Why is fish valuable for human nutrition? Sea and river fish, benefits and harm. What kind of fish is most often bred on farms?

Sep-12-2016

What kind of fish are there, the benefits and harms of fish for the human body, and does it have any medicinal properties? These questions often arise among those who care about their health and show interest in traditional methods of treatment, in particular in treatment with food. And this interest is understandable. Maybe in this article, to some extent, you can get an answer to these questions.

What is healthier to eat - meat or fish? Are all fish healthy and in what cases can eating fish harm us? Which fish is better - river or sea? Which types of cooking fish are preferable and which should be avoided? This will be discussed further.

Fish has been one of the most important foods in the human diet since the very beginning of the human race. Many types of river and sea fish today overflow the windows of our stores. It is sold fresh and frozen, salted, smoked, dried, various canned goods and even sausage are made from it. What are the health benefits of eating fish?

One of the best sources of animal protein for the human body is fish. Eating fish is much more preferable to us than meat.

Its protein contains all the amino acids we need, and, unlike meat, fish contains a large amount of such an important amino acid as methionine.

Fish protein is low in connective tissue and fat (only about 30% in the fattest types), so it is digested faster and easier. Fish is digested in the stomach in 1.5–2 hours, and, for example, beef in 5 hours. The percentage of digestibility of fish by our body is 94–98%, while meat is digestible only by 85–89%.

The calorie content of fish is also less than that of meat. In 100 g of beef you can find more than 160 kcal, and in river fish there are no more than 90 of them.

In addition, fish is a very valuable food product also because it contains a fairly large amount of polyunsaturated fatty acids omega-6 and omega-3 and beta-carotene. These substances participate in intercellular processes and are simply irreplaceable for the body.

Scientists have long noticed that in those countries where fish is the main and daily product dining table, people suffer from cardiovascular diseases much less often, they have almost no cardiac arrhythmia, shortness of breath, they are more active and less tired than “meat eaters”.

It has been proven that if you eat sea fish at least once every 7 days, the risk of a heart attack is reduced by more than 2 times, and a stroke by 22%! Eating sea fish every day further reduces the likelihood of these diseases!

In addition, regular consumption of fish prevents the occurrence of cancer.

However, this effect is inherent only in fatty sea fish: mackerel, tuna, herring, salmon, sardines and even sprat, and river fish almost does not have it.

Any fish contains many trace elements - magnesium, zinc, potassium, calcium, and especially phosphorus. Sea fish contains a lot of bromine, fluorine and iodine. Fish also contains iron, copper, manganese, sulfur, sodium, selenium and even gold. All types of fish are rich in vitamins B, D, E, and fish liver has a high content of vitamin A.

IN folk medicine Fish has long been used as a medicinal product. Fish glue helped with hemorrhages, fish oil healed wounds, the liver of oily fish relieved eyesores, and tench meat was used to treat gout and fever.

Nowadays, such drugs as compolon, pancreatin, insulin and many, many others are produced from fish.

The benefits of sea fish

Sea fish is useful:

• to reduce excess weight (it is quite low in calories);
• for various diseases of the gastrointestinal tract (easily absorbed by the stomach);
• for diseases of the thyroid gland (contains a lot of iodine);
• has an antitumor effect (due to the high content of vitamins B and E and unsaturated acids);
• has an anti-inflammatory effect (again, iodine!);
• has a beneficial effect on the cardiovascular system, thereby reducing the risk of strokes and heart attacks (potassium, vitamins B, B1, D, unsaturated acids);
• improves vision (fish contains a lot of vitamins A and B2);
• reduces cholesterol levels in the blood (due to the high content of unsaturated acids omega-6, omega-9, vitamins B3 and B12);
• helps normalize higher nervous activity (contains iodine, calcium, iron, magnesium, B vitamins, omega-3);
• increases life expectancy.

The benefits of river fish

River fish is less healthy than sea fish, but still preferable to any meat. Among river fish, pike perch, pike, bream and burbot are considered the most delicious and healthy.

