The benefits and harms of fish make it an integral part of the diet of many people. Valuable nutritional, dietary and even medicinal properties of the product have a beneficial effect on the body and bring it high dividends.

What vitamins are found in fish

The benefits of fish in human nutrition are significant and versatile. It is saturated with substances useful for humans. There are proteins, polyunsaturated fatty acids (PUFAs), amino acids, lipids, fish oil, iodine, minerals. The vitamin composition of fish meat deserves special attention. It should be noted that this indicator is much higher in marine species than in freshwater ones. Here are vitamins that exhibit versatile beneficial properties:

• A - strengthens the visual function, maintains a healthy condition of the skin, hair, mucous membranes, respiratory organs and gastrointestinal tract, prevents cancer;
• D - prevents diseases of the heart, blood vessels, including Alzheimer's disease, and also helps to get rid of depression, osteoporosis (provides absorption of Ca and P), improves immunity, mental and physical activity;
• F are essential fatty acids, called archidonic, linoleic linolenic. They are not produced in the human body, so they must be present in food. They reduce the concentration of "bad" cholesterol, protect cells from damage and degeneration into malignant structures, accelerate lipid metabolism, and when interacting with vitamin D, strengthen the musculoskeletal system;
• E - protects against old age and the diseases that accompany it: skin aging, cancer. Prevents the development of cataracts, supports immunity, blood pressure and normal heart function. Helps to lose weight;
• C - according to its properties, the substance is an antioxidant and a reducing agent. Provides healthy immunity, good mood, a surge of strength and energy, is involved in the removal of cholesterol. Its concentration is much less than in plant products;
• PP - regulates cholesterol levels, helps maintain glucose levels during physical exertion, fights free radicals;
• H - participates in the processing of glucose, supports the functioning of the nervous system, helps to absorb proteins, promotes the burning of fats, and also makes the skin silky, elastic, and gives hair volume and shine;
• group B - first of all, it is riboflavin, thiamine, pyridoxine. Fish is especially rich in vitamin B12, which is very important for the vital activity of blood cells.

Attention! In order to ensure good and healthy health, it is necessary to include fish dishes in the diet as a source of replenishment of important nutrients and their beneficial properties.

Nutritional value and calories in fish

The nutrient content and energy value, as well as the beneficial properties of fish, can be different. It depends on the species and habitat. The fat content can vary from 2% to 15% or more. The calorie content also changes. But no matter how oily the fish is, the meat in terms of saturation with fats is several times superior to it in these indicators, as well as in the harm done to human health. Therefore, marine and freshwater inhabitants are considered a dietary product with significant beneficial properties.

The benefits and harms of fish for the body, calorie content vary depending on the technological, culinary processing applied to the product. Salting, drying, smoking significantly affect these indicators. Fried fish has the highest calorie content, which is harmful to the body and neutralizes most of the beneficial properties of the original product. Therefore, it is recommended to boil and consume it without adding additional fats. This also applies to vegetable oils, an excess of which can cause significant harm to the figure.

The nutritional composition of fish is richer and more varied than that of meat. The chemical compounds present in it have beneficial properties and a therapeutic effect. Everyone is well aware of the benefits of fish oil, cod liver, etc.

The benefits of fish for the human body

With frequent use, the healing properties of fish become tangible. It is quickly digested and does not linger inside the digestive tract, unlike meat, poultry. This is due to the difference in the structure of muscle fibers, which do not have a dense, indigestible shell and due to this they begin to be absorbed in the first place. This explains the beneficial dietary properties of the product.

Oily fish living in northern waters contain omega-3 PUFAs, the beneficial properties of which help to avoid the development of cardiovascular pathologies, improve peripheral circulation, and reduce the risk of thrombosis. All this contributes to the prevention of early death from heart disease. At the same time, you should know that there is almost no Omega-3 in red fish grown under artificial conditions, and therefore there are fewer useful properties.

Marine species need to be eaten to improve thyroid function. They contain a high concentration of iodine, the beneficial properties of which have a huge impact on humans. This element is necessary for the production of thyroid hormones. The most tangible amount of iodine is found in tuna, pink salmon, the beneficial properties of which are well known to everyone.

Fish oil will have a beneficial effect on visual function - thanks to the properties of PUFAs and vitamin A. These chemical compounds strengthen vision and prevent the development of night blindness. Both river and marine species contain cholesterol. However, there is very little of it here and, unlike meat, it does not cause any harm. In addition, marine life contributes to the removal of excess cholesterol due to the presence of beneficial properties of PUFAs in them. Unfortunately, river fish does not affect the reduction of the harm of cholesterol in the body.

What is useful fish for children

Fish dishes for children are an ideal product, saturated with useful substances: easily digestible proteins, necessary during the period of intensive growth, vitamin D, calcium, phosphorus. They help to form the musculoskeletal system, make it possible to develop mentally, physically, and be highly active.

