Cooking

The most useful varieties of fish for health: Top-9

You should not save on the quality of fish. If you want to pamper yourself and your loved ones with delicious and nutritious dishes, choose only the healthiest types of fish.

Many people know about the exceptional health benefits of fish. But when it comes to choosing fish, a problem arises. We will tell you about some of the most useful species, but we will make a reservation right away that we are talking about fish that grew only in natural conditions.

What is the healthiest fish

1. Atlantic salmon

Salmon meat is considered an excellent dietary product. 100 grams of wild red fish contains half the daily value of vitamin B12, niacin, selenium, vitamin B6 and magnesium. Omega-3 fatty acids, which are abundant in salmon, can affect a person’s biological age.

The most useful varieties of fish for health: Top-9

Potassium and phosphorus are leading among macronutrients. These substances are known to be essential for the functioning of the cardiovascular system, the development of muscle tissue and the normal functioning of the brain.

2. Bluefish

100 grams of bluefish contains about 109 kcal. It contains about 5 percent fat and about 20 percent protein. Due to the high content of such important elements as phosphorus, potassium, calcium, sodium and iron, fish is considered very useful.

The most useful varieties of fish for health: Top-9

Meat is especially rich in vitamin B12, which is essential for full cell growth and the formation of blood cells, and vitamin D, to strengthen bones and improve skin condition.

3. Atlantic herring

Herring is considered one of the fattest fish, and there is so much protein in it that 250 grams of herring covers a person’s daily need. Omega-3 fatty acids, which are part of fish oil, are of great benefit to the cardiovascular system and the entire human body.

READ  Purgation

The most useful varieties of fish for health: Top-9

It contains vitamins A, D, PP, group B, calcium, phosphorus, sodium, potassium, magnesium, fluorine, zinc, iodine. It has been proven that healthy herring fat significantly reduces the size of adipocytes (fat cells), which reduces the chance of contracting dangerous ailments, including type 2 diabetes.

4. Arctic char

Fish meat is not as fat as that of other salmonids, but it does not dry out during heat treatment. Fish oil contains polyunsaturated fatty acids, and they contain rare Omega-3.

The most useful varieties of fish for health: Top-9

The char boasts the presence of other vitamins and minerals. These are vitamins A, group B, PP, K, E, minerals – iron, selenium, potassium, calcium, phosphorus, magnesium. Due to the unique composition of this salmon species, eating it will significantly reduce the risks of many serious diseases.

5. Anchovy

Due to its high protein content, this small fish is comparable to meat in nutritional value, while its calorie content is very low. Anchovy fillet is rich in vitamins and minerals necessary for the full functioning of the body. These are combinations of iron, phosphorus, magnesium, calcium, sodium, potassium and zinc. Vitamins – groups B, A, E, K, thiamine, riboflavin, niacin, folic and ascorbic acid.

The most useful varieties of fish for health: Top-9

Anchovy has a number of beneficial properties due to the presence of polyunsaturated fatty acids, lowers cholesterol and prevents heart disease.

6. Mackerel

The chemical composition of mackerel is very diverse. It contains trace elements, minerals, vitamins and fatty acids.

The most useful varieties of fish for health: Top-9

The high content of nutrients makes mackerel a versatile product for any diet, as it contains everything the body needs to function properly.

READ  A drink that improves blood composition

7. Rainbow trout

Trout contains a large amount of beneficial fatty acids, macro- and microelements, which are very valuable for the human body. The average calorie content of rainbow trout is at 119 Kcal, which is per 100 grams of fish.

The most useful varieties of fish for health: Top-9

Trout contains vitamins of groups A, B, C and PP, as well as potassium, zinc, selenium, magnesium, sodium, phosphorus and iron. By eating this type of fish at least once a week, it is possible to lower cholesterol levels, strengthen blood vessels and nerve tissues, and avoid memory problems in old age.

8. Sardine

This small fish is well absorbed by the body and is an excellent source of protein. Sardine contains a whole complex of vitamins (A, B12, B6, D) and fish oil, which lowers cholesterol.

The most useful varieties of fish for health: Top-9

Sardine contains omega-3 fatty acids, which are designed to prevent cardiovascular diseases and reduce the likelihood of blood clots.

9. Tuna

Fish contains more than 25% protein, which makes it one of the healthiest of its kind if you choose the right fish. Tuna contains a lot of omega-3 and omega-6 fatty acids, which are especially beneficial for the cardiovascular system, as they help to cope with cholesterol, reducing the risk of heart attack and the likelihood of blood clots.

The most useful varieties of fish for health: Top-9

The importance of selenium in tuna should be emphasized, since this trace element is able to cleanse the liver of toxins. Tuna is able to provide the body with the daily requirement for vitamin B12 and about 30% of the daily requirement for vitamin B6. Tuna is also rich in various minerals.

READ  TOP 10 most useful foods for the heart and blood vessels

Subscribe to our INSTAGRAM account!

Along with the beneficial fish species, there are many species that can be harmful to the body. Mercury pollution is a serious problem for many species of game fish, even those that are popular in restaurants around the world. it sea ​​bass, farm eel, tilapia, catfish, tile and pangasius

You should not save on the quality of fish. If you want to pamper yourself and your loved ones with delicious and nutritious dishes, choose only the healthiest types of fish. When choosing a fish, be guided by the first principle – the smaller the fish, the more likely it is environmentally friendly.published econet.ru

Ask a question on the topic of the article here

PS And remember, just by changing your consumption – together we are changing the world! © econet


Похожие записи

Celery lime juice can help improve digestion

Cordelia King

Refined almond lassi

Cordelia King

Stool smoothie to strengthen immunity

Cordelia King

Leave a Comment