Amount of protein and fat different types river fish varies. Perch, pike perch and pike have only 1% fat, while in bream, carp and catfish its content is 2.5%.

An interesting fact: in terms of the amount of protein it contains, pike perch is ahead of chicken, and carp is superior to beef!

The most beneficial for health is fresh fish, so if possible, try to eat it. Frozen fish is no longer so healthy, and smoked fish can actually be harmful.

During the spawning period, the fish is most useful and nutritious, and during the spawning period it is the most depleted.

River fish also contains a lot of highly beneficial vitamins and minerals. Thus, its meat is an excellent source of provitamin A, tocopherol and vitamin D. Thus, its systematic inclusion in the diet has a positive effect on the condition of the skin and hair, making them healthy. With this diet, the skin becomes smooth, acquires a pleasant natural color and a healthy glow. Vitamin D is necessary to maintain the normal condition of the skeletal system and teeth; it is thanks to its sufficient intake in the body that normal absorption of calcium occurs. This substance helps to achieve rapid recovery from fractures, as well as prevent their occurrence and the development of osteoporosis.

In addition, river fish meat perfectly supports normal vision.

In addition to vitamins, this food product is an excellent source of a number of mineral elements. It contains a significant amount of calcium, iodine, iron, as well as magnesium, phosphorus, zinc and selenium. All of these elements are extremely important for our body. Thus, magnesium in river fish has a positive effect on the activity of the nervous system, eliminating the aggressive effects of stress. Accordingly, eating fish effectively normalizes night sleep and relieves irritability. Zinc, by the way, will be very useful for males, as it plays an important role in normalizing the activity of the reproductive system.

The daily intake of fish is 150–200 g for an adult.

Fish for pancreatitis

Despite all the beneficial qualities, it is necessary to exclude fish oil from the diet of patients with pancreatitis.

It is worth considering that with pancreatitis, even the healthy fat that fish contains has a negative effect on pancreatic cells, creating an increased load for them. The reason for this is the fact that lipase (an enzyme synthesized in the pancreas) is necessary to break down fat. In the acute phase of the disease, the enzymatic activity of the gland is purposefully suppressed, and during remission this enzyme is produced in insufficient quantities.

If the pancreas is inflamed, only certain varieties of sea and river fish can be included in the diet. The main condition for its choice for pancreatitis is the fat content; it is allowed to consume those varieties whose fat content does not exceed 8%.

Low-fat, in turn, can be divided into skinny and moderate-fat. The introduction of fatty fish dishes into the diet of a patient with pancreatitis is unacceptable in the acute stage and extremely undesirable during the period of remission.

Fish diet

Eating fish is a great way to lose weight. Nutritionists say that a fish diet fully meets the basic principles of losing weight. The principle of separate nutrition also makes its contribution, that is, there is pure consumption of proteins without mixing them with other elements. The amount of fats and carbohydrates in the diet will be limited, so the fish diet will be moderately fasting. The best period for a fish diet is winter. It is at this time that the body experiences the strongest need for vitamins, which can be replenished (in particular vitamin D, which fish is rich in), while simultaneously gaining a slim figure. You cannot repeat the diet immediately after finishing it; it is recommended to wait 6-8 weeks.

The basis of the diet, of course, will be fish. Which one should you choose? It is best to give preference to fresh, but it is not forbidden to sometimes cook frozen and include canned fish in the menu. The best dietary fish varieties are pike perch, hake, tuna, flounder, cod, and navaga. Pink salmon and salmon are higher-calorie varieties, but if desired, they can also be included in the menu, provided they are cooked without oil. At all best ways cooking is steaming, stewing or grilling. Use fried fish It's better to keep it to a minimum. And with any cooking method you should try to use less fat. It is also allowed to eat seafood (in the absence of allergies) - squid, mussels, shrimp; fermented milk products, fruits (except bananas) and eggs.

