The benefits of fish for the human body. Fish: health benefits The benefits of fish in the human diet

Hello friends! In this article we will talk about which fish is the healthiest for humans.

Yesterday I was asked if I now eat anything other than “”?☺

I talk about them too often and write everywhere.

No, I’m not a sweet tooth at all (from the word at all), but I just wanted to learn how to cook the right treats.

And, of course, they are not at all the basis of my diet.

Our family loves fish, and we eat it MUCH more often than meat.

I decided to write this article about her, and a trip to Karelia inspired me to do this.

There we visited a trout farm.

And despite the fact that the fish looked beautiful and fresh, I didn’t want to buy it at all.

After all, the information that the most useful fish is wild fish, the one that was born and raised in its natural environment, has long been firmly ingrained in my head.

Let's talk in more detail about which fish is most useful and which you shouldn't eat.

From this article you will learn:

We have been told that fish is healthy since childhood.

This product is truly unique.

See for yourself, I will briefly list the main advantages of fish and how fish is useful:

• Fish contains ESSENTIAL fatty acids

I think that many people know that our body needs a constant supply of two essential polyunsaturated ones - alpha-linolenic acid (OMEGA 3) and linoleic acid (OMEGA 6).

These acids are not synthesized by our body, so we must get them from food.

But, there are also two more OMEGA 3 fatty acids, which are also vital for our body:

• eicosapentoenoic acid (EPA)
• docosahexaenoic acid (DHA).

These acids are not interchangeable, our body really needs them and are found mainly in fish!

This is one of the main factors indicating why eating fish is so beneficial.

The amount of OMEGA 6 to OMEGA 3 in our body should be approximately equal!

But, in fact, in practice, we consume much more OMEGA 6 due to the fact that they are more often found in products than OMEGA 3.

This creates an unhealthy imbalance in the body, which manifests itself in a variety of diseases (arthritis, depression, baldness, atherosclerosis, dementia, etc.)

Based on this, the World Health Organization (WHO) recommends eating two to three fish dishes per week.

• Fish is a source of complete protein, which is quite easily absorbed in our body.
• Fish is also a rich source of vitamins and microelements, such as vitamin A, D, potassium, phosphorus, iodine, which our body needs.

Salmon has the most optimal balance of OMEGA 3 to OMEGA 6.

The amount of EPA and DHA in this fish is perfect!

The daily dose of Omega-3 fatty acids is 85 milligrams.

This dose is found in just 100.0 salmon!

Wild fish vs farmed fish - which one to choose?

Today, all fish (including seafood) can be divided into two types: “artificial” or aquaculture (grown in artificial reservoirs on special feed) and wild fish (grown in natural conditions)

Here the opinion of nutritionists is clear: you need to choose the fish that has grown in its natural habitat, i.e. in rivers, seas and oceans.

Fish and seafood raised in captivity are fed diets laced with hormones, growth promoters, antibiotics, dyes and preservatives.

Today there are no strict requirements for food for this fish, that is, the dosage, quality, and safety of this food are not regulated in any way.

For example, artificially raised salmon contains 10 times more toxic substances such as diphenyl and dioxin than wild salmon. These poisons accumulate in our body and suppress the immune system, affect the liver, kidneys, nervous system and, most importantly, have a mutagenic effect.

The dye canthaxanthin is added to the food for “artificial” trout, which is very harmful to our vision.

And another very important factor is that Omega 3 fatty acids are almost completely absent in aquaculture fish.

What kind of fish can be raised artificially?

So, the main list of fish that can be grown in aquaculture includes:

• Salmon (salmon, salmon) - 90% of all salmon and trout on the shelves of our aquaculture stores
• Dorada (fish are bred in rooms with special light and fed with special feed to make the meat white and tender)
• Seabass - Wild seabass is listed in the Red Book. All that is sold in stores is farmed fish.
• Pangasuis and Telapia are trash fish that live in the dirtiest rivers in the world. But they manage to grow this fish artificially, treating it with male sex hormones, such fish grow faster.
• Sturgeon - most sturgeon are also listed in the Red Book; their fishing in the wild is prohibited. Everything we see on store shelves is mostly aquaculture fish.
• Carp, crucian carp, haddock and carp can also be raised in fish farms.
• Unfortunately, this also includes most seafood (mussels, oysters, shrimp, scallops, octopus, lobsters, lobsters)

What fish are wild?

