Eat more fish!

Eating more fish is something we should all be doing. Here are three of the best options – all packed with protein, beneficial fats, vitamins and minerals – to give your diet, and your cycling, a healthy boost…


These fish, also known as pilchards in their bigger form, are cheap, environmentally sustainable and packed with nutrients, all of which makes them a superb option for your supermarket trolley.

Many stores sell them fresh – and they’re delicious grilled or barbecued – or in canned form, which makes them a super-healthy convenience food. 

As well as containing lots of B vitamins and a significant dose of vitamin D, sardines also contain high levels of numerous minerals such as potassium and calcium. They are low in fat, high in protein, and one of the most concentrated food sources of omega 3 fatty acids – a 100g can contains over 60 per cent of your recommended daily amount (RDA).


The omega 3 content of salmon, which can help reduce the likelihood of a stroke and benefits metabolic function, rivals that of sardines. A 100g serving of salmon contains well over 200 per cent of your RDA of vitamin D, and salmon scores highly in other mineral and vitamin content too.

Recent studies have revealed that salmon also contains high levels of bioactive peptides, which a number of scientists claim have benefits for joint cartilage, inflammation and digestion problems.

If you can, choose wild salmon from Alaska instead of a farmed option – they’re fished sustainably, generally contain lower levels of mercury contamination and taste better...


Although some species of mackerel contain relatively high mercury levels and should be avoided by pregnant women, like sardines they are a ubiquitous and great-value fish packed with nutrients and health benefits.

Again, this oily fish contains high levels of omega 3 as well as other nutrients and vitamins that regularly see it appear on superfood lists. Its fat content is higher than many fish but is made up of mono and polyunsaturated fats, which have been proven to be beneficial for the heart.

Mackerel also contains high levels of selenium – claimed to reduce the threat of heart disease – and also regulates hormone balance and reduces blood pressure and cholesterol.

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