Harm to fish

Like any other food product, fish can, along with its benefits, also cause significant harm to our health.

Some 70–100 years ago, the environmental situation on our planet was completely different. And over the past decades, people have managed to spoil the air, water, and land so much that many food products, unfortunately, have moved from the category of useful to the category of harmful to health. Alas, this circumstance can fully be attributed to fish. Therefore, when eating a particular type of fish, it is first of all advisable to know where it was caught. Fish from ecologically polluted regions is also contaminated with various kinds of toxins and wastes, which easily enter the body of the person who eats such fish. It would never occur to us to drink water from such a dirty reservoir, but we often do not think about the harm that fish caught in it can cause to our body!

According to statistics from the US Department of Health, saltwater fish and seafood are the most common cause of all food poisoning and rank first on this sad list every year!

Such poisoning, in addition to feeling unwell, diarrhea, vomiting and headaches, can lead to disruption of the human kidneys and nervous system, and in severe cases, to death.

We all know what a terrible impression our rivers and lakes sometimes make on us. Oceans and seas, unfortunately, are no exception to this rule. During its life, sea fish, like a sponge, accumulates salts of heavy metals, lead, mercury, arsenic, radioactive cesium, and other chemical elements that are very harmful to health.

Fish grown in special artificial reservoirs, despite the fact that they live in clean water, can also pose a threat to our health. This is due to the fact that such fish, as a rule, are treated with food made from waste from the same fish production, which contains plenty of harmful substances.

The larger and older the fish, the more harmful substances it contains, so small fish are more preferable for our diet than large species of fish. The meat of shark, swordfish, king mackerel, giant mackerel, lofolatilus and some types of tuna is considered to be the most harmful.

The least mercury and its compounds are found in salmon, pollock, whitefish, catfish, light tuna (this is the type used in cooking canned fish) and shrimp.

Mercury and its compounds are the strongest poison for the human body, and in addition, they have the ability to accumulate in it and cause incurable diseases, including cancer.

Symptoms of mercury poisoning can include depression, fatigue, inability to concentrate, headaches and hair loss.

Few people know that fish is the only source of mercury entering our body and there is no mercury in other food products!

Tuna may contain a special, potent fish poison called ciguatera, which can cause severe poisoning.

In many European countries, tuna and canned tuna are prohibited for consumption during pregnancy at the official state level!

During this period, pink salmon, nelma, beluga, chinook salmon, navaga, pollock, and hake, which is so common in our country, are also considered dangerous to the health of the expectant mother.

Smoked fish also causes a lot of harm to our body. Carcinogens that form in it during the smoking process provoke the development of various types of cancer. The greatest danger in this regard is fish prepared by hot smoking, especially those made not in industrial conditions, but in an artisanal way over a fire.

Cold smoked fish is less dangerous, although it is not recommended to eat it more than once every 10 days, but there is no need to talk about its any benefits at all.

Today, very often, unscrupulous manufacturers generally replace the process of smoking fish by soaking it in so-called liquid smoke, which in its essence is nothing more than tar. And although such fish in its appearance and taste are practically no different from smoked fish, the harm from eating it increases tenfold!

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

What vitamins are contained in fish?

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

• A – strengthens visual function, maintains healthy skin, hair, mucous membranes, respiratory organs and gastrointestinal tract, prevents cancer;
• D – prevents heart and vascular diseases, including Alzheimer’s disease, and also helps get rid of depression, osteoporosis (ensures the absorption of Ca and P), increases immunity, mental and physical activity;
• F is an essential fatty acid called archidonic acid, linoleic acid, linolenic acid. 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, maintains immunity, blood pressure and heart function normally. Helps to lose excess 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, and is involved in the removal of cholesterol. Its concentration is significantly lower than in plant products;
• PP – regulates cholesterol levels, helps maintain glucose levels during exercise, fights free radicals;
• H – participates in the processing of glucose, supports the functioning of the nervous system, helps absorb proteins, promotes fat burning, and also makes the skin silky, elastic, and gives volume and shine to the hair;
• group B - first of all, it is riboflavin, thiamine, pyridoxine. Fish is especially rich in vitamin B12, which is very important for the functioning of blood cells.