So, wild fish, which grew in natural conditions, and therefore is healthier and tastier, is:

• Far Eastern salmon (pink salmon, chum salmon, sockeye salmon, coho salmon, Chinook salmon, trout, lenok, char, whitefish, etc.) is the main fishery for this fish in Kamchatka, Sakhalin and the Kuril Islands. This is the healthiest red meat and red caviar. This fish feeds on phytoplankton and krill and is rich in powerful antioxidants and Omega 3.
• Cod is a healthy dietary fish, especially cod liver, from which fish oil is produced.
• Pollock - Pollock is the closest relative of cod and the most accessible wild fish, which has a lot of useful properties. Pollock protein is absorbed almost completely by the human body, and in terms of the amount of iodine, pollock simply cannot be found.
• Saury - this fish cannot be raised in captivity. This wild fish is a real storehouse of vitamins and omega 3 fatty acids.
• Herring - the common herring, is actually a valuable source of selenium, omega 3 and complete protein.
• Mackerel - this fatty fish loved by many, has also never grown in captivity, and has all the advantages of wild fish.
• Flounder - I was amazed, but flounder contains more omega 3 than salmon; this fish is recommended to be consumed in the postoperative period for quick recovery.
• Also wild fish include: hake, whiting, navaga, greenling, capelin, sardines.
• The best fish among river fish are pike and perch.
• They have not learned to artificially breed squid from seafood, but imported fillets of it can be found on sale. It is better not to eat such fillet due to its chemical processing; it is best to buy Russian-made Pacific unpeeled squid.

How to choose the right fish?

This instruction manual will tell you how to choose the right fish.

Read carefully and remember!

You shouldn't buy fish fillets.

Very often, the bones are dissolved in it with a special chemical solution, and in order for the fillet to have a beautiful presentation, it is filled with water, salt, polyphosphates, dyes, ammonia and a bunch of other chemicals.

How to cook fish correctly?

It is worth paying attention to the following facts:

Well, the most harmful way to cook fish is smoking, especially hot smoking. Not only does it kill everything beneficial in fish, but it is also a source of carcinogens that cause cancer.

Well, that’s probably all, friends!

What kind of fish do you buy most often? What do you think is the healthiest fish for humans?

Alena was with you, be healthy and eat right!

photo@Robert-Owen-Wahl

Fish has been one of the most important foods in the human diet since the very beginning of the human race. Many types of river and sea fish today overflow the windows of our stores. It is sold fresh and frozen, salted, smoked, dried, various canned goods and even sausage are made from it. What are the health benefits of eating fish?

The benefits of sea and river fish

One of the best sources of animal protein for the human body is fish. Eating fish is much more preferable to us than meat.

Its protein contains all the amino acids we need, and, unlike meat, fish contains a large amount of such an important amino acid as methionine.

Fish protein is low in connective tissue and fat (only about 30% in the fattest types), so it is digested faster and easier. Fish is digested in the stomach in 1.5–2 hours, and, for example, beef in 5 hours. The percentage of digestibility of fish by our body is 94–98%, while meat is digestible only by 85–89%.

The calorie content of fish is also less than that of meat. In 100 g of beef you can find more than 160 kcal, and in river fish there are no more than 90.

In addition, fish is a very valuable food product also because it contains a fairly large amount of polyunsaturated fatty acids omega-6 and omega-3 and beta-carotene. These substances participate in intercellular processes and are simply irreplaceable for the body.

Scientists have long noticed that in those countries where fish is the main and daily product on the dinner table, people are much less likely to suffer from cardiovascular diseases, they have almost no cardiac arrhythmia, shortness of breath, they are more active and less tired than “meat eaters.” .

It has been proven that if you eat sea fish at least once every 7 days, the risk of a heart attack is reduced by more than 2 times, and a stroke by 22%! Eating sea fish every day further reduces the likelihood of these diseases!