What kind of fish can be given to a child

The healthy properties of fish dishes must be present in the child's diet. They provide vital nutrients. But not every variety can be given to children because of the possible harm to an organism that is not fully formed, which does not function as efficiently as in adults.

Children can be fed low-fat or semi-fat marine varieties, the beneficial properties of which are suitable for an early age. The former include hake, pike perch, flounder, cod, river, navaga, and the latter include sea bass and crucian carp, herring, trout, and others. Herring, mackerel, salmon are not suitable for baby food and can be harmful. The health benefits of river fish for children are much less.

Attention! Fish dishes can cause a hypersensitivity reaction, as they are a strong allergen. Therefore, to prevent such harm, it will be useful to give them to the baby, starting with small doses.

fish for weight loss

In the composition of low-calorie diets, it is often advised to introduce fish dishes instead of meat. They contain the necessary useful properties for this: they are easier to digest, have a rich vitamin and mineral composition, which will be useful with strict dietary restrictions. However, the properties of fatty species are not suitable for these purposes due to their high calorie content: they can harm the figure rather than rid it of extra pounds.

But even the most useful in terms of dietary properties, unleavened varieties should not be fried and smoked. Additional cooking does not give the dishes benefits, but extra calories and salt. You should not fill the finished carcasses with a large amount of oil, even if it is vegetable. The benefits of steamed fish, boiled and baked dishes are well known.

Which fish is more useful: river or sea

Each species has its own characteristics of the chemical composition. The benefits of river fish for the human body are high protein content, low calorie content. But it is still better to give preference to marine species, as they are cleaner, contain more rare and essential nutrients, have better taste and useful properties. Due to the presence of fatty acids, vision, heart, and nervous system function well. Fans of fish delicacies have a higher intelligence, working capacity, tumor diseases are much less common, and they live longer.

Attention! Marine species are high in iodine, which is very rare in food. Without its beneficial properties, the course of basic life processes is impossible, which is fraught with irreparable harm to the body.

Is dried and dried fish healthy?

The health benefits of dried fish are the increased concentration of nutrients. There are more useful properties of Omega acids, vitamins, minerals. But dried fish also has a high concentration of salt, which can provoke the development of diseases of the joints, heart, blood vessels, and complicate the work of the kidneys. It is not recommended to buy home-made goods, somewhere in the market, from the hands. The benefits and harms of dried fish depend on the way it is processed. Improper salting or drying does not kill helminth larvae, and they enter the human body.

The greatest benefit of dried fish is manifested if the technological processing of the product took place in the factory. It includes careful selection of raw materials, compliance with all the nuances of production. In the case of a product purchased from hand, you cannot say this: the fish can be caught in a polluted reservoir or cooked with violations during the processing process. Then the benefits of dried fish for humans become doubtful.

Attention! A poor-quality product, with insufficient or incorrect technological processing, can cause infection with helminth larvae, poisoning and other negative consequences.

The benefits and harms of smoked fish

Hot smoked fish does not bring much benefit. The properties of this processing technology to release harmful carcinogens eliminates all the useful qualities of the product. The highest concentration of such compounds is present in hot-smoked fish. At high temperatures, carcinogens accumulate faster on the skin of the fish and penetrate deeper into the skin more intensively.

Thin-skinned varieties are considered the most dangerous: herring, mackerel, herring, capelin, cooked on a fire. Factory-made hot-smoked fish will have less harm and dangerous properties. The most useful in this respect are thick-skinned varieties of cold-smoked fish (carp, trout, bream).

So, the benefits and harms of smoked fish depend on its type and method of processing: hot or cold.

What is the healthiest fish for humans?

It is believed that fresh fish has more beneficial properties than frozen. But it is not always the case. Indeed, some of the substances are destroyed by exposure to low temperatures. But fresh fish also has vulnerabilities. It quickly deteriorates, which negatively affects its quality and makes it capable of harming the consumer.

Therefore, it is often better to purchase frozen fish that has been frozen immediately after being caught. The benefits of such a product may be higher in the end.

There is an interesting misconception among people. For some reason, red fish are endowed with the most useful properties. But as the chemical analysis of the composition of both species shows, this is far from the case. It is enough to compare some characteristics:

Substances
(which fish has more calories)
Necessary for the flow of metabolism, an increase in muscle mass.
Phosphorus,% of the daily requirement Strengthens teeth, bone tissue, helps the kidneys, the nervous system.
Calcium, % Strengthens the bone apparatus, the central nervous system, participates in the work of the adrenal glands, thyroid, pancreas, gonads, pituitary gland.
Vitamin B12, % Improves memory, concentration and attention, gives a boost of energy, balances the activity of the nervous system, prevents anemia.
Omega-3, g Regulates cholesterol levels, improves the condition of blood vessels, protects nerve cells, joints, and prevents cancer.

The greatest benefit of marine fish for the daily diet, as can be seen from the table, lies in white varieties. In addition, they are not only healthier, but also much cheaper than red ones.