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

Nutritional value and calorie content of fish

The content of nutrients and energy value, as well as the beneficial properties of fish, may vary. It depends on the species and habitat. Fat content can vary from 2% to 15% or more. Calorie content also changes. But no matter how fatty the fish is, meat is many times higher in fat content in terms of these indicators, as well as in terms of harm 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 and calorie content vary depending on the technological and culinary processing applied to the product. Salting, drying, and 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 fat. 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 therapeutic effects. Everyone is well aware of the benefits of fish oil, cod liver, etc.

The benefits of fish for the human body

With frequent consumption, the medicinal properties of fish become noticeable. It is quickly digested and does not linger inside the gastrointestinal tract, unlike meat and poultry. This is explained by the difference in the structure of muscle fibers, which do not have a dense, hard-to-digest shell and therefore begin to be absorbed first. This explains the beneficial dietary properties of the product.

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

Marine species should 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 noticeable amount of iodine is found in tuna and pink salmon, the beneficial properties of which are well known to everyone.

Fish oil will have a beneficial effect on visual function due to the properties of PUFAs and vitamin A. These chemical compounds strengthen vision and prevent the development of night blindness. Cholesterol is present in both river and sea species. However, there is very little of it here and, unlike meat, it does not cause any harm. In addition, marine life helps eliminate excess cholesterol due to the presence of beneficial properties of PUFAs. Unfortunately, river fish does not reduce the harm of cholesterol in the body.

What are the benefits of fish for children?

Fish dishes for children are an ideal product, rich in substances with beneficial properties: easily digestible proteins necessary during the period of intensive growth, vitamin D, calcium, phosphorus. They help develop the musculoskeletal system, provide an opportunity to develop mentally, physically, and be highly active.

What kind of fish can you give to your child?

A child's diet must contain beneficial properties. fish dishes. They provide vital nutrients. But not every variety can be given to children because of possible harm to an incompletely formed organism that does not function as efficiently as in adults.

Children can be fed low-fat or low-fat sea varieties, the beneficial properties of which are suitable for early childhood. The former include hake, pike perch, flounder, cod, river cod, 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 cause harm. The health benefits of river fish for children are significantly less.

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

Fish for weight loss

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

But even the unleavened varieties that are most beneficial in terms of dietary properties should not be fried or smoked. Additional culinary processing does not provide benefits to dishes, but adds extra calories and salt. You should not season 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 healthier: river or sea?

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

Attention! Marine species have a high iodine content, which is very rarely found in food. Without its beneficial properties, it is impossible for basic life processes to occur, which poses irreparable harm to the body.

Is dried and dried fish healthy?

The health benefits of dried fish include an increased concentration of nutrients. There are more beneficial properties of Omega acids, vitamins, and 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 functioning of the kidneys. It is not recommended to buy homemade goods, somewhere on the market, from hand. The benefits and harms of dried fish depend on the method of its processing. Improper salting or drying does not kill helminth larvae, and they enter the human body.

Greatest benefit dried fish manifests itself if the technological processing of the product took place in a factory environment. It includes careful selection of raw materials and compliance with all production nuances. In the case of goods purchased secondhand, this cannot be said: the fish may be caught in a polluted water body or prepared with violations during the processing process. Then the benefits of dried fish for humans become questionable.

Attention! A low-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 any particular benefit. The properties of such processing technology to release harmful carcinogenic substances eliminate all the beneficial qualities of the product. The highest concentration of such compounds is present in hot smoked fish. At high temperatures, carcinogenic substances accumulate faster on the skin of the fish and penetrate deeper into them more intensively.

The most dangerous are the thin-skinned varieties: herring, mackerel, herring, capelin, cooked over a fire. Hot smoked fish produced in a factory will have less harm and dangerous properties. Thick-skinned varieties of cold-smoked fish (carp, trout, bream) are considered the most useful in this regard.