In addition, regular consumption of fish prevents the occurrence of cancer.

However, this effect is inherent only in fatty sea fish: mackerel, tuna, herring, salmon, sardines and even sprat, and river fish almost does not have it.

Any fish contains many trace elements - magnesium, zinc, potassium, calcium, and especially phosphorus. Sea fish contains a lot of bromine, fluorine and iodine. Fish also contains iron, copper, manganese, sulfur, sodium, selenium and even gold. All types of fish are rich in vitamins B, D, E, and fish liver has a high content of vitamin A.

Fish has long been used in folk medicine as a remedy. Fish glue helped with hemorrhages, fish oil healed wounds, the liver of oily fish relieved eyesores, and tench meat was used to treat gout and fever.

Nowadays, such drugs as compolon, pancreatin, insulin and many, many others are produced from fish.

Sea fish is useful:

To reduce excess weight (it is quite low in calories);

For various diseases of the gastrointestinal tract (easily digested by the stomach);

For diseases of the thyroid gland (contains a lot of iodine);

It has an antitumor effect (due to the high content of vitamins B and E and unsaturated acids);

Has an anti-inflammatory effect (again, iodine!);

Has a beneficial effect on the cardiovascular system, thereby reducing the risk of strokes and heart attacks (potassium, vitamins B, B1, D, unsaturated acids);

Improves vision (fish contains a lot of vitamins A and B2);

Reduces cholesterol levels in the blood (due to the high content of unsaturated acids omega-6, omega-9, vitamins B3 and B12);

Helps normalize higher nervous activity (contains iodine, calcium, iron, magnesium, B vitamins, omega-3);

Increases life expectancy.

River fish is less healthy than sea fish, but still preferable to any meat. Among river fish, pike perch, pike, bream and burbot are considered the most delicious and healthy.

The amount of protein and fat varies among different types of river fish. Perch, pike perch and pike have only 1% fat, while in bream, carp and catfish its content is 2.5%.

An interesting fact: in terms of the amount of protein it contains, pike perch is ahead of chicken, and carp is superior to beef!

Fresh fish is the healthiest, so try to eat it whenever possible. Frozen fish is no longer so healthy, and smoked fish can actually be harmful.

During the spawning period, the fish is most useful and nutritious, and during the spawning period it is the most depleted.

The daily intake of fish is 150–200 g for an adult.

Harm to fish

Like any other food product, fish can, along with its benefits, also cause significant harm to our health.

Some 70–100 years ago, the environmental situation on our planet was completely different. And over the past decades, people have managed to spoil the air, water, and land so much that many food products, unfortunately, have moved from the category of useful to the category of harmful to health. Alas, this circumstance can fully be attributed to fish. Therefore, when eating a particular type of fish, it is first of all advisable to know where it was caught. Fish from ecologically polluted regions is also contaminated with various kinds of toxins and wastes, which easily enter the body of the person who eats such fish. It would never occur to us to drink water from such a dirty reservoir, but we often do not think about the harm that fish caught in it can cause to our body!

According to statistics from the US Department of Health, saltwater fish and seafood are the most common cause of all food poisoning and rank first on this sad list every year!

Such poisoning, in addition to feeling unwell, diarrhea, vomiting and headaches, can lead to disruption of the human kidneys and nervous system, and in severe cases, to death.

We all know what a terrible impression our rivers and lakes sometimes make on us. Oceans and seas, unfortunately, are no exception to this rule. During its life, sea fish, like a sponge, accumulates salts of heavy metals, lead, mercury, arsenic, radioactive cesium, and other chemical elements that are very harmful to health.

Fish grown in special artificial reservoirs, despite the fact that they live in clean water, can also pose a threat to our health. This is due to the fact that such fish, as a rule, are treated with food made from waste from the same fish production, which contains plenty of harmful substances.

The larger and older the fish, the more harmful substances it contains, so small fish are more preferable for our diet than large species of fish.

Favorite food is fish. Benefits and harms

The least mercury and its compounds are found in salmon, pollock, whitefish, catfish, light tuna (this is the type used in the preparation of canned fish) and shrimp.

