Trout
Trout recommended as a high omega-3, omega-6, and vitamin B12 fish for the Longevity Diet
Why It Matters for Longevity
Trout recommended as a high omega-3, omega-6, and vitamin B12 fish for the Longevity Diet Oily freshwater fish with high EPA/DHA content and low mercury levels. Trout is a source of vitamin B12 (5 mcg per 75 g cooked, 83% DV), calcium (123 mg per fillet wild cooked, 12% DV), vitamin D (539 IU per fillet rainbow farmed cooked, 134.75% DV), and omega-3 (0.65–0.87 g EPA/DHA per 75 g cooked) Multi-nutrient fish rich in vitamin B12, D, calcium, and omega-3 EPA/DHA. Rainbow trout is identified as a selenium-rich freshwater fish (PMID 20699226); selenium from trout is highly bioavailable and supports antioxidant defense via selenoproteins (PubMed) Trout EPA/DHA content (PMID 22129636) is comparable to salmon and sardines; regular consumption associates with reduced cardiovascular mortality in cohort studies (PubMed)
How to Use It
Pairs well with almonds, lemon, capers. Use as a fish in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| almonds | See synergies | culinary tradition |
| lemon | See synergies | culinary tradition |
| capers | See synergies | culinary tradition |
| dill | See synergies | culinary tradition |
| olive oil | See synergies | culinary tradition |
Synergies
- Almonds (complement): Classic French pairing; almonds' vitamin E complements trout's omega-3s for combined anti-inflammatory effect - Salmon (complement): Rotating between trout and salmon diversifies omega-3 sources and micronutrient profiles while maintaining low mercury intake - Lemon (complement): Vitamin C aids absorption of trout's non-heme iron; brightens flavor
Flavor Profile
Taste: mild, slightly nutty, clean, delicate. Aroma: fresh water fish, mild oceanic, neutral. Texture: flaky, tender, moist, fine-grained flesh. Category: oily freshwater fish.
The Science
- PubMed: Rainbow trout is identified as a selenium-rich freshwater fish (PMID 20699226); selenium from trout is highly bioavailable and supports antioxidant defense via selenoproteins - PubMed: Trout EPA/DHA content (PMID 22129636) is comparable to salmon and sardines; regular consumption associates with reduced cardiovascular mortality in cohort studies - Examine.com: Trout provides one of the highest natural vitamin D concentrations among freshwater fish; combined with its omega-3 and B12 content it is among the most nutrient-dense longevity foods - Book claim (high confidence): Trout recommended as a high omega-3, omega-6, and vitamin B12 fish for the Longevity Diet - Book claim (high confidence): Trout is a source of vitamin B12 (5 mcg per 75 g cooked, 83% DV), calcium (123 mg per fillet wild cooked, 12% DV), vitam
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Vitamin D | 635 IU (farmed rainbow, cooked) | Exceptionally high natural vitamin D3; fat in fish significantly aids absorption |
| EPA + DHA (omega-3) | 1.15 g (cooked) | Highly bioavailable marine long-chain omega-3s |
| Vitamin B12 | 6.6 mcg (cooked) | Animal-sourced; nearly 100% bioavailability |
| Selenium | 12.6 mcg (cooked) | Organic selenocysteine; supports glutathione peroxidase and antioxidant function |
| Potassium | 481 mg (cooked) | Supports cardiovascular health and blood pressure regulation |