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

Which fish is the healthiest for humans?

It is believed that fresh fish has more beneficial properties than frozen fish. 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 causing harm to the consumer.

Therefore, it is often better to purchase frozen fish, which have been frozen immediately after catching. The overall benefit from such a product may be higher.

One interesting misconception is common among people. For some reason, red fish is given the most beneficial properties. But as chemical analysis of the composition of both species shows, this is far from true. It is enough to compare some characteristics:

Substances
(which fish has more calories)
Necessary for metabolism and increasing muscle mass.
Phosphorus,% of daily value Strengthens teeth bone tissue, helps the kidneys and 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, and prevents anemia.
Omega-3, g Regulates cholesterol levels, improves the condition of blood vessels, protects nerve cells and joints, and prevents cancer.

The greatest benefit of sea fish for the daily diet, as can be seen from the table, lies in the 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, and flavors. Therefore, to guarantee its beneficial properties, prepare it better at home. To do this you need to purchase the following ingredients:

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

You only need to take a fresh carcass. When pickling yourself, cook better fillet, although in production conditions you can salt it whole. You need to do the following:

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

Important! Salt should only be coarsely ground. Then the fish will not become over-salted.

Fish baked with vegetables

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

Preparation steps:

1. The carcass is gutted, washed, cut into pieces along with the ridge 2-3 cm thick.
2. The pieces are placed in a mold.
3. Mix mayonnaise with salt and seasonings or mustard with 2 tablespoons vegetable oil and lubricate the fish pieces.
4. Leave to soak for up to half an hour.
5. Carrots and onions are cut into rings and mixed with the prepared pieces.
6. Add broccoli to taste if desired bell pepper, olives and more.
7. Place the mold in an oven preheated to 170 o C for 15 minutes, and during baking, increase the temperature to 200 o C. A browned crust is a sign of readiness.

Harm to fish and contraindications for consumption

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 heavy metal salts.

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

You shouldn’t get carried away with red fish in vacuum packaging. It does not guarantee high quality. Especially if the label indicates that the product has been processed in accordance with technical specifications, and not with GOST. In addition to salt, such packaging 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. If this is not possible, it is necessary to choose the right frozen fish. However, the degree of its freshness is difficult to determine. Unscrupulous traders often take advantage of this and offer low quality products. What you need to know:

1. It is not advisable 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. Based on their condition, you can easily determine the quality of the product: whether it was frozen fresh. The eyes should be light, bulging, not sunken, gill covers and fins should be tightly pressed, not protruding.
3. The shape of a freshly frozen carcass will be without damage. If it has lost its appearance and correct outlines, it means that it has been defrosted more than once.
4. The color of a quality product is uniform, the scales have shine 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 it has been stored for a long time freezer and dried out: its meat will break off easily and have a bland taste.

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

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

Important! You should carefully inspect the product you are purchasing, without completely trusting manufacturers and traders.

More about the rules for choosing fish in the video:

How and for how long can fish be stored?

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

Store fish dishes at room temperature no more than 2 hours are allowed. Before placing them in the refrigerator, they need to be covered with a lid and wrapped in plastic wrap. It is advisable to use the product within two days, since after that the 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.

Did you find this article useful?

Fish 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 a lot of information has appeared about the dangers of fish. Even deaths have been recorded after consuming it. So what is more in aquatic life: health benefits or danger to life?

Useful properties of fish

When talking about the benefits of fish, it is worth focusing on which fish is healthier: river or sea. River fish or fish from freshwater bodies have lower protein and fat content, and lack iodine and bromine, which are always present 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 range of vitamins contained in sea fish fillets is significant; these include B vitamins (B1, B2, B6, B12), vitamin PP, H, in small quantities vitamin C, as well as fat-soluble vitamins A and D.

