pros and cons of this flatfish.
- Overview
- Rich in Micronutrients
- Good Source of High-Quality Protein
- May Be Good for Your Heart
- Helps Fight Inflammation
- Wild-Caught vs Farm-Raised
- Possible Concerns
- The Bottom Line
Halibut fish is higher in mercury and purines than other fish but contains protein, omega-3 fatty acids, selenium, and other vitamins and minerals. Most evidence says it’s safe to eat.
Halibut is a species of flatfish. The Atlantic halibut fish is the largest flatfish in the world.
When it comes to eating fish, there is much debate on whether the health benefits, like omega-3 fatty acids and essential nutrient content, outweigh the potential risks, such as mercury contamination and sustainability.
The variety of nutrients in halibut might sway you.
Halibut is an excellent source of selenium, a trace mineral with many health benefits that your body needs in small amounts.
A cooked half-filet (160 grams) of halibut, which is the recommended serving size, provides over 100% of your daily dietary needs (1).
Selenium is a powerful antioxidant that helps your body repair damaged cells and can decrease inflammation. It also plays an important role in thyroid health (2, 3, 4, 5).
In addition, halibut is a good source of a variety of other micronutrients that contribute to good health, including (1):
•Niacin: Niacin plays a positive role in heart health and even helps prevent heart disease. It can also protect your skin from sun damage. A half-filet (160 grams) of halibut provides 57% of your dietary needs (6, 7, 8).
•Phosphorus: The second most abundant mineral in your body, phosphorus helps build bones, regulates metabolism, maintains a regular heartbeat and more. A serving of halibut provides 45% of your dietary needs (9, 10, 11, 12).
One serving of cooked halibut packs 42 grams of high-quality protein and thus can help meet your dietary protein needs (1).
The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound or 0.8 gram per kilogram of body weight. This is sufficient to meet the needs for 97–98% of healthy, sedentary people (19).
It’s important to note that this amount is required to prevent deficiency. Your activity level, muscle mass and current state of health can increase your protein needs.
Protein is made up of amino acids, which are involved in almost every metabolic process in your body.
Therefore, getting enough protein is important for various reasons. It can help build and repair muscle, suppress appetite, aid weight loss and more (20, 21, 22, 23).
Fish and other animal proteins are considered high-quality, complete proteins. This means they provide all of the essential amino acids that your body cannot make on its own.
Heart disease is the leading cause of death in men and women worldwide (24).
Halibut contains a variety of nutrients that are good for your heart, such as omega-3 fatty acids, niacin, selenium and magnesium.
While there is no DRI for omega-3 fatty acids, the adult Adequate Intake (AI) recommendation is 1.1 and 1.6 grams for women and men respectively. A half-filet of halibut provides about 1.1 grams of omega-3 fatty acids (1, 25, 26).
Omega-3 fatty acids have numerous heart health benefits (27, 28, 29).
They can help lower triglycerides, increase “good” HDL cholesterol, help prevent blood clots and lower blood pressure in those with high levels (28, 30, 31, 32).
Niacin, also known as vitamin B3, can help improve cholesterol and triglyceride levels as well. (33, 34, 35).
While inflammation can sometimes be helpful for your body, chronic low-grade inflammation can harm your health.
Halibut’s selenium, niacin and omega-3 contents can help reduce the negative effects of chronic inflammation.
One serving of halibut contains 106% of your daily selenium needs. This powerful antioxidant helps lower oxidative stress in your body (1, 2, 36).
Studies have shown that increased selenium blood levels improve your immune response, whereas a deficiency may negatively affect immune cells and their function (40).
Omega-3 fatty acids and niacin also play a role in reducing inflammation. Niacin is involved in producing histamine, which helps dilate your blood vessels and improves blood flow (41, 42, 43).
What’s more, studies have shown a consistent link between omega-3 fatty acid intake and decreased levels of inflammation. The fatty acids can reduce molecules and substances that contribute to inflammation, such as cytokines and eicosanoids (44, 45, 46, 47).
From nutrition to sustainability to contamination, there are a lot of things to consider when comparing wild-caught and farm-raised fish — each have their pros and cons (48).
More than 50% of seafood produced for human consumption is farm-raised, and the World Bank estimates that this number will increase to 62% by 2030 (49).
In an effort to keep wild fish populations from being overfished, Atlantic halibut is farmed in Canada, Iceland, Norway and the UK. This means the fish are commercially raised in controlled pens in lakes, rivers, oceans or tanks.
One benefit of farm-raised fish is that they’re typically less expensive and more readily available to consumers than wild-caught fish (50, 51, 52, 53).
A downside is that they’re often raised in crowded conditions and thus may be exposed to more bacteria, pesticides and parasites. However, more farms now grow fish in ways that are better for the environment and result in a product that’s safer for people to eat.
