Salmon Salmon’s one of those foods that quietly does a lot more for your body than most people realize. You’re not just getting protein—there’s a solid 2.3 grams of omega-3 packed into every 100 grams. That’s a big deal for overall health, especially when it comes to inflammation and recovery. But it doesn’t stop there. You’re also getting a surprisingly dense mix of nutrients—iron, selenium, vitamin D, calcium, B vitamins (all of them), and a dose of A too. That kind of combo tends to support bone development and joint strength, which—yeah—can tie into height if you’re still growing. Grilled salmon, pumpkin salmon soup, light salads, pan-seared fillets… they all work. Sardine Sardines are one of those quiet nutritional powerhouses you tend to overlook—until you dig into the numbers. Just 100 grams gives you about 382 mg of calcium, 17.9 grams of protein, and surprisingly, only 152 calories. There’s also vitamin D (272 IU), omega-3s (a solid 2.2 grams), and a spike of folate—over 2,200 mg. That combo? It does a lot: supports joint strength, improves skin tone, eases inflammation, and yeah—makes a difference if bone growth or height is on your radar. Worth keeping around. Tuna You don’t have to dig deep into the nutrition world to see why tuna keeps showing up on serious meal plans. It’s kind of a quiet heavyweight—lean, loaded with complete protein, and oddly versatile whether you’re eating clean or just hungry. That protein? It’s the kind your body actually uses to repair and grow muscle, which is probably why it lands in so many gym bags and lunchboxes. But there’s more going on under the surface. Tuna brings in minerals too, like calcium—not just for bones, but for how your body handles calcium overall. Some forms of tuna seem to help your system absorb it better, weirdly enough. Carp Carp isn’t just another fish on the menu—it’s one of those underrated staples people often reach for when someone’s recovering, or when pregnancy shifts the whole idea of “eating well.” In just 100 grams, you’re looking at around 17 mg of calcium, along with a grab-bag of nutrients like iron, potassium, fiber, vitamin A and C, and a decent dose of Omega-3s. It's kind of a quiet hero for your bones, joints, and yeah, even for growth. Plus, it actually tastes good—if you know what you’re doing with it. Loach Loach gets this odd nickname sometimes—“underwater ginseng”—and while that sounds a bit like food marketing fluff, there’s actually something to it. This little freshwater fish quietly outperforms a lot of the heavy-hitters in the nutrition world. What stands out? Calcium. And not just a little—loach carries around six times more calcium than carp, and ten times more than octopus. That’s not a small gap. For anyone thinking about bone health, joint strength, or even kids’ growth, that kind of nutrient density makes loach a solid player. And honestly, it’s pretty versatile in the kitchen. You don’t need fancy prep—just pan-fry it for a crisp bite, or drop it into a stew where it soaks up all the flavor. Some folks even simmer it with medicinal herbs (that’s where the “ginseng” part comes in, kind of). Nutrient-rich without being boring—there aren’t many fish that pull that off. Loach just happens to be one of them. Cod You’ve probably seen cod pop up in a dozen different recipes—there’s a reason for that. It’s one of those mild, flaky white fish that doesn’t try to steal the spotlight but still somehow holds its own. What you get with cod is a lean protein that’s surprisingly filling without weighing you down—kind of perfect if you’re watching calories but still want something substantial on your plate. Nutrient-wise, it quietly pulls its weight. There’s a decent hit of vitamin B12 (key for energy and nervous system stuff), and while it’s not swimming in omega-3s, there’s enough to make a difference. Plus, it’s a low-mercury option, which is reassuring. And in the kitchen? Cod’s a chameleon. It bakes, grills, fries, even steams without falling apart—which, honestly, makes it less frustrating to work with. If you’ve ever tried to flip a more delicate fish and had it collapse into mush, you know what I mean. Its sustainability, though? That depends on where it’s sourced. Some fisheries do it right, others… not so much. Always worth checking. Halibut There’s something almost understated about halibut—it doesn’t shout for attention, but it shows up ready to work with just about anything you throw at it. You get a firm, lean white fish that holds its shape whether you're grilling, pan-searing, or sliding it into the oven. The flavor? Clean. Mild. Just enough character to carry herbs, citrus, butter sauces, even more aggressive marinades if that’s your thing. Nutritionally, halibut packs a solid punch. High-quality protein? Check. A decent hit of selenium, vitamin D, and a handful of B vitamins, too. You can usually find it fresh or frozen at bigger grocery chains or online seafood shops without too much hassle. Now, sustainability is where you want to pause for a second. Not all halibut is equal on that front. Look for the MSC label—Marine Stewardship Council—if you’re trying to stay conscious about how it was caught. Simple prep works. So does fancy. Mackerel Mackerel doesn’t just show up with omega-3s and call it a day—it brings a full lineup of bone-friendly nutrients with it. You’re not just getting healthy fats; you’re getting a solid dose of vitamin D and even some calcium in the mix. And here’s where it gets interesting: vitamin D actually helps your body absorb calcium better. So if you’re already eating calcium-rich foods, mackerel acts like the backstage crew making sure everything gets where it needs to go. Plus, let’s be honest—it's way easier to crack open a can of mackerel than to remember to take five different supplements. You get taste, convenience, and bone support in one go. Pollock Pollock doesn’t usually get the spotlight, but it quietly shows up in more places than you’d expect. You’ve probably had it without even realizing—fish sticks, breaded fillets, the kind of fast, freezer-section comfort food that somehow still works after all these years. But here’s the thing: beneath that convenience-food label, pollock actually brings a lot more to the table. Its flavor? Mild, slightly sweet, almost neutral—in the best way. That blank-slate quality makes it weirdly adaptable. You can pan-sear it with herbs and lemon, throw it in a curry, even bake it under a crust of crushed crackers and call it rustic. It just works. Nutritionally, it punches above its weight. High in lean protein, sure—but that’s not all. It’s got phosphorus (key if you care about bone health beyond just drinking milk) and vitamin B6, which plays into everything from energy metabolism to brain function. Basically, it’s the kind of fish that does more than it lets on. So yeah, pollock might not scream “fancy.” But when you grill it right or build it into a real dish—not just a processed patty—it shows up. Quietly reliable, surprisingly versatile, and a bit of an underdog in the fish world. Herring You probably wouldn’t expect much from a small, silvery fish, but herring has this quiet way of proving you wrong. It’s packed—really packed—with omega-3s and protein, which, over time, start to show up in places you don’t always connect at first. Think clearer thinking, steady energy, even skin that behaves a little better. What stands out with herring is how the fats it carries (the good kind) actually support brain development—especially when growth is on overdrive, like in kids or teens. It’s not just a side dish—it quietly pulls weight across your whole system. Related post: Top 10 Height-Increasing Vitamins And Minerals For Children Magnesium Vitamins for Kids and Supplements