Fish contains a lot of useful substances. There are also vitamins A, E, and minerals. In particular, phosphorus, calcium, iodine, iron. Depending on the variety, there are more of some elements, less of others.

Fish meat contains easily digestible protein, amino acids, and Omega. Having analyzed 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 consumption of fish, blood clotting is normalized and the level of bad cholesterol is reduced. The product reduces the risk of vascular liming and capillary blockage.
• Research has revealed that fish dishes normalize the activity of the thyroid gland and have a beneficial effect on overall hormonal levels.
• Fish is famous for its high phosphorus content, which is necessary for muscles, tissues and bones. The vascular walls remain strong and elastic for a long time.
• Some varieties are very beneficial for the brain. Salmon and salmon activate mental abilities and increase performance.
• There are types of fish that prevent myopia and relieve eye fatigue. For example, pollock.
• Regular consumption of marine meat helps strengthen the nervous system and normalize sleep.
• Those who prefer fish are not obese. It normalizes fat metabolism. Many of its types contain a minimal amount of calories.
• Anyone who often has fish on their table can boast of strong nails, gorgeous hair and elastic skin.

Thus, the benefits of fish are multifaceted. Its importance for health is also great of cardio-vascular 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 acids (the famous omega 3 and omega 6), they are part of the brain cells and are a building material for cell membranes.

Omega 6 also reduces the level of harmful 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 your information, 200 g of mackerel contains the daily requirement of iodine, in a form that is completely absorbed by the body.

Possessing such a “bouquet” of beneficial properties, fish remains a low-calorie product and is part of the bulk dietary 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, and hake.

If extra pounds don’t bother you and you like fattier fish, your menu will be pleasantly diversified with dishes from mackerel, eel, halibut, and sturgeon. These types of fish contain up to 8% fat. There is a third category - with medium fat content, which includes pike perch, horse mackerel, pink salmon, tuna, carp, catfish, trout

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

Fish can be harmful and even life-threatening because it absorbs all the poisons contained in the water!

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

What could be the consequences of eating sick fish?

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

The worst thing is that it is almost impossible to recognize sick fish in a frozen product. But you can try.

• Always look at expiration dates.
• Pay attention to the belly: it should be light. Yellowness indicates “antiquity.”
• It's better to buy cleaned fish. Most harmful substances accumulate in the intestines. And during storage, poisons pass into the meat.

Contraindications

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

Children should not be completely deprived of fish. It is necessary for strengthening the immune system, strong bones and mental development. The first fish feeding is from 8-9 months. Low-fat varieties with delicate white flesh are suitable.

The best ones are young ones that have not had time to grow to impressive sizes. Naturally, only fresh ones. 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 at a time: allergies may develop.

The healthiest fish for humans

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

The difference is that some representatives contain less nutrients, while others contain more. From more than 20 thousand species of aquatic inhabitants, we have selected the most beneficial fish species for human health.

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

Fish is completely free of carbohydrates and contains easily digestible proteins. Eating pike several times a week promotes longevity, increased mental abilities and the prevention of cardiovascular diseases.

9 Tuna

Tuna is one of the most useful types of fish for humans. The seafood product has a whole range of useful and nutrients: 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 beneficial substances of 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 consumption of tuna, like any other fish, promotes longevity.

8 Herring

Herring- not only one of the cheapest types of fish, but also very healthy. A resident of the Atlantic Ocean is rich in DHA and EPA acids, which strengthen the immune system, remove toxins and improve vision. 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 only be consumed in lightly salted form. In addition, herring is recommended for diabetics and people with high cholesterol. Fish is considered an essential source of easily digestible protein.

7 Sardine

Sardine also awarded the status of the most beneficial 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 good for treating arthritis and other joint-related diseases.

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

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

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

5 Halibut

The list of the healthiest 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. Eating halibut cod is especially beneficial for health, as it has several times the nutritional and beneficial properties of cod liver.

4 Cod

Cod takes fourth place in the list of the healthiest fish. The inhabitant of sea waters can also boast of useful substances and microelements, as it is practically an entire vitamin complex.

