From childhood we already know that once a week you need to eat fish. Someone loves her more than meat, and someone only because it is necessary.
Is there a fish that combines both great benefits and excellent taste? How much fish is needed for proper nutrition, and most importantly, which product can be called the most healthy fish?
What are the properties of the most healthy fish?
Unlike meat, this product is much lighter. After the fish there is no feeling of heaviness, it is absorbed faster.
Fish is rightfully considered a dietary product, and people who control their weight and physical health are aware of the need for fish protein. But is the whole fish equally useful, and what properties of the fish are primarily necessary for the body
• Due to the presence of vitamin A and D in fish oil, the use of fatty fish is the prevention of heart disease, vision problems, skin diseases. Children need these vitamins during growth.
• Polysaturated Omega 3 fatty acids. Necessary for the structure and renewal of brain and eye cells. They are antioxidants, which allows the body to update faster. Participate in the burning of excess fats and are the prevention of cancer.
• Omega 6 - the best prevention for the fight against atherosclerosis, vascular diseases, lowers blood cholesterol, normalizes blood pressure, helps the body fight stress.
• Phosphorus is responsible for the functioning of the nervous system, participates in the structure of bone and muscle tissue.
• Iodine is an essential element due to which the endocrine system works. Thyroid disease prevention is built on this element. Iodine deficiency can threaten immune and endocrine disorders.
If your favorite fish, which you consider the most useful, contains these elements in large quantities, then you have actually chosen the most useful fish.
The most useful fish - river or sea?
Of the total number of fish, it is difficult to distinguish both the most delicious and the most useful, since most varieties differ in composition. And each has its own plus and minus.
Sea fish is rich in trace elements, such as: iodine, phosphorus, bromine. But the protein in it is much less than in the river. The protein of fish differs from that of meat in that it contains the amino acid Methionine.
River fish, like sea fish, contain iron, but the iron contained in freshwater fish is better absorbed by the human body.
The balance in the use of sea and river fish will allow you to get all the necessary vitamins, trace elements and amino acids for the body.
The most useful types of fish
Among all the diversity, it is worth highlighting several species that carry maximum benefit. Their constant use will relieve the deficiency in the body of important elements.
Tuna
Most people know this fish in the form of canned food, and gladly make salads, hot baked dishes, and soups with it. But do not think that the benefits of canned tuna are identical to fresh.
This fish, which is better to eat fresh, without freezing. In 100 grams of ready-made fish dishes, only 80 Kcal., But at the same time, it is very satisfying. A large amount of protein, vitamin D, iodine, zinc and iron, calcium and potassium, make it a storehouse of health and good mood.
For people who monitor their figure, physical condition, as well as consuming a large amount of energy, this product is important.
It is believed that in addition to the positive components, there are also disadvantages that can push away from tuna. There is an opinion that tuna is the most capable of accumulating heavy metal salts in a fillet. But this can be avoided by choosing not overgrown, small-sized fish. The accumulation of elements present in sea water is a matter of time, and the more an individual is older, the more harmful substances it contains.
Salmon
All representatives of salmon are almost identical in composition, and this fish is not in vain considered one of the most useful. Although they love it for its taste, tender fillet, ease of preparation, its benefits are unconditional.
Pink salmon contains 7.8 grams of fat and 22 grams of protein with a total calorie content of 168 kcal. Salmon - 13 grams of fat and 20 grams of protein with a calorie content of 203kcal.
Salmon, pink salmon, trout are frequent dishes on the table, and for good reason. Low-calorie foods that have excellent taste and are of maximum benefit to the body - a godsend for diet food. Omega 3 and 6 amino acids, vitamins of group B, PP, potassium, magnesium, fluorine, calcium, phosphorus, selenium - in combination, stabilize the activity of the endocrine system, lower cholesterol, and reduce the risk of cardiovascular disease.
These varieties are necessary for children, the elderly, and people who have undergone bone surgery. Bone formation, renewal, and strengthening of bone tissue directly depends on the compounds inherent in these particular varieties.
Mackerel
This fish can be considered the most useful, because by eating only 200 grams, you get the amount of iodine necessary for a person daily. If you have iodine deficiency, or you are at risk for diseases of the endocrine system, it is worth paying attention to mackerel.
In 100 grams of boiled, or baked mackerel, 22 grams of protein, 18 grams of fat with a total of 262 kcal.
Mackerel protein is absorbed by the body completely, amino acids and trace elements quickly synthesize it into energy, while most of it goes to restore bone and muscle tissue.
Thanks to phosphorus, magnesium, calcium and iron, a person who consumes 400 - 500 gr. mackerel per week, protected from neurological diseases, as well as mental disorders, stress, panic attacks.
Carp
Due to its availability, the full composition of the compounds necessary for the body, the ability to find fresh food for the table, carp can be considered the most useful freshwater fish
5, 3 grams of fat, 16 grams of protein, with a total calorie content of 112Kcal. - A great choice for people who love fish, but at the same time, worried about their physical, athletic and emotional condition.
Even if you allow the opportunity to see this fish on the table daily, you will forget about problems with excess weight. In addition to taste, you will receive a whole set of useful trace elements and vitamins that can be found in fish.
It is useful for people who have problems with the functions of the brain and spinal cord, improves heart function, helps in the restoration of joints and promotes rapid recovery after surgery on the musculoskeletal system.
Omul
Fish from the largest freshwater lake Baikal. It is endemic, that is, it lives in only one lake. Her taste is not the only plus. With high fat content has a low calorie content. It is rich in protein, but at the same time, unlike other freshwater ones, it contains a sufficient amount of Omega 3, and Omega 6 amino acids.
This fish, which can be consumed in large quantities even with obesity, since the amino acid compounds contained in it break down fats and inhibit their accumulation.
The Baikal omul can rightfully be called the most useful of the fish that live in fresh water.
The benefits of fish are enormous, and there is no other, similar in composition, separate product in nature. If you properly balance the diet, find for yourself not only tasty, but also the most healthy fish, you will not have problems with overweight, chronic diseases that arise due to a lack of vitamin and trace elements necessary for the body.
