Fish are a valuable source of protein in the human diet, containing an average of 18% quality protein per 100 grams. This protein is crucial for building and repairing body tissues, as well as maintaining muscle mass. In addition to being a rich source of protein, fish also provide essential vitamins and minerals that benefit various aspects of health. For example, vitamin B12 is important for brain function and nerve tissue health, while vitamin D promotes calcium absorption and maintains bone health. Vitamin E helps protect cells from damage, potassium regulates blood pressure and supports heart function, magnesium supports muscle function and nerve transmission, zinc is involved in immune function and wound healing, iron contributes to energy production and oxygen transport in the bloodstream, and iodine supports thyroid function and metabolism.
However, not all fish are equally beneficial for health. Consuming fried fish can negate its nutritional value because the oil used often contains high levels of omega-6 fatty acids which can counteract the protective effects of omega-3. Therefore, it’s important to avoid frying fish or to choose non-fried options instead. Some examples of least recommended fish include carp and Nile princess due to their high fat content and lack of omega-3.
To maximize the health benefits of consuming fish, it’s crucial to select non-fried options that are rich in essential nutrients such as omega-3 fatty acids. By doing so, individuals can reap the many advantages that fish offer for overall wellbeing.
