Such A Useful Fish

In the diet of many people, fish is a rare dish, and in vain. Find out what you're missing out on by neglecting this food.

In the diet of many people, fish is a rare dish, and for good reason. Find out what you're missing out on by neglecting this food.

The "next" dish of the Japanese

Everyone knows that a huge number of long-lived people live in Japan. Of course, such a life expectancy (80-85 years on average) is also related to genetic characteristics. However, it is worth learning proper nutrition from the Japanese, thanks to which they manage to maintain health and prolong their youth. The cuisine of the country of the rising sun is characterized by an abundance of all kinds of seafood. The main source of protein and a number of useful components (vitamins, fatty acids, amino acids, trace elements) for the Japanese is fish.

The most affordable protein

Unlike other sources of protein (meat, poultry, eggs), proteins contained in fish are absorbed better. It has been established that "fish" protein is absorbed by the body by more than 90%, and sometimes by all 98%! However, the largest amount of protein (up to 30%) is present in caviar.

Angela Koren, a medical therapist of the highest category, gastroenterologist of the "Dobrobut" Medical Network : "The high content of fats in fatty herring, sturgeon, halibut, etc. Fish is primarily a protein product with many useful components, and how much to consume per week is up to everyone in his own way. For example, for supporters of the Mediterranean type of diet, fish and seafood are the main source of protein, for others, taking into account food tolerance and eating habits, the amount of fish consumed can vary significantly without harming health.

In addition, fish contains essential amino acids (which are not produced in the body and must be obtained from the outside), which play an important role in physiological processes.

A source of vitamins and trace elements

In addition to easily digestible protein, fish also contains vitamins. First of all, these are fat-soluble vitamins A, D and vitamin E. Fish also contains vitamins of group B (B1, B2, B6, B12), biotin (vitamin H), vitamin PP and, to a lesser extent, vitamin C.

Marine fish is rich in the most valuable trace elements: iodine, calcium, bromine, magnesium, phosphorus, fluorine, iron, copper, zinc, manganese, molybdenum. Due to the iodine content, regular consumption of marine fish is an excellent prevention of thyroid diseases.

Healthy heart and blood vessels

Fatty varieties of fish (especially those caught in the northern seas) contain a lot of such compounds as omega unsaturated fatty acids. These components are extremely important for our body. It is thanks to omega-3-6 acids that the so-called good cholesterol is formed, which is not deposited on the walls of blood vessels. In turn, a low level of cholesterol has a beneficial effect on the brain and cardiovascular activity, because cholesterol itself is the main culprit in the formation of atherosclerotic plaques.

Most omega unsaturated fats are found in mackerel, tuna, herring, trout, salmon, halibut and other fatty varieties.

Lose weight on a note

Fish of low-fat varieties, with a high protein content, is an excellent dietary product that can be included in various diets. However, not all fish can be used as a dietary dish. Fatty varieties of fish: mackerel, herring, eel, halibut, etc. are high in calories, and 100 grams of such fish contain more than 250 kilocalories. While the calorie content of lean fish (with a fat content of less than 4%) is only 70-80 kcal. These are hake, flounder, pollack, perch, pike, bream, navaga and others.

Poisons and parasites in fish

Unfortunately, in addition to undeniable benefits, fish also harbors danger. Yes, parasites are often found in fish, and therefore proper heat treatment is important.

Pollution of water bodies with industrial waste has led to the accumulation of a huge amount of harmful substances in fish. Of the toxic substances contained in fish, mercury is particularly dangerous. Getting into the human body, this heavy metal can cause serious neurological disorders. In addition to mercury, fish can also contain carcinogens - polychlorinated biphenyls, as well as dioxin.

The safest fish, in which the content of harmful substances is minimal, are considered: flounder, cod, herring, halibut, sardines, sea scallop, trout, tuna, sea bass, salmon.