Recipes for healthy fish dishes

Salted fish is often saturated with dyes, preservatives, flavorings. Therefore, to guarantee useful properties, it is better to cook it at home. To do this, you need to purchase the following ingredients:

• any red fish;
• coarse sea salt;
• granulated sugar;
• coarsely chopped dill.

You need to take only a fresh carcass. With self-salting, it is better to cook fillets, although under production conditions you can salt whole. You need to do the following:

1. Sprinkle salt on foil.
2. Put the fillet on top.
3. Sprinkle with salt.
4. Add a pinch of sugar.
5. Spread dill over the surface.
6. Wrap the fish completely in foil.
7. Place in refrigerator for at least a day.

Important! Salt should be taken only coarse grinding. Then the fish will not become oversalted.

Fish baked with vegetables

• 1 large carcass of any fish;
• 2 carrots;
• 1 head of onion;
• mayonnaise or mustard with vegetable oil;
• salt - to taste;
• seasoning for fish.

Cooking steps:

1. The carcass is gutted, washed, cut into pieces along with a ridge 2-3 cm thick.
2. Pieces are laid out in a mold.
3. Mix mayonnaise with salt and seasonings or mustard with 2 tablespoons of vegetable oil and grease the fish pieces.
4. Leave to soak for half an hour.
5. Carrots and onions are cut into rings, mixed with cooked pieces.
6. If desired, add broccoli, bell peppers, olives and more to taste.
7. The form is sent to the oven preheated to 170 ° C for 15 minutes, during the baking process it is increased to 200 ° C. A browned crust is a sign of readiness.

Harm of fish and contraindications for use

The desire to buy more fish is not always justified. The fact is that large individuals, as a rule, are older, which means they have more accumulations of salts of heavy metals.

The most toxic are predatory species (tuna, saffron cod, pollock, nelma, hake, pink salmon, beluga, chinook salmon), as the food chain is interrupted on them. Predators can concentrate large amounts of mercury in themselves. And the older the individual, the more toxins in it. Therefore, you should not eat large carcasses of predatory fish, especially for pregnant women: mercury can cause serious disturbances in the development of the fetus.

Do not get carried away and vacuum-packed red fish. It does not guarantee high quality. Especially if the label indicates that the product has been processed in accordance with TU, and not with GOST. Such packaging, in addition to salt, may contain various toxic substances: phosphates, dyes, stabilizers.

How to choose quality fish

Ideally, in the absence of an allergy to the product, fish will be useful in the diet of every person. It is better to buy live or at least fresh fish. In the absence of such an opportunity, it is necessary to choose the right frozen fish. At the same time, it is difficult to determine the degree of its freshness. Unscrupulous merchants often take advantage of this and offer a low quality product. What you need to know:

1. It is undesirable to purchase fish without a head. It is from this part of the body that it begins to deteriorate, and low-quality goods are frozen.
2. Particular attention should be paid to the eyes and gills. By their condition, you can easily determine the quality of the product: whether it was frozen fresh. The eyes should be bright, bulging, not sunken, gill covers and fins tightly pressed, not protruding.
3. The form of a freshly frozen carcass will be without damage. If she has lost her appearance and the correct shape, then she has been thawed more than once.
4. The color of a quality product is uniform, the scales have a sheen or silver. Areas that stand out against the general background - whitish spots, a yellowish tint on the belly - indicate a stale product.
5. The weight of the fish should not be small. If the carcass is unnaturally light, it means that it has been stored in the freezer for a long time and has dried out: its meat will break off easily and have a bland taste.

When choosing fresh fish, you need to pay attention to such features:

• the smell should be, the sea, salt, without foreign inclusions;
• when pressed with a finger, the fish body should spring, and the trace of this should disappear almost immediately;
• gills should be saturated with blood, have a dark color.

Important! You should carefully inspect the purchased product, not completely trusting manufacturers and traders.

More about the rules for choosing fish - in the video:

How and how long can fish be stored

Fresh carcasses can lie in the refrigerator for no more than 2 days. For such storage, they need to be gutted, washed, dried with a towel. Then cut into pieces, place in a marinade or sprinkle with coarse salt. At the end of the two-day period, the fish must be used.

Fish dishes can be stored at room temperature for no more than 2 hours. Before placing in the refrigerator, cover them with a lid, wrap with plastic wrap. It is advisable to use the product within two days, since further boiled fish will lose its benefits and become unsuitable for food.

Conclusion

The benefits and harms of fish largely depend on its type or variety. But in general, we can say that this is a valuable dietary product that a person needs to maintain good health.

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High-quality and nutritious nutrition directly affects the health and well-being of a person. Vegetables, fruits, meat products, cereals and fish products should be eaten regularly. Each of these products affects the human body in its own way, and in addition to saturation, it performs its function even at the cellular level. Fish is a product strongly recommended to eat at least 2 times a week. In this article, we will understand what exactly is useful for eating freshwater fish, that is, the one that lives in lakes and rivers.