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

The status of the most useful fish for humans deserves and notothenia. The nutritional properties of notothenia are in no way inferior to meat; moreover, fish protein is absorbed better by the body than meat protein. Like all fish, it contains essential amino acids, which are contained in it in the required quantities. Notothenia contains all the necessary vitamins and minerals 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 susceptible to depression and chronic fatigue. This fish is also 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 most beneficial fish for human health. In 100 gr. The seafood product contains half the daily requirement of protein needed by the body, which is also easily digestible. Regular consumption of mackerel helps normalize blood cholesterol levels.

Vitamin A, which is part of 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 body's cells. Nicotinic acid is responsible for strengthening the nervous system.

1 Salmon

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

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

Many people love fish. There are many more supporters of this food product than meat lovers. And even some vegetarians make an exception for seafood. There are many types of fish. By type it is divided into sea, river and lake. Culinary experts classify it as red and white, fatty, lean and “skinny”. And there are probably as many ways to prepare fish as there are types of fish. It is eaten boiled, pickled, fried, grilled, salted, dried, stewed, smoked and even raw. First courses are prepared from this product; it is present in salads and appetizers.

But many of those who love the taste of the inhabitants of the seas and rivers do not always know well why fish is useful. This article aims to shed light on this issue. for the body is undeniable. It is not for nothing that the ministries of health of many countries recommend consuming this product at least twice a week. But are all types of fish equally beneficial? Can this product be harmful?

Literally all inhabitants of bodies of water, both salty and fresh, have meat containing high-quality protein. It can be compared to dietary chicken because it is easily absorbed by the body. Fish also contains valuable minerals: calcium, zinc, selenium, iron, phosphorus, magnesium. Marine species are rich in iodine. Fatty fish, such as salmon, chum salmon, and trout, provide a person with an essential substance - the Omega-3 amino acid. Nutritionists prescribe this product to those losing weight, as it lowers cholesterol levels and at the same time saturates the body with protein.

The beneficial qualities of fish are also expressed in the fact that it improves the functioning of the nervous system, strengthens memory, normalizes the functions of the thyroid gland and metabolism, and blood clotting. Anyone who regularly uses this product lives a long time and retains sharp vision, strong nails and teeth into old age. Healthy people should also eat fish to prevent cardiovascular diseases.

Harm to the product. Poisonous fish

Here it is necessary to identify several types of dangers to humans. There are such as pufferfish or brown toothfish. Only licensed chefs can cook them: one mistake and the meal can be fatal. Fugu accumulates so many toxins in its meat that it can kill a person within one minute. Other types of fish are not so deadly, but can also cause discomfort - indigestion, diarrhea. These include Crimean barbel, triggerfish, sea pike, madder. But there are some types of healthy fish that have poisonous body parts. You should carefully and thoroughly remove the gills from them, wash off the mucus, select the bones, etc. An example of such a delicacy is sturgeon. It has valuable meat, but the vein that runs along the ridge is dangerous for humans.

Product health hazards

Even if we know how fish is useful, we must not forget that its valuable properties disappear due to improper storage. Repeated freezing turns even the most valuable species into a worthless and even harmful product. Unfavorable environmental conditions also directly affect the benefits of fish. Mercury and other toxic substances tend to accumulate in the head and liver of the carcass. Fish are very often infected with helminths. And to protect yourself from worms, you need to subject the product to heat treatment. The benefits of fish are directly influenced by the method of its culinary preparation. The salty product can be dangerous for people with kidney problems. Hot smoked fish is tasty, but it accumulates carcinogenic substances during such cooking.

advantages and disadvantages

Now let's talk about which product to choose. Let's start with the inhabitants of the seas. What fish is good for is its polyunsaturated fatty acids Omega-3 and Omega-6. These substances are not found in other foods. River fish has fewer amino acids. The meat of sea creatures contains bromine and iodine. They also provide us with much needed phosphorus. The mineral range of marine fish is much richer than that of river fish. There is molybdenum, cobalt, manganese, zinc, iron, copper, fluorine, sulfur, sodium, magnesium, potassium. Sea fish are not inferior in vitamin content to vegetables and fruits. They contain the entire line B, as well as PP, A, D and H. Fatty species of marine fish are rich in arachidonic and linoleic acids. These substances are a necessary component of the cell membranes of the brain. The disadvantage of sea fish is their high price. And people living in the interior of the continent often have access to frozen products, the nutritional value which is lower than fresh, chilled.