On the other hand, Pacific halibut comes from a well-managed fishery in the Pacific Ocean and is wild-caught. This means the fish are caught in their natural habitats in nets and traps or with fishing lines.
Mercury Levels
Mercury is a toxic heavy metal found naturally in water, air and soil. Fish can be exposed to low concentrations of mercury due to water pollution. Over time, the metal can build up in the fish’s bodies. Larger fish and those with longer life spans often contain more mercury (54). King mackerel, orange roughy, shark, swordfish, tilefish and ahi tuna seem to carry the highest risk of mercury contamination. For most people, the mercury levels consumed by eating recommended amounts of fish and shellfish is not a major concern. What’s more, benefits of eating moderate amounts of fish rich in omega-3 fatty acids, like halibut, may outweigh the risk. Pregnant and nursing mothers should avoid high-mercury fish but not fish altogether. Omega-3 fatty acids aid the brain development of fetuses and babies (55, 56, 57). Halibut fish tends to be low to moderate in mercury content and is considered safe to eat in moderate amounts (58).
Purine Content
Purines are naturally produced in your body and found in certain foods. They break down to form uric acid, which can contribute to gout and the development of kidney stones for some people. Those at risk of these conditions should limit their purine intake from certain foods (59, 60). Though halibut contains purines, its levels are low to moderate. Therefore, it’s considered safe for those who are healthy and not at risk of certain kidney diseases (61).
Sustainability
Sustainability is a concern with the increased demand for wild-caught fish (62). One way to sustain wild fish populations is to increase the availability of farmed fish. This has made aquaculture, or fish farming, more popular. It’s the fastest growing food production in the world (63, 64, 65). According to Seafood Watch, wild Atlantic halibut is on the “avoid” list due to its low population. It has been overfished and is not expected to repopulate until 2056 (66). Pacific halibut is thought to be safe to consume due to sustainable fishing practices enforced in the Pacific Ocean. Summary There are some low to moderate concerns of consuming halibut, such as mercury and purine levels or sustainability. However, the benefits may outweigh the risks. It’s best to compare the facts, before making a personal decision.
Though it’s low to moderate in mercury and purines, halibut’s nutrition benefits outweigh potential safety concerns.
It’s rich in protein, omega-3 fatty acids, selenium, and other nutrients that offer various health benefits.
Choosing farm-raised or Pacific halibut instead of overfished Atlantic halibut may help the environment.
Eating halibut or not is a personal choice, but the evidence suggests it’s a safe fish to eat.
Jun 2, 2024 · Halibut fish is a good source of trace elements or micronutrients such as selenium, phosphorus, and magnesium, along with vitamins B3 (niacin), B6 (pyridoxine), and B12 (cyanocobalamin)....
- Atlantic Mackerel. This species is a fast-growing fish, meaning it can repopulate easily and handle higher amounts of fishing. The gear used to catch types of Atlantic mackerel is efficient and not likely to cause major habitat destruction, another reason this guy is an ocean-friendly choice.
- Salmon, Wild-Caught (including canned) Most farmed-raised and wild-caught salmon is relatively low in mercury and other contaminants. Even better, a 2023 Science of the Total Environment article concluded that wild-caught Alaska salmon produces fewer greenhouse gas emissions than farmed Norwegian salmon, making it better for the environment.
- Sardines, Wild-Caught (including canned) The tiny, inexpensive sardine is making it onto many lists of superfoods, and for good reason. It packs nearly 300 mg of omega-3 fats per 3 ounces and is one of the very few foods that's naturally high in vitamin D. It's also one of the few foods naturally high in calcium, packing 25% of your daily needs per serving.
- Rainbow Trout (and some types of Lake) Rainbow trout (also referred to as steelhead trout), is one of the best fish to eat when it's farmed in the U.S. or in indoor recirculating tanks, according to Monterey Bay Aquarium Seafood Watch.
Sep 27, 2021 · “Halibut is a firm, white fish with a rather mild flavor,” says Derocha, and so one that’s kid friendly (try it grilled or using it for fish sticks).
- Health Newsroom Director
- 2 min
Oct 18, 2022 · In terms of nutrition, halibut offers a bounty of micronutrients—notably selenium, vitamin B6, vitamin B12, and niacin—and plenty of high-quality protein. It also contains just a hint of fat at 1 gram per serving, making it an ideal fish for those who need a low-fat diet.
Oct 4, 2024 · In this article, we'll take an in-depth look at the health benefits of halibut, exploring its nutrient profile, its role in disease prevention, and how it can be a valuable addition to your diet. We'll also provide expert opinions on why halibut stands out as one of the healthiest fish you can eat.
