For those who honor fasting, it is very important to saturate the body with protein. What, if not fish, will help to do this? But before you consume this food, let's think about the maximum benefits for the body. After all, fish are different. Which type to prefer - sea or river?
Fish are divided not only by habitat, but also by the fat content of their meat. It is also important to know where this creature is caught. After all, fish absorb all negative substances from their environmentally unfavorable environment into their flesh. And carps, perches and crucians, grown in artificial reservoirs, are often fed with food waste, which makes their meat taste like pork. In this article, we will consider the question of which fish is the most beneficial for humans.
Food value
Russians have recently underestimated the inhabitants of the seas and rivers. Meat is increasingly appearing on tables. Is it any wonder that oncological diseases, myocardial infarction and stroke came out on top as causes of death? Let's take a closer look at the usefulness of fish as a food product.
Its most important quality is the presence of polyunsaturated fatty acids. They are also called Omega-3. You will not find such compounds in animal meat, vegetables, or fruits. There are more Omega-3 fish in some varieties, less in others. Below we will talk about the beneficial effects of polyunsaturated fatty acids on the body.
Phosphorus is another essential health ingredient in all types of fish. When the body lacks this mineral, problems with teeth, bones, and memory begin. Sea fish is rich in iodine. This mineral has a beneficial effect on the brain. But the most important thing that fish is useful for is the digestibility of protein. Despite the fact that the meat of some varieties of the inhabitants of the seas is superior in calories to beef, these fats are quickly broken down by the body. That's why fish, as nutritionists advise, should be present on the table at least three times a week.
A panacea for health?
There is no “universal pill” that cures all diseases. Therefore, there is no such product, eating which, one could live a long and happy life. There is quite a bit of iron in fish, so you should draw this mineral from other sources. But the chemical composition of the inhabitants of the waters is quite rich. When searching for the answer to the question of which fish is healthier, you should focus on the problem that worries us.
Does your heart play pranks? Lay on fish varieties rich in Omega-3 (salmon, sardine, mackerel, ocean herring). This acid helps establish heart rate, reduces blood coagulation, cleanses blood vessels and normalizes blood pressure.
Want to lose weight? Then low-fat varieties of fish (pollock, hake, navaja) are suitable for you. There are a lot of proteins in these species.
Cod with sea bass (seabass) will also help build muscle mass. To heal the liver, lean on halibut. Use marine fish to saturate your body with iodine. River inhabitants (perch, crucian carp, carp, carp) will be useful to people with gastrointestinal tract problems. Pike meat is an antiseptic that helps fight infection. The benefits of fish catfish have long been proven. Its sweetish meat of medium fat content, it is useful for the skin and nervous system.
Which fish is healthier - caught in the wild or raised in captivity?
This question is not so simple as it seems at the beginning. On the one hand, fish in its natural habitat eats a variety of foods. She moves in search of food over long distances, which does not allow her to accumulate unnecessary fat. Such individuals are not subjected to stress from living in small bodies of water. All this affects the taste of meat. But on the other hand, an unfavorable environment directly affects the benefits of fish for the human body.
Individuals that live in polluted lakes and rivers can do more harm than good. No less dangerous for health and some marine life. To the question “Which fish is healthier?” Asked one hundred and two hundred years ago, the answer would be: Atlantic tuna. But now his livestock has been catastrophically reduced. And the meat of individuals that can be caught contains dangerous mercury.
Fish living in their natural habitats are more likely to be infected with helminths than those grown in captivity. But often the inhabitants of the ponds are fed with ordinary food waste, which negatively affects the taste characteristics of their meat and reduces their beneficial properties.
Categories of fish by fat content
All inhabitants of salt and fresh water bodies are divided into three large groups. The main criterion for classification is the saturation of their meat with omega-3 acids. We mentioned the benefits of this acid above. It lowers the level of triglycerides in the blood, and therefore has a beneficial effect on those who are at risk of strokes. Fish oil also strengthens nails, teeth, makes skin and hair healthy, and helps fight depression and other nervous diseases.