River fish: pros and cons

Yes, the inhabitants of fresh water bodies are inferior to their sea sisters in the number of amino acids. They do not contain iodine or bromine. But dieters know how fish is beneficial. It will not cause you to gain extra pounds, nor will it cause indigestion or diarrhea. River fish is low in fat, and its meat is easily digested by the body. In addition, this product is available to everyone. People living far from the sea can always buy fresh fish, recently caught in a nearby river or lake. And this product - because it is accessible and available in large quantities - is usually not too expensive. However, there is one thing. Fresh water bodies, especially ponds and lakes, are more polluted by humans. And the environmental situation directly affects the quality of the product.

Salmon is a favorite among culinary experts. These include salmon, pink salmon, chum salmon, coho salmon, chinook salmon, sockeye salmon and trout. Salmon contains the most valuable Omega amino acids. Of the sea fish, mackerel, notothenia, cod, halibut, rainbow trout, sardines, herring and tuna are highly valued. Of the river species, pike, pike perch and pike perch are considered the most useful. The carp family (which also includes crucian carp and carp) contains a lot of easily digestible protein, as well as calcium, zinc, potassium and sulfur. White tender perch meat is a dietary product. It only has 80 calories. Except low energy value, perch fish contain a lot of vitamins A, B, C, PP, E and D. Pike is considered an excellent antiseptic, and it is prescribed for infectious patients to eat it.

The benefits of fish for the human body undeniable because its meat contains a large amount of useful microelements and vital vitamins. In addition, by including this product in your diet, you will be able to saturate the body with unsaturated fatty acids - omega - 3 and 6, which are so important for normal life and the proper functioning of internal organs and systems. Fish is an excellent snack for beer; beer brewed at home gives it a special taste.

Benefits and harms

Fish - unique, A very useful product for the body, which contains vitamins:

The product is rich in such microelements:

• fluorine;
• lithium;
• bromine.

The predominant macroelements are:

• phosphorus;
• magnesium;
• calcium;
• iron.

All substances contained in fish meat have the following positive effects on the body:

• Strengthens blood vessels, making them elastic and reducing the risk of developing atherosclerosis.
• Improves the functioning of internal organs and systems, including the brain.
• Normalize the functioning of the central nervous system.
• They have a positive effect on the condition of hair, nails, and improve vision.
• Helps fight anemia.
• Reduce the risks of developing heart and vascular diseases.

As we can see, fish has great benefits for the body, but is there any harm? It turns out that under certain circumstances, eating fish can be dangerous. The product may cause the following harm to health:

• provoke allergies;
• cause poisoning if the fish is caught in environmentally unfavorable water bodies;
• provoke helminthiasis due to insufficient heat treatment.

The benefits of sea fish

The main advantage that distinguishes sea fish from river fish is the presence of a large amount of full-fledged protein that is absorbed quickly and easily. Another benefit of sea fish is that it contains little fat, so this type of product can be consumed by people on a diet.

Unlike freshwater fish, sea fish contains iodine and bromine. Meat is also rich in B vitamins. Nutritionists advise including the following types of marine fish in your diet:

• catfish;
• pollock;
• cod;
• sea ​​trout;
• salmon;
• tuna.

Belongs to the cod family. Often used for cooking different dishes, as it has high taste characteristics, is easy and quick to prepare. Basically hake is suitable for cooking dietary dishes. The meat is easily digested and absorbed without problems.