Mercury and its compounds are the strongest poison for the human body, and in addition, they have the ability to accumulate in it and cause incurable diseases, including cancer.

Symptoms of mercury poisoning can include depression, fatigue, inability to concentrate, headaches and hair loss.

Few people know that fish is the only source of mercury entering our body and there is no mercury in other food products!

Tuna may contain a special, potent fish poison called ciguatera, which can cause severe poisoning.

In many European countries, tuna and canned tuna are prohibited for consumption during pregnancy at the official state level!

During this period, pink salmon, nelma, beluga, chinook salmon, navaga, pollock, and hake, which is so common in our country, are also considered dangerous to the health of the expectant mother.

Smoked fish also causes a lot of harm to our body. Carcinogens that form in it during the smoking process provoke the development of various types of cancer. The greatest danger in this regard is fish prepared by hot smoking, especially those made not in industrial conditions, but in an artisanal way over a fire.

Cold smoked fish is less dangerous, although it is not recommended to eat it more than once every 10 days, but there is no need to talk about its any benefits at all.

Today, very often, unscrupulous manufacturers generally replace the process of smoking fish by soaking it in so-called liquid smoke, which in its essence is nothing more than tar. And although such fish in its appearance and taste are practically no different from smoked fish, the harm from eating it increases tenfold!

Possible harm from fish

In healthy women, excessive consumption of fish and seafood can lead to infertility and problems with conception.

The toxins that may be contained in fish can be especially harmful to pregnant women, nursing mothers and young children. A large amount of sea fish consumed by this category of people can lead to breast cancer, fetal malformations and, as a consequence, to underdevelopment and dementia of the child. Therefore, the recommended dose of sea fish for such people should not exceed 350 g per week.

Fish can cause severe allergies, so people prone to this disease should be very careful when eating it.

Fatty fish should be avoided if you have problems with excess weight, diseases of the gastrointestinal tract and liver, obesity and diabetes.

For gastritis, stomach and duodenal ulcers and other diseases associated with high acidity of gastric juice, you should completely avoid eating fried fish. If you suffer from these diseases, give preference to steamed dishes or eat boiled fish.

Those who adhere to the principles of a healthy diet should include fish in their diet. It is considered one of the best sources of vitamins and protein, as well as polyunsaturated fatty acids and beta-carotene, which are the “building blocks” for cells.

It has long been known that sea fish is more beneficial than poultry or meat. And in regions where this product regularly appears on the table, people are much less likely to suffer from cardiovascular diseases.

Useful microelements and calorie content of sea fish

The beneficial effect of sea fish on the human body is due to the high content of a number of useful substances, namely:

Vitamins A, D, E, F;

Various amino acids;

Methionine;

Tryptophan;

Polyunsaturated fatty acids (omega-3 and omega-6).

Due to this composition, sea fish are more beneficial than river varieties. In addition, it is a source of the following elements:

Manganese;

Calcium;

Phosphorus;

Most varieties of sea creatures can be considered low-calorie, since 100 g of product contains only 91 kcal. Depending on the variety, “sea meat” contains:

From 14 to 20% protein;

2 to 3% fat;

0.1 to 0.5% carbohydrates.

Other advantages of sea fish include the fact that it is easily absorbed by the body and is digested within 1.5-2 hours, whereas after eating pork or beef this process will take twice as long.

Sea fish: what are the benefits of this product?

Regular consumption of seafood allows you to achieve the following positive results:

The functioning of the digestive system is normalized due to the easy absorption of the product;

The condition of the thyroid gland improves due to the high iodine content;

The risk of tumor diseases and inflammatory processes is reduced due to the restoration of the balance of vitamins B, E and unsaturated acids;

Blood cholesterol levels are stabilized;

The functioning of the cardiovascular system is restored and the likelihood of heart attacks and strokes is reduced, since sea fish contains a sufficient amount of potassium;

Brain activity increases;

Vision improves thanks to vitamins A and B 2.

Consumption of fish also allows you to get rid of extra pounds, since this product contains a small amount of calories.

