What Is The Most Useful And Safe Fish?

The recommendations of nutritionists to eat fish twice a week have not changed, despite the discovery of newer facts about the impact of individual nutrients in food on health. It seems rare to provide a fish dish twice a week on the table, but still the options to include this food in our menu are not only in the form of cooked. Eating a prepared dish of fish at home once a week should be a goal in the name of eye and brain health, at least. Then we can additionally add it quite dramatically in the form of an addition to the salad or marinated. It is a pleasure for everyone to diversify with grilled fish or in the summer to add a little seafood delicacy during the holidays.

Fish is a food that provides us with invaluable essential fatty acids, proteins, vitamins and minerals. Oily fish in addition to fatty meat is useful and helps to control the levels of cholesterol and other fats in the blood. Fish is good for cardiovascular health first. This is mainly due to the omega-3 in it.

The fact is that in some species of fish it is possible to have an accumulation of mercury and other toxic elements. That is why it is important to be sure of the source and origin of the fish while ensuring it. When we strive for fresh fish in Bulgaria, the probability of risk by this criterion is lower. Usually in marine and ocean fish it is more possible to have unwanted accumulations in the meat. 

When choosing and striving for the most useful fish possible, in which case it is to consume salmon, we must keep in mind that the richest in nutrients is the one that moved in natural conditions, not farmed.

In the first, the protein content is much higher and the fat is less, including some vitamins and minerals .

Sardines are much less likely to contain mercury than other species. They are rich in omega-3, as well as vitamin D, vitamin B 12 and calcium. A combination that is ideal for maintaining the cognitive functions of the brain. Studies show that it helps preserve memory in the elderly.

We can add herring to them with almost the same qualities . In addition to vitamin D, vitamin B 12, this small fish also contains iron, selenium and other antioxidants and a lot of omega-3. Like sardines, it is less likely to contain mercury. 

In the group of very useful rich in eicosapentaenoic and docosahexaenoic fatty acids, and less likely to contain mercury and anchovy .

Mackerel - is a reliable source of mood and immunity vitamin D and protein. However, some mackerel species may contain more mercury due to their breeding location. Such are, for example, the Spanish and royal mackerel.

Almost the same description can be given for trout . In order to be more useful and to ensure a high content of omega-3 and proteins, it is desirable that it be wild and not bred in kennels.

Tilapia is one of the fish species with the lowest mercury content, which makes it especially suitable for consumption by pregnant, lactating women and children up to 2 years of age. At the same time, it is one of the richest in protein.

Cod has a lower protein content than tilapia and some of the above species, but is rich in omega-3 without being as fatty.

Of the canned tuna, the safest and most useful is the striped tuna according to the FDA. It is preferable to choose a can that offers the fish in its own sauce, with water, but not with added fat.