What is useful river and lake fish?

Fish meat is rich in easily digestible proteins; it is not only a dietary food, but also an extremely useful product. Protein is necessary for the growth of the body and for the creation of new tissues, in particular muscle. The proteins contained in fish are necessary for athletes, people with increased physical activity, as well as for those who want to get rid of accumulated extra pounds.

By the way, it also makes sense for those who are losing weight to include river fish in their diet, as it activates the processes of burning subcutaneous fat, even if the fish itself is very fatty.

Fish contains a fairly large amount of vitamins such as A, D, tocopherol. The use of freshwater fish in food has a positive effect on the condition of hair, skin, bones, teeth, vision.

Including in freshwater fish there are a number of trace elements, such as calcium, magnesium, iodine, zinc, iron, phosphorus and selenium. For our body, this is an incredible storehouse of useful substances, because thanks to them the heart muscle is strengthened, brain function and memory are optimized, stress conditions are neutralized, sleep improves, immunity is strengthened.

Eating river fish reduces the risk of cardiovascular disease, diabetes, thrombosis, and even cancer.

Low-fat fish soup and steamed fish will quite benefit people suffering from gastritis.

The taste difference of freshwater fish is that sea fish has a specific smell that not everyone likes.

Why should you be careful with river fish?

Also, the quality and useful properties of fish, of course, can be negatively affected by its habitat. Fish is capable of accumulating heavy metals and other dangerous substances in itself, therefore, in order for the fish to be eaten to prolong life and improve health, one should carefully approach the choice of this product when buying.

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Fish contains many nutrients that most people lack.

These include high quality protein, iodine, and various vitamins and minerals.

Fatty types are sometimes considered the healthiest. This is because oily fish such as salmon, trout, sardines, tuna, herring, and mackerel are higher in fat-soluble nutrients.

These include vitamin D, a fat-soluble nutrient that many people lack.

Oily fish also contains omega-3 fatty acids, which are critical for optimal body and brain function and have been strongly linked to a reduced risk of many diseases.

To meet your omega-3 needs, it is recommended that you eat oily fish at least once or twice a week. If you are a vegetarian, opt for omega-3 microalgae supplements.

Conclusion:

Fish is rich in many important nutrients, including high quality protein, iodine, and various vitamins and minerals. Fatty varieties also contain omega-3 fatty acids and vitamin D.

2. May Reduce the Risk of Heart Attacks and Strokes

Heart attacks and strokes are the two most common causes of premature death in the world.

Fish is considered one of the most heart-healthy foods you can eat.

Not surprisingly, many large observational studies show that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from cardiovascular disease.

One study included more than 40,000 US men. Those who regularly ate one or more servings of fish per week had a 15% lower risk of developing cardiovascular disease.

Researchers believe fatty fish are even more beneficial for heart health due to their high levels of omega-3 fatty acids.

Conclusion:

Eating at least one serving of fish per week reduces the risk of heart attacks and strokes.

3. Contain Nutrients Critical to Development

Many observational studies show that people who eat more fish have lower rates of mental decline.

Research also shows that people who eat fish every week have more gray matter - your brain's main functional tissue - in the parts of the brain that regulate emotions and memory.

Conclusion:

Fish consumption has been linked to mental decline in the elderly. People who regularly eat fish also have more gray matter in the brain centers that control memory and emotions.

5. May Help Prevent and Treat Depression

Conclusion:

Oily fish is an excellent source of vitamin D, an important nutrient that over 40% of people may be deficient in.

7. May Reduce the Risk of Autoimmune Diseases

Autoimmune diseases, such as type 1 diabetes, occur when your immune system mistakenly attacks and destroys healthy body tissues.

Several studies have linked omega-3 or fish oil intake to a reduced risk of developing type 1 diabetes in children, as well as a form of autoimmune diabetes in adults.

Omega-3 fatty acids and vitamin D in fish and fish oils can help.

Some experts believe that fish consumption may also reduce the risk of rheumatoid arthritis and multiple sclerosis, but the evidence is currently weak at best.

Conclusion:

Eating fish has been linked to a reduced risk of type 1 diabetes and several other autoimmune diseases.

8. May Help Prevent Asthma in Children

Asthma is a common disease characterized by chronic inflammation of the airways.

Over the past few decades, rates of this disease have increased dramatically.

Studies show that regular fish consumption is associated with a 24% reduction in the risk of asthma in children, but no significant effect was found in adults.

Conclusion:

Some studies show that children who eat more fish have a lower risk of developing asthma.

9. May protect your eyesight in old age

Age-related macular degeneration (MAD) is a major cause of visual impairment and blindness, which most often affects the elderly.

Some evidence suggests that fish and omega-3 fatty acids may protect against this disease.

In one study, regular fish consumption was associated with a 42% reduction in the risk of macular degeneration in women.

Another study found that eating oily fish once a week was associated with a 53% reduction in the risk of neovascular (“wet”) macular degeneration.