In addition, scientists have long established that residents of coastal areas who have the opportunity to regularly eat seafood have a higher life expectancy than “meat eaters.”

Contraindications for consumption

Like any product, fish is not good for everyone. It should not be eaten in the following cases:

- Having allergies. Since the “meat” of sea creatures contains a large amount of protein, this often provokes negative symptoms in people who are hypersensitive to this component.

- High activity of the thyroid gland. Sea fish contains large amounts of iodine, which acts as a stimulant for the endocrine system, which aggravates the problem with disorders of this kind.

In these situations, sea fish can cause significant harm to the human body and significantly worsen his health.

Sea fish: possible harm to the product

In some cases, sea fish can harm a healthy person even in the absence of any contraindications to its consumption. This product may lose its beneficial properties under the influence of the following factors:

—Pollution of water bodies. Every year, the environmental situation in the world is only getting worse; tons of industrial waste, including quite toxic ones, are dumped into the seas and oceans. Underwater inhabitants absorb harmful substances, as a result of which sea fish may contain mercury, cadmium, lead, arsenic and a number of other dangerous elements that can cause significant harm to the health of the person who eats such a product.

— Use of chemicals during cultivation. When marine fish are kept in a company environment, hormonal compounds are often used to stimulate rapid growth.

Sea and river fish, benefits and harm

The components of these substances remain in the organs and tissues of individuals and are often dangerous to humans.

— Freezing and subsequent defrosting. In areas far from the coast, it is impossible to purchase fresh sea fish; during long-term transportation, the product is subject to freezing, and this often happens more than once. As a result, the “meat” of marine inhabitants loses most of its beneficial substances.

In other words, fish grown in unfavorable conditions or repeatedly frozen and thawed will, at best, lose its beneficial properties, and at worst, cause harm to the human body.

What types of sea fish are the healthiest?

Sea trout;

Catfish;

Sole;

Tilapia;

Fish such as mackerel and halibut should be consumed in limited quantities. And it is better to exclude shark, swordfish and sea bass from the diet.

How to choose fish?

To ensure that eating sea fish does not cause harm to the body, you should know how to choose it correctly. Before making a purchase, you need to pay attention to the following points:

— A store. Like any product, it is better to purchase fish in large supermarkets, and not “from the car” near a metro station or bus stop. This is due to the fact that in the first case the product undergoes sanitary control and is suitable for consumption, and dubious retail outlets are not responsible for the quality of the products.

— Fish size. The larger the individual, the older it is, and when hake or pollock was caught in an ecologically unfavorable area, during its life it absorbed many harmful substances. For this reason, you should choose small and medium-sized carcasses, since young fish contain fewer toxins than older sea inhabitants.

—Individual's eyes. If the fish is of high quality, the eyes will be clear and shiny, and the presence of spots and cloudiness on the mucous membrane indicates the questionable freshness of the product.

— Gills. The respiratory organs of a healthy and recently caught individual have a dark red color and a uniform surface, and the presence of mucus on them indicates that the inhabitant of the seas left her native body of water quite a long time ago.

- Skin and scales. A certain amount of mucus is allowed on the fish's body, which should be colorless and free of foreign odors. Otherwise, eating such a product risks poisoning.

— Carcass elasticity. When lightly compressed, there should be no marks or dents on the body of the fish; a fresh and high-quality product is distinguished by its ability to quickly restore its shape.

After purchasing the carcass, you should conduct another “freshness test” at home. To do this, you need to lower it into a bucket of water. If the product is fresh, the fish will remain at the bottom, and in cases where it was caught long enough, the body will immediately float to the surface.

To get the maximum benefit from sea fish, it is important to combine it correctly with other foods. Vegetables and mushrooms go best with salmon, catfish, tuna and other varieties, and lemon sauce will add a unique taste and piquancy to the dish.

All gentle diets for any diseases or digestive problems contain fish dishes.

And this is not without reason, nutritionists will not advise anything bad!

Fish has enormous benefits, because fish protein is easily digestible, and the fat in fish will not cause harm.

