The most useful fish for the human body - doctor's opinion

Fish is an important part of a healthy diet. The American Heart Association recommends including it in your diet at least twice a week.

What fish is considered the healthiest, we find out together with an expert.

general practitioner

“Fish is one of the most useful products in the diet. It is the same source of protein as meat, but much easier and faster digested.”

It contains a colossal amount of vitamins and trace elements: A, E, D, B vitamins, zinc, phosphorus, calcium, magnesium. It is also good because it contains no more than 20% of fat, and fish oil is rich in healthy omega-3 fatty acids.

Useful properties of fish

1. Improved brain health

Omega-3 fatty acids are responsible for this. Low levels of them in the blood are associated with accelerated brain aging and can lead to memory loss and cognitive impairment. According to experts, their deficiency is linked to brain shrinkage during aging.

2. Reducing the risk of cardiovascular disease

According to a review published in the American Journal of Cardiology, fish consumption can reduce the chances of coronary heart disease. The omega-3 fatty acids in the product reduce inflammation, lower triglyceride levels and help normalize blood pressure.

3. Reducing the risk of depression

Fish is good for mental health as well. According to a research article published in the Journal of Psychiatry and Neuroscience, fish oil helps improve symptoms of depression when taken with a selective serotonin reuptake inhibitor (SSRI), a type of antidepressant. This is because omega-3 fatty acids themselves promote efficient brain function.

4- An excellent source of vitamin D

According to the National Institute of Health, fish is rich in vitamin D and is considered one of the best dietary sources of this important nutrient. The sunshine nutrient is important for calcium absorption, bone health and growth. It also reduces inflammation, is essential for muscle and immune function, and glucose metabolism.

5. Improved sleep quality

This is evidenced by a study published in the Journal of Clinical Sleep Medicine. According to scientists, this is due to the high concentration of vitamin D in the product.

6. Help in fighting acne

Fish helps improve skin health. A study posted in the journal BioMed Central found that fish oil is beneficial for clearing skin in people with moderate to severe acne.

7. Lowering cholesterol levels

A Baylor University Medical Center contribution notes that omega-3 fatty acids help lower LDL (low-density lipoprotein) levels, also known as “bad” cholesterol.

8. Reducing the risk of autoimmune diseases

As shown in a scientific article published in the journal Nutrition and Diabetes, eating oily fish helps prevent autoimmune diseases such as type I diabetes. The product’s high vitamin D content helps boost immunity and improves glucose metabolism.

9. Reducing the risk of cancer

According to a study in the American Journal of Clinical Nutrition, fish may even reduce the risk of developing some cancers. Researchers found that people whose diet includes a large amount of this product are less likely to have cancer of the mouth, pharynx, colon and pancreas.

10. Improved liver health

Omega-3 fatty acids have an effect on the organ. A Columbia University study found that they help break down triglycerides and fatty acids, reducing the risk of fatty liver disease.

Benefits of different types of fish

Fish is generally divided into marine and freshwater fish. Marine fish contains iodine and bromine, and has more omega-3 fatty acids. And it is cleaner – there are always fewer parasites in sea fish. Below are the most useful, in the expert’s opinion, species.

Salmon

This is one of the most popular types of fish. It contains a large number of important nutrients for health, including omega-3 fatty acids.

In addition to fat, salmon is an excellent source of protein. A study published in the Journal of Obesity and Metabolic Syndrome in 2020 notes that diets high in protein (of which salmon can be a part) can promote weight loss as well as prevent obesity.

An 85g serving of salmon contains 2.6 mcg of vitamin B12, which is more than 100% of the daily requirement for this vitamin. This nutrient is essential for nerve function, red blood cell formation and DNA creation.

This fish also contains other beneficial minerals. These are iodine, which supports thyroid function, potassium, which is essential for regulating blood pressure, and selenium, which can prevent free radical damage to cells.

Wild-caught salmon is also a source of astaxanthin, a red pigment that gives fish its gorgeous color. According to a Nutrients review, astaxanthin has antioxidant and anti-inflammatory properties, and eating foods containing this compound may also benefit skin health by providing some protection from harmful UV rays and free radicals.

Tuna

Another fairly common fish species in the world. Tuna is an excellent source of vitamin B12, an essential vitamin needed for DNA formation. The nutrient also helps form new red blood cells and prevents anemia.