Conclusion:

People who eat more fish have a much lower risk of developing macular degeneration, the main cause of visual impairment and blindness.

10. Fish can improve sleep quality

Sleep disorders have become incredibly common throughout the world.

Increased exposure to blue light may play a role, but some researchers believe vitamin D deficiency may also be involved.

In a 6-month study, 95 middle-aged men ate salmon 3 times a week. This resulted in better sleep and improved their functionality during the day.

The researchers speculated that this was due to the vitamin D content.

Conclusion:

Preliminary evidence indicates that eating oily fish like salmon may improve your sleep.

Fish is delicious and easy to cook

The fish tastes good and is easy to cook.

For this reason, it is relatively easy to include in your diet. Eating fish once or twice a week is considered sufficient to reap the health benefits.

Whenever possible, favor wild-caught fish over farm-raised fish. Wild fish tend to be higher in omega-3s and are less likely to be contaminated with harmful bacteria and antibiotics.

You can bake fish, fry, stew and steam. It pairs well with a variety of vegetables and grains.

Conclusion:

You can cook fish in several ways. If you have the opportunity, choose wild-caught varieties rather than farm-raised ones.

Summarize

• Fish is an excellent source of high quality protein. Fatty types also contain omega-3 fatty acids that are good for the heart.
• What's more, eating it can provide a variety of health benefits, including protecting your eyesight and improving mental health in old age.
• What's more, fish is easy to prepare, so you can add it to your diet today.

Fish is considered one of the most valuable food products. It is recommended to eat it weekly, at least twice. It is best to steam or boil. However, recently there has been a lot of information about the dangers of fish. Even deaths have been recorded after its use. So what is more in aquatic life: health benefits or life hazards?

Benefit

There are a lot of useful substances in the composition of fish. There are also vitamins A, E, and minerals. In particular, phosphorus, calcium, iodine, iron. Depending on the type, some elements are more, others are less.

Fish meat contains easily digestible protein, amino acids, Omega. After analyzing the composition, we can say about the benefits of fish:

• Fish meat contains high quality protein. It is well absorbed and saturates the body with essential amino acids.
• With regular use of fish, blood clotting normalizes, the level of bad cholesterol decreases. The product reduces the risk of vascular liming, blockage of capillaries.
• In the course of research, it was found that fish dishes normalize the activity of the thyroid gland, favorably affect the overall hormonal background.
• Fish is famous for its high content of phosphorus, which is necessary for muscles, tissues and bones. Vascular walls remain strong and elastic for a long time.
• Some varieties are very beneficial for the brain. Salmon, salmon activate mental abilities, increase efficiency.
• There are types of fish that prevent myopia, relieve eye fatigue. For example, pollock.
• Regular consumption of meat from marine life helps to strengthen the nervous system, normalize sleep.
• Those who prefer fish are not obese. It normalizes fat metabolism. Many of its types contain a minimum amount of calories.
• Who often has a fish on the table, he can boast of strong nails, chic hair and elastic skin.

Thus, the benefits of fish are multifaceted. Its importance is great for the health of the cardiovascular system, and for bone strength, visual acuity, and for immunity, and for the brain, and for beauty. The product contains Omega-3 and Omega-6 acids, which are necessary for the full functioning of the body. The beneficial effects of fish meat are felt by almost all systems of our body.

Harm

Unfortunately, not everything is so rosy. Only those fish that have grown in natural reservoirs that are not polluted by industrial waste are useful. Moreover, its growth was not stimulated by the omnipresent hands of man.

Fish can be harmful and even life-threatening because they absorb all the poisons in the water!

• In the meat of the same tuna or salmon salts of heavy metals were often found. In particular, lead, cadmium, arsenic and even strontium. These substances are hazardous to human health.
• The older the fish, the more poisonous elements it contains. And on the packaging in the store, the age of the seafood is not written.
• Rare fish farms can boast of the quality of their products. Biochemical additives are used to build mass. Often, sick individuals are also sold.

What can result in eating sick fish?

• Heavy metal salts harm the kidneys, adrenal glands and ovaries.
• Heavily infected individuals can provoke oncology and infertility in men.
• Old fish often spoil the composition of the blood, disrupt metabolism and hormonal levels.
• Irritation of the stomach, dysbacteriosis and diarrhea are the “lightest” consequences of a spoiled fish dish.

Worst of all, it is almost impossible to recognize a sick fish in a frozen product. But you can try.

• Always look at expiration dates.
• Pay attention to the abdomen: it should be light. Yellow indicates "antiquity".
• It is better to buy a cleaned fish. Most of the harmful substances accumulate in the intestines. And in the process of storage, poisons pass into meat.

calories

Different types of fish have different calorie content. Consider the most popular.