What substances in fish oil are beneficial for the body and why - read on.

Fish: which is useful and why

Fish is a very nutritious food. It is rich in protein, vitamins and minerals, which are essential for maintaining good health.

Why is fish healthy?

Fatty fish are a rich source of vitamins A, D and E.

Phosphorus, sulfur and vanadium from fish meat promote tissue growth and repair.

Fish meat is also beneficial for the body in the formation of healthy teeth and gums, it improves complexion, hair structure and helps fight bacterial infections.

Fish plays an important role in preventing heart attack by regulating blood cholesterol levels. Substances from fish meat exhibit beneficial properties in the digestion and absorption of starch and fats, which leads to the production of energy.

Getting enough vitamin D is critical to maintaining optimal health. A significant deficiency of this vitamin leads to an increased risk of cancer, cardiovascular disease, multiple sclerosis, rickets, gum disease, goiter and hyperthyroidism.

Essential amino acids in fish oil, health benefits

Moreover, modern science has also discovered that omega-3 fatty acids from fish also play an important role in human health. Tryptophan, lysine, methionine and taurine are considered essential amino acids that play critical roles in brain function, eye function and neurodevelopment in infants and children. They are also good for the heart.

The human body cannot synthesize these nutrients in sufficient quantities, so fish must be included in the diet.

Omega-3 fatty acids from fish oil provide health benefits including:

Help maintain the health of the cardiovascular system by participating in the regulation of blood clotting and vascular function;

They are important in the formation and development of the nervous system, starting from the prenatal period;

Restores heart rhythm;

Reduces tissue inflammation and symptoms of rheumatoid arthritis;

Reduces depression levels

Slows down the decline of mental abilities in older people.

Which fish is the healthiest?

Although fish are generally very healthy, scientists have found a number of harmful substances such as mercury and polychlorinated biphenyls (PCBs) in many species. Fish, the harm from which is minimal, is represented by the following types:

Wild salmon;

Atlantic mackerel and herring;

Sardine;

Coalfish;

Anchovies;

Rainbow trout;

White tuna.

When it comes to fat, white-fleshed fish is less saturated with fat than any other source of animal protein and other fatty fish that are high in omega-3 fatty acids, or “good” fats, so they are more commonly used in diets.

How much fish should you eat

A person needs at least two 100 gram servings of fish per week: once with lean and once with fatty fish.

Red fish: what are the benefits for the body?

The above-described beneficial properties of omega-3 amino acids are maximally revealed in fatty varieties of sea fish, but most of all in red fish and salmon.

Red fish for healthy joints

The main danger of rheumatoid arthritis is the wear and tear of the joints, which leads to deforming changes. Red fish contains biologically active peptides that can regulate and enhance collagen synthesis, which increases the density of articular cartilage and prevents pain and inflammation.

Improved brain activity

Eating red fish actually helps develop (or maintain) mental abilities and relieves stress. The brain consists of 60% fat, in particular omega-3, and red fish rich in it, when consumed regularly, reduces the incidence of depression and aggression in children and adults, and in older people prevents impairment of cognitive functions of the brain.

Red fish: benefits for the heart and blood vessels

The healthy fats in red fish reduce blood clotting. The normal speed of blood flow through the vessels is about 60 km/h. This speed directly depends on the viscosity, density of the blood and its composition. The protein in red fish reduces the clotting of human blood, preventing the formation of platelets and blood clotting. An excess of platelets leads to narrowing of the walls of blood vessels and obstructed blood flow, which affects all organs, primarily the heart, brain, kidneys and eyes. Without red fish in the diet, the body is susceptible to stroke, arrhythmia, high blood pressure, and even heart attack.

Improvement of hematopoiesis

Omega-3 fatty acids in fish also play an important role in the production of hemoglobin molecules, which carry oxygen in red blood cells, as well as in managing nutrients passing through the cell membrane. They also prevent the harmful effects of fats that are harmful to the body.

Beneficial properties of red fish for the human eye

Just two 100g servings of red fish per week can significantly reduce the risk of macular degeneration (a chronic eye disease that leads to vision loss). For the treatment and prevention of dry eye syndrome, the optimal dose is 2-4 servings of red fish per week.

