Top fish to eat for Omega-3 fatty acids and Vitamin D

Why is it worth eating fish?

Fish is a product recommended in a healthy diet. It contains high-quality protein that humans need. Additionally, it has varying fat content and is a source of fatty acids, especially from the omega-3 family. These include the health-beneficial eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Which fish has the best fat for humans?

Eating fish is beneficial for health, although the most beneficial for humans is fatty seafish with high omega-3 acid content. Fish is also a good source of vitamins D and A, and in the case of lean fish, B vitamins.

Depending on the overall fat content, fish can be classified as follows:

• Very fatty fish (over 15% fat): eel, capelin
• Fatty fish (7-15% fat): sardine, herring, mackerel, salmon, sprat, sardine, carp, horse mackerel
• Medium-fat fish (2-7% fat): trout, tuna, sea trout, flounder
• Lean fish (less than 2% fat): cod, pollock, hake, pike-perch, pike, saithe

How many times a week should you eat fish

It is best to eat fish twice a week, including at least one serving of fatty sea fish. Fish is a good alternative to meat, which is a common item in our diet.

Fish is much lighter and easier to digest, which is greatly appreciated by our intestines. However, it's important to remember that frequent consumption of fish can lead to an excessive intake of certain minerals and substances. Excess selenium in the human body negatively affects the condition of hair and nails.

These types of fish are the healthiest for humans

Despite being known as healthy, fish is not often found on our plates. The reason for their lack in the diet is poor knowledge of which fish to eat.

Cod

Its meat is rich in high-quality protein. It's a good alternative to red meat and poultry. A versatile fish, considering the culinary processing methods and its use in dishes, it is also a valuable source of vitamin D3, which is especially needed in the autumn-winter period.

Herring

The tender meat of herring is rich in unsaturated fatty acids, proteins, and minerals. The variety of vitamins such as A, E, B, and D3 makes herring a favorite in many homes. However, remember that it is one of the types that contain minimal pollutants.

Remember to prepare it properly. It is best to bake or steam it. Avoid frying.

Mackerel

This fish is also on the list of the healthiest. It contains a large amount of selenium, which positively affects the immune system and accelerates cell regeneration. Mackerel is also rich in phosphorus and vitamin D.

However, pregnant and breastfeeding women should avoid consuming it due to its tendency to accumulate mercury compounds.

Trout

Many consider trout to be the healthiest fish. Due to low chemical pollution and a large amount of valuable ingredients, it is a great alternative to poultry meat. Rainbow trout is a freshwater fish that requires clean and oxygen-rich water with a fast current.

Pike-perch

Pike-perch is appreciated for its white and tender lean meat, which is practically boneless. The fish has a slightly sweet but mild taste. It is rich in compounds that strengthen the nervous system and is ideal for people struggling with excess weight. The meat of this fish is rich in phosphorus, calcium, fluoride, and iodine, which prevents the development of thyroid diseases.

Sardines

This is a fatty fish, so it is a rich source of omega-3 and omega-6 unsaturated fatty acids. Consuming this fish helps lower blood pressure, improve blood circulation, and reduce the risk of atherosclerosis, heart attack, or stroke. It contains almost no mercury, toxins, or other harmful substances.

Salmon

This healthy fish is enriched with bioactive peptides that increase collagen synthesis, necessary for proper joint function. When buying this fish, pay special attention to the skin, which should be smooth and slightly moist. The eyes should not be cloudy or sunken, but clear and bright, and the smell should be mild and marine.

Earlier, we wrote about the number one product to avoid.