Type of fish	Kcal per hundred grams of the product
Beluga	131
Pink salmon	147
Flounder	88
carp	87
Carp	96
Pike	82
Hake	86
Smelt	91
ice fish	75
Bream	105
Lamprey	166
Pollock	72
Blue whiting	82
capelin	157
Navaga	73
Notothenia	156
Tuna	97
Cod	75
sea ​​bass	103
river perch	82
Lobster	98
Sturgeon	164
Zander	84
Sterlet	88
Horse mackerel	114
Mackerel	191
saury	205
Herring	248
Halibut	103
Salmon	219
Saber	110

Contraindications

It is contraindicated for all people to eat sick and old fish. It is advisable to give up fish dishes during pregnancy. Poisoned individuals can cause physical and mental impairment in the unborn child. To treat yourself to a safe fish, send your husband fishing in ecologically clean areas.

Children cannot be completely deprived of fish. It is necessary for strengthening immunity, bone strength and mental development. The first fish feeding - from 8-9 months. Suitable low-fat varieties with delicate white pulp. Best of all, young ones who have not had time to grow to an impressive size. Naturally, only fresh. You can opt for ice fish, young cod, notothenia, hake, sea bass, blue whiting.

It is necessary to introduce fish into the diet of children a little bit: an allergy may appear.

The nutritional value

Fish variety	Squirrels	Fats	Carbohydrates
Beluga	18	4	0,1
Pink salmon	21	7	0
Flounder	17,5	2	0
carp	17,7	2	0
Carp	16	4	0
Pike	19	0,7	0
Hake	17	2,2	0
Smelt	15,4	4,5	0
ice fish	15,6	1,4	0
Bream	17,1	4,1	0
Lamprey	14,8	12	0
Pollock	16	0,7	0
Blue whiting	16,4	0,9	0
capelin	14,5	11,5	0
Navaga	16,3	1	0
Notothenia	15,8	11,7	0
Tuna	22,8	0,7	0
Cod	16	0,6	0
sea ​​bass	17,5	5,2	0
river perch	19,4	0,9	0
Lobster	14,9	1,9	0
Sturgeon	16,5	11	0
Zander	19	0,8	0
Sterlet	17,1	6	0
Horse mackerel	18,5	5	0
Mackerel	18	9	0
saury	18,7	20,9	0
Herring	16,7	18,6	0
Halibut	19	3	0
Salmon	20,9	15,2	0
Saber	20,5	2,9	0

Vitamins and minerals

Consider the vitamin and mineral composition of fish on the example of low-calorie saffron cod.

Element name	Quantity in 100 g	% of daily requirement
vitamins
A (RE)	0.015 mg	1,7
Carotenoids
PP (niacin)	1.5 mg	24
B1 (thiamine)	0.23 mg	15,3
B2 (riboflavin)	0.09 mg	5
B6 (pyridoxine)	0.1 mg	5
B9 (folic acid)	15 mcg	3,8
E (TE)	0.6 mg	4
C (ascorbic acid)	1 mg	1,1
Minerals
Calcium	40 mg	4
Magnesium	40 mg	10
Sodium	70 mg	5,4
Phosphorus	240 mg	30
Sulfur	190 mg	19
Potassium	335 mg	13,4
Chlorine	165 mg	7,2
Iodine	150 mcg	100
Iron	0.7 mg	3,9
Zinc	0.9 mg	7,5
Copper	130 mcg	13
Cobalt	20 mcg	200
Fluorine	700 mcg	17,5
Manganese	0.1 mg	5
Molybdenum	4 mcg	5,7
Chromium	55 mcg	110

Fresh fish, with such a rich composition, cannot harm. Cook right and provide your family with a portion of health.

Fish considered one of the most valuable foodstuffs. It is recommended to eat it weekly, at least twice. It is best to steam or boil. However, recently there has been a lot of information about the dangers of fish. Even deaths have been recorded after its use. So what is more in aquatic life: health benefits or life hazards?

Useful properties of fish

Speaking about the benefits of fish, it is worth focusing on which fish is more useful: river or sea. In river fish or fish from freshwater reservoirs, the content of protein and fat is lower, it lacks iodine and bromine, which are always found in sea and ocean fish.

The benefits of fish caught from the depths of the sea are undoubtedly greater than the benefits of fish caught from the nearest river. Sea fish, in addition to being rich in iodine and bromine, saturates our body with phosphorus, potassium, magnesium, sodium, sulfur, fluorine, copper, iron, zinc, manganese, cobalt, molybdenum.

The vitamin range contained in the fillet of sea fish is significant, these are B vitamins (B1, B2, B6, B12), vitamin PP, H, vitamin C in small amounts, as well as fat-soluble vitamins A and D.

There are a lot of useful substances in the composition of fish. There are also vitamins A, E, and minerals. In particular, phosphorus, calcium, iodine, iron. Depending on the type, some elements are more, others are less.