The benefits of red fish for the body for insomnia

Tryptophan in red fish acts as an effective natural sedative. Scientific research has proven that tryptophan helps you fall asleep quickly and stay asleep.

River fish: good for health

Although river fish does not contain many healthy fats, it is ideal for lunch or dinner, because it contains a lot of easily digestible protein. Just one serving of river fish per day provides more than a third of the daily physiological protein intake for adults. River fish is an ideal product for losing weight.

100 grams of perch (cooked without using fat) contains no more than 100 kcal, of which as much as 20 grams of protein, and only 4 grams of fat.

One serving (100 grams) of river fish contains (calculated as % of the recommended intake for adults):

25% cholesterol

20% of the iron norm for men and 9% for women;

8% calcium;

42% manganese;

25% selenium;

32% vitamin B-12;

8% niacin (PP, B3);

7% pantothenic acid (vitamin B5).

Vitamin D combined with calcium in river fish prevents brittleness of bones and teeth, preventing osteoporosis.

Despite the fact that river fish increases the secretion of gastric juice and stimulates digestion by improving fermentation from the pancreas, nevertheless, river fish dishes are beneficial even for ulcer sufferers.

Dried fish - health benefits and harms

For gastritis with low acidity, aspic, river fish soup, or a steamed piece of fish provide a healing effect.

Pike perch is a dietary meat. The main thing is that it is very easy to prepare. Just separate the fillet, lightly salt and pepper, sprinkle with lemon juice, and place in a double boiler for 20 minutes. With rice on the side, this dish is suitable for literally everyone.

Fish: what is harmful to health?

Scientists are concerned about the lack of control over industrial fish farming. Researchers are increasingly finding in such fish that end up on store shelves a large amount of antibiotics, pesticides and other chemicals that cause harm to the fish for the human body.

Fish caught in natural conditions is almost never harmful. The exception is large species of fish - tuna, shark, swordfish and golden snapper - they naturally accumulate a lot of mercury (so-called biomagnification). It is better to replace these large fish with small varieties of salmon.

But there are other pitfalls when choosing red fish. In its natural environment, salmon has a bright red fillet. When salmon are farmed commercially, their meat may be pale pink in color. To give meat a natural appearance, manufacturers use the dye canthaxanthin by adding it to fish feed. Unfortunately, you won’t read about its presence or absence on any fish label in the supermarket.

You need to be especially careful when choosing river fish, since rivers are considered a more polluted habitat (river water is used, for example, to cool production facilities in many factories). Try to buy river fish caught away from chemical plants.

Fish for children: good or bad

The brain and retina are unable to fully develop without omega-3 fatty acids, so omega-3 intake is vital during fetal development and early childhood. The human body is unable to synthesize them, but fish is useful due to its full saturation with them. This explains the indispensability of breast milk for babies, because it is a natural source of omega-3 for them.

Children who receive breast milk, and later, red fish, have higher learning and academic performance, and also reduce the likelihood of central nervous system diseases and eye pathologies.

The benefits of fish for the body described above are only a small part of the proven properties. In addition, research is carried out daily, and so far their results only prove the enormous health benefits of fish.

Photo: Alexander Raths/Rusmediabank.ru

Most of us love tasty, mouth-watering fish. We eat it on weekdays and serve it on the festive table, red and white, salted and smoked. We fry it, bake it in foil in the oven, cook it with marinade and tomato sauce, etc.

Benefits for organs and systems

has many valuable vitamins and microelements. And most importantly, it contains unsaturated fatty acids omega-3 and omega-6, which are necessary for the functioning of our body. Therefore, it is extremely beneficial for health and should be included in the diet as often as possible.

The beneficial substances contained in fish have multiple effects on the body. They:
- dilate blood vessels, thereby reducing the risk of developing atherosclerosis and preventing the formation of blood clots,
- reduce the risk of cardiovascular diseases,
- cures anemia (anemia),
- improve brain function,
- normalize the functioning of the nervous system,
- have a beneficial effect on the thyroid gland, improve the health of the endocrine system,
- strengthen the skeleton, bones and joints,
- prevents the occurrence of osteoporosis,
- prevent the occurrence of arthritis,
- improve the condition of vision, hair, nails, skin,
- improve the condition of mucous membranes.