In this light, the answer to the question of which fish is the most beneficial for humans is obvious. First of all, these are all types of salmon (salmon, chum, pink salmon) and sturgeon (sterlet, stellate sturgeon). The fat content in them is at least 8%. This group also includes some types of herring, eel, halibut, and mackerel.
The second category includes fish with a fat content of 4 to 8%. This is river trout, horse mackerel, halibut, pike perch, carp, tuna, catfish, low-fat herring.
And finally, diet fish. In hake, pollock, cod, navaga, river bass, macrus, flounder, pike, bream, blue whiting fat less than 4%. But in these types of fish there are a lot of proteins. Calorie content in representatives of this category is only 80-100 calories per 100 grams. product. Therefore, such a fish is good for those who want to lose weight.
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To solve health problems, it is important to eliminate cholesterol plaques that can block blood vessels. And the omega-3 polyunsaturated acids do the job best.
Which fish is healthier from the fatty category? This is a mackerel. It contains many of the acids in question. But saturated fats, which can harm people with reduced secretion of the stomach, are quite few. Again, you need to consider in what form to eat mackerel. It is often sold in smoked form. It is important to understand that such processing of meat, especially with hot smoke, reduces the beneficial properties of fish. It is better to eat baked or cold smoked mackerel.
Fount of beauty and youth
What fish is good for the health of hair, skin, nails and teeth? One in which there are a lot of vitamins E and line B. And in this regard, how not to recall the so-called red species of fish. This is chum salmon, pink salmon, salmon, salmon, and salmon. Their meat is very fatty, caloric in quality not inferior to pork. But do not worry. This fat is well absorbed by the body and does not contain harmful cholesterol. On the contrary, it carries dissolved vitamins A, E and D. But most of all, vitamin B is responsible for healthy shine of hair, perfect skin condition and strong nails, in salmon. It is so much that 100 grams of fish is enough to replenish the daily norm of this vitamin.
Are you afraid that, along with the density of hair, extra pounds will stick to you due to the often consumption of fatty salmon? Then go for freshwater fish species. Dietary, but no less useful for the health of the skin and hair, are perch, pike perch, carp, carp, carp.
For expectant mothers
Trout is a healthy fish for pregnant women. It is less greasy than salmon, but Omega-3 in it is no less. If a woman expecting a baby will at least once a week eat a fish dish, then she will easily endure all the hardships associated with pregnancy (toxicosis, hair loss, etc.). Omega-3 docosahexaenoic acid lowers prostaglandins, which affect uterine activity and thus reduce the risk of miscarriage.
Any fish included in the diet of pregnant women contributes to the normal development of the fetus. Unsaturated acids have a positive effect on brain activity, protect a pregnant woman from nervous breakdowns. Future mothers need to alternate sea fish with freshwater.
For obese people
What can you recommend losing weight, which fish is healthy? For health, you can recommend fillet of pollock and hake. It is also worthwhile to include in the diet dietary meat of navaga, cod and other types of low-fat fish. Especially delicious is such a popular product of Mediterranean cuisine as a seabass (another name for sea bass). 100 grams of this fish contains only 112 calories. Obese people often suffer from liver disease. In this case, they should eat halibut more often. The meat of this fish contains selenium - a substance that synthesizes antioxidants and protects the liver from free radicals. Tuna perfectly normalizes metabolism and thereby also contributes to weight loss.
Fried fish: benefits and harms
This food product, useful in all respects, can be a threat when it:
- stale,
- grown in an environmentally disadvantaged pond,
- infected with helminths.
It is equally important to know how to cook fish. After all, then related products should be taken into account. Boiled fish is especially good for health. The benefit of a fried product is much less. After all, when heated, vegetable oil begins to secrete carcinogens. But, on the other hand, fried fish has such an appetizing crisp ... In no other form of processing of the product will this work. There is only one conclusion: you must fry the fish in a non-stick pan without oil.