Fish meat contains easily digestible protein, amino acids, Omega. After analyzing the composition, we can say about the benefits of fish:

• Fish meat contains high quality protein. It is well absorbed and saturates the body with essential amino acids.
• With regular use of fish, blood clotting normalizes, the level of bad cholesterol decreases. The product reduces the risk of vascular liming, blockage of capillaries.
• In the course of research, it was found that fish dishes normalize the activity of the thyroid gland, favorably affect the overall hormonal background.
• Fish is famous for its high content of phosphorus, which is necessary for muscles, tissues and bones. Vascular walls remain strong and elastic for a long time.
• Some varieties are very beneficial for the brain. Salmon, salmon activate mental abilities, increase efficiency.
• There are types of fish that prevent myopia, relieve eye fatigue. For example, pollock.
• Regular consumption of meat from marine life helps to strengthen the nervous system, normalize sleep.
• Those who prefer fish are not obese. It normalizes fat metabolism. Many of its types contain a minimum amount of calories.
• Who often has a fish on the table, he can boast of strong nails, chic hair and elastic skin.

Thus, the benefits of fish are multifaceted. Its importance is great for the health of the cardiovascular system, and for bone strength, visual acuity, and for immunity, and for the brain, and for beauty. The product contains Omega-3 and Omega-6 acids, which are necessary for the full functioning of the body. The beneficial effects of fish meat are felt by almost all systems of our body.

Why is it good to eat fish?

Fish (not only fillet, but also liver) saturates the body with the most valuable fatty acids linoleic and archidonic (the famous omega 3 and omega 6), they are part of the brain cells and are the building material for cell membranes.

Omega 6 also reduces the level of bad cholesterol in the blood, minimizes the risk of developing atherosclerosis, which has a beneficial effect on the functioning of the circulatory and cardiovascular systems.

For the endocrine system, in particular for the successful functioning of the thyroid gland, iodine, which is rich in sea fish, is extremely useful. For information, 200 g of mackerel contains the daily norm of iodine, in the form that is completely absorbed by the body.

Possessing such a "bouquet" of useful properties, fish remains a low-calorie product and is part of the bulk of diet menus. If you want to lose weight and at the same time get a lot of useful substances, choose low-fat varieties of fish, which include cod, pollock, pollock, blue whiting, pike, grenadier, hake.

If extra pounds do not scare you, and you like fish of more fatty varieties, your menu will be pleasantly diversified by dishes from mackerel, eel, halibut, sturgeon. These types of fish contain up to 8% fat. There is a third category - with an average fat content, it includes pike perch, horse mackerel, pink salmon, tuna, carp, catfish, trout

Unfortunately, not everything is so rosy. Only those fish that have grown in natural reservoirs that are not polluted by industrial waste are useful. Moreover, its growth was not stimulated by the omnipresent hands of man.

Fish can be harmful and even life-threatening because they absorb all the poisons in the water!

• In the meat of the same tuna or salmon salts of heavy metals were often found. In particular, lead, cadmium, arsenic and even strontium. These substances are hazardous to human health.
• The older the fish, the more poisonous elements it contains. And on the packaging in the store, the age of the seafood is not written.
• Rare fish farms can boast of the quality of their products. Biochemical additives are used to build mass. Often, sick individuals are also sold.

What can result in eating sick fish?

• Heavy metal salts harm the kidneys, adrenal glands and ovaries.
• Heavily infected individuals can provoke oncology and infertility in men.
• Old fish often spoil the composition of the blood, disrupt metabolism and hormonal levels.
• Irritation of the stomach, dysbacteriosis and diarrhea are the “lightest” consequences of a spoiled fish dish.

Worst of all, it is almost impossible to recognize a sick fish in a frozen product. But you can try.

• Always look at expiration dates.
• Pay attention to the abdomen: it should be light. Yellow indicates "antiquity".
• It is better to buy a cleaned fish. Most of the harmful substances accumulate in the intestines. And in the process of storage, poisons pass into meat.

Contraindications

It is contraindicated for all people to eat sick and old fish. It is advisable to give up fish dishes during pregnancy. Poisoned individuals can cause physical and mental impairment in the unborn child. To treat yourself to a safe fish, send your husband fishing in ecologically clean areas.

Children cannot be completely deprived of fish. It is necessary for strengthening immunity, bone strength and mental development. The first fish feeding - from 8-9 months. Suitable low-fat varieties with delicate white pulp.

Best of all, young ones who have not had time to grow to an impressive size. Naturally, only fresh. You can opt for ice fish, young cod, notothenia, hake, sea bass, blue whiting.

It is necessary to introduce fish into the diet of children a little bit: an allergy may appear.

The healthiest fish for humans

What is the healthiest fish for humans? This question is difficult to answer unequivocally, since many fish have all the necessary saturated and unsaturated fatty acids, trace elements, minerals and vitamins.

The difference lies in the fact that some representatives contain less nutrients in themselves, while others contain more. From more than 20 thousand species of inhabitants of the water expanses, we have selected the most useful types of fish for human health.

Pike discovers the ten most useful types of fish for humans. This is the only non-marine representative that was able to get into our rating. According to the content of vitamins, microelements, minerals and fatty acids, pike is in no way inferior to marine life.

Carbohydrates are completely absent in fish and easily digestible proteins are contained. Eating pike several times a week contributes to longevity, increased intelligence and the prevention of cardiovascular disease.

9 Tuna

Tuna is one of the most useful types of fish for humans. The marine product has a whole range of useful and nutritious substances: retinol acetate (A), thiamine (B), riboflavin (B2), niacin (B3), choline (B4), B12, E, folic acid, copper, iron, potassium - that's just a small list of all the nutrients in tuna.

Useful microelements and substances of this fish take part in the metabolic processes of the body, have an anti-inflammatory effect, and with regular use increase endurance, physical and mental abilities. Regular intake of tuna, like any other fish, contributes to longevity.

8 Herring

Herring- not only one of the cheapest types of fish, but also very useful. Atlantic Ocean Dweller is rich in DHA and EPA acids, which boost the immune system, detoxify and improve eyesight. In addition, herring contains substances that have anti-inflammatory and regenerating effects.

The product is useful for hypertensive patients, as it is able to normalize blood pressure, but it should be consumed only in lightly salted form. In addition, herring is recommended for diabetics and people with high cholesterol. Fish is considered an indispensable source of easily digestible protein.

7 Sardine

Sardine also awarded the status of the most useful fish for human health. It is a source of trace elements, minerals and contains all the necessary vitamins: PP, B2, B12, D and others. Cod has anti-inflammatory properties and is helpful in treating arthritis and other joint related conditions.

Regular intake of this type of food allows you to lower cholesterol and maintain it in normal range. Sardine reduces the risk of malignant tumors, strengthens the nervous system, memory, improves metabolism. In addition, fish is considered a natural antidepressant.

Rainbow trout very useful for humans, due to the high content of easily digestible protein and low calorie content. The animal product is replete with both fat-soluble and water-soluble vitamins.

Among the trace elements present in fish, potassium, magnesium, iron, selenium, zinc, and phosphorus should be distinguished. Eating trout at least once a week reduces the risk of high cholesterol and the formation of cholesterol plaques on the vessels, and helps strengthen the nervous system and memory.

5 Halibut

The list of the most useful fish for humans includes paltu With. The species of the flounder family is not only a source of fatty amino acids, but also a storehouse of trace elements and minerals. Potassium, phosphorus, sodium, selenium, magnesium, iron - this is just a small list of what the product is rich in.

Fans of this fish who eat it regularly are less likely to have vision problems, are less susceptible to cardiovascular diseases, and do not have problems with the gastrointestinal tract. The use of halibut cod is especially beneficial for health, which is several times superior to cod liver in terms of nutritional and beneficial properties.

4 Cod

Cod ranks fourth in the list of the most useful fish. The inhabitant of sea waters can also boast of useful substances and trace elements, as it is almost a whole vitamin complex.

There is a lot of iodine in cod, which is vital for the normal functioning of the whole organism: it increases physical endurance and mental abilities. Vitamin PP normalizes the activity of the gastrointestinal tract, making the body work like a clock, and also helps to strengthen the nervous system. Sulfur, which is part of cod, has an antibacterial effect and improves the condition of hair, skin and nails. This species is very rich in omega acids.

The status of the most useful fish for a person deserves and notothenia. The nutritional properties of notothenia are in no way inferior to meat, in addition, fish protein is absorbed better by the body than meat. Like all fish, it contains essential amino acids, which are contained in it in the required amount. In notothenia, all the necessary vitamins and minerals are present in abundance.

Chromium allows you to better withstand stressful situations and fatigue. People who use notothenia up to 2-3 times a week are less prone to depression and chronic fatigue. Also, this fish is recommended for people with low hemoglobin: it contains cobalt, which stimulates the production of blood cells.

2 Mackerel

Mackerel or mackerel is one of the healthiest fish for human health. In 100 gr. the marine product contains half the daily norm of the protein necessary for the body, which, moreover, is also easily digested. Regular consumption of mackerel helps to normalize blood cholesterol levels.

Vitamin A, which is part of the fish, is responsible for tissue regeneration, phosphorus makes the skeletal system stronger. In addition, mackerel contains sulfur, which allows the body to fight harmful bacteria. Sodium maintains the water-salt balance in the cells of the body. Nicotinic acid is responsible for strengthening the nervous system.

1 Salmon

The protein contained in the marine product is easily absorbed by the body. Salmon more than other species are enriched with saturated and unsaturated fats, omega-3 and omega-6 fatty acids. In addition, they contain such important substances for the health of each person as vitamins B and D.

Vitamin D is responsible for the absorption of calcium in the body, and group B is responsible for the health of the skin, hair, proper functioning of the gastrointestinal tract, and also strengthens the nervous system. Salmon must be present in the diet of the elderly and athletes. It slows down the aging process in the body, accelerates regeneration processes and is an excellent preventive product against cardiovascular diseases.