The high level of omega-3 fatty acids in fish helps reduce LDL cholesterol levels and, consequently, the risk of cardiovascular disease. The omega-3 in tuna also has positive effects on eye health, slowing the growth of tumor cells and reducing inflammation in the body.

Tuna is a lean meat. It is relatively high in protein but low in calories, which means that it helps to keep you feeling full for longer. This is a very useful property for people trying to lose weight.

Tuna is also an excellent source of other vitamins and minerals such as iron, vitamin B6, potassium, selenium and iodine.

Sardines

This type of fish is rich in important nutrients for health and is low in calories. Consuming just one or two servings of sardines each week provides enough omega-3 fatty acids, which are essential for reducing the risk of cardiovascular disease.

Regular consumption of this fish reduces inflammation levels in the body, improves brain and bone health, and improves nervous system health. All these benefits are given by the nutritional composition of tuna: calcium, iron, phosphorus, vitamins D and B12.

It should be remembered that sardines may contain dangerous substances, including mercury, dioxins, polychlorinated biphenyls or pesticide residues.

Herring

This is an excellent source of lean, high-quality protein – almost 20 g in an 85 g serving. Herring also contains omega-3 fatty acids, vitamins D, B12, A, selenium, iron, potassium and phosphorus. Due to this nutritional composition, this fish improves brain health, supports heart function, and reduces inflammation.

According to the National Resources Defense Council, herring is among the fish with the lowest levels of mercury. Mercury is a harmful neurotoxin that is especially dangerous for pregnant women.

Care should be taken with pickled herring as it is rich in tyramine, a compound that affects blood pressure.

Mackerel

Mackerel is also a good choice in terms of nutritional content. It is a natural source of vitamin D, which plays a key role in maintaining healthy bones and teeth, strengthening the immune system and regulating insulin levels.

Mackerel has vitamin B12, which is important for nervous system function, red blood cell production and DNA synthesis; vitamin B6, involved in protein and glucose metabolism, neurotransmitter production and immune function. And other B vitamins such as niacin (B3), riboflavin (B2) and pantothenic acid (B5), which play a role in energy production, brain function and skin health.

Mackerel is also rich in minerals. Selenium is a powerful antioxidant that helps protect cells from damage. It is also vital for reproductive health, DNA production, thyroid function and strengthening the immune system.

Iron in the product is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body’s tissues. Potassium is needed to keep the heart and muscles working properly, as well as for healthy digestion and balancing body fluids.

In addition, mackerel has other minerals that are good for the body, including calcium, magnesium, phosphorus and zinc.

Choosing the healthiest fish

The healthiest fish is salmon, says a general practitioner.

It is rich in protein, high in omega-3 fatty acids and low in fat, and is one of the cleanest fish species. It’s also high in vitamin D and calcium.

By including salmon in your diet, you can boost your immune system, improve your overall health and prevent many diseases.

Limitations

There are no characteristic contraindications when eating salmon. However, it should be remembered that sea fish should not be consumed by people with allergies or individual intolerance to seafood. It is also dangerous to eat salmon in raw form, because it may contain helminths that settle in the small intestine.

The benefits of salmon are also lost when consumed in smoked form. Like all smoked products, such a product contains a certain amount of carcinogens.

How to cook to preserve the useful properties

Fish is best boiled or steamed. The benefits will be less if it is stewed or baked. When frying, the effect is also reduced.

And what about sushi, which includes raw fish? In this case, the manufacturer must follow certain rules: before serving the fish should be in the freezer for 24 hours at a temperature of -18°C. Or it must be cooked at a temperature of at least 63°C. This ensures that all parasites and bacteria dangerous to humans in the fish will be destroyed.

What fish should be eaten with caution

Less useful fish – river fish. Among her there are the most dangerous species, which contain the parasite Opisthorchis felineus, or cat’s biceps, which causes opisthorchiasis in humans. It is almost impossible to cure the disease. Such fish include: bream, yaz, gudgeon, redfish.

Among oceanic fish, there is also harmful. Certain species accumulate mercury, so they can be eaten no more than twice a week. These are tuna, marlin, king mackerel.

And if we talk about the most harmful and dangerous fish for consumption, it is fugu fish. Delicacy from Japan contains the toxin tetrodotoxin, which can lead to paralysis of respiratory muscles and even death. Fugu can only be prepared by an experienced chef who has undergone special training and has a license to prepare this type of product.