Properties of fish

It contains easily digestible protein and is quickly digested, much easier than meat. Therefore, it puts less strain on the gastrointestinal tract and does not leave a large amount of waste.
It is in the blood and counteracts the formation of cholesterol plaques. And, of course, fish oil is the main source of nutrients.

Fish contains a lot of phosphorus, which strengthens the nervous system and makes a person more active. It is also rich in iodine and fluorine. With their deficiency, the functioning of the thyroid gland and the entire endocrine system goes wrong.

In addition, fish contains manganese, zinc, selenium, iron, magnesium, phosphorus and vitamins A, D, E, F. All of them help to activate metabolism and improve the functioning of the body.

Which to prefer: river or sea

Fish that is caught in rivers, lakes, ponds and other freshwater bodies contains less protein. But most importantly, it does not contain iodine and fluorine, which are extremely beneficial for health.

But they are found in sea fish. Marine and very rich in the vitamins and microelements listed above. Therefore, when choosing between river and sea fish, it is better to prefer the one that is caught in the vast seas and oceans.

How to choose it

It is only useful, but spoiled can cause harm. Therefore, when buying fish, it is worth considering some rules.

First of all, fresh fish is sold with the head. Her eyes should be clear and protruding. And if they have sunk in and become cloudy, this indicates that it no longer has the required freshness. In addition, fresh fish has bright, red gills, and the abdomen is in no way swollen.

If the fish is “second fresh,” then it is gutted, the head is removed, and sold in this form. This does not indicate that it has gone rotten, but only that it is no longer the freshest.

You and I often buy frozen fish in department stores and supermarkets. How to determine its condition? The carcass of frozen fish should be straight, undeformed, and the skin should be smooth and shiny. Then you can safely buy it.

Therefore, if you eat fish from freshwater bodies, first of all, carefully inspect it when cutting it. Then subject it to thorough heat treatment: cook for a long time or fry well.

When cutting sea or ocean fish, be sure to remove the head and gills, because these parts absorb harmful substances that may be contained in the water.

There are species of fish that are inherently poisonous. For example, this is the Japanese fugu fish. Only cooks who have undergone special training are allowed to prepare it. If the fish is cooked incorrectly and the technology is broken, death can occur within a few minutes. But, despite this danger, the Japanese eat this fish. True, it is served only in some restaurants and is very expensive.

Let's also not forget that fish is a perishable product. Therefore, if you do not prepare it immediately, then store it strictly in the freezer.

The most useful varieties

Prefer fish varieties that contain large amounts of vitamins, microelements and unsaturated fatty acids omega-3 and omega-6. Here they are: halibut, salmon, salmon, herring, trout, catfish, tuna, mackerel, eel, sardines.
Low-fat fish are also tasty, but fatty fish are healthier.

Many people are accustomed to perceiving fish as an important food product. A wide variety of fish and fish products are regularly included in our diet. We know for sure that fish is good for health, but can it To harmbody under certain conditions? The topic of today’s article on the site “Beautiful and Successful” is this is fish, the benefits and harm associated with its consumption.

Let's start with the benefits of fish

Almost any fish, both river and sea, contains many elements. For example, from our school days we remember that fish is rich in phosphorus.

There is also a lot in fish iodine, calcium, zinc, selenium, vitamins and other elements we need.

Surely you have heard about Omega-3 and Omega-6– fatty acids contained in fatty fish, such as trout, salmon, mackerel.

Undoubtedly, each of these elements is important for our body and healthy life.

The rich composition determines numerous beneficial properties of fish. For example, regular use of this product:

• Reduces cholesterol concentration in the blood;
• Strengthens the heart muscle, blood vessels and brain;
• Makes the brain work much more efficiently;
• Improves the general condition of the body;
• Improves blood quality;
• Normalizes fat metabolism;
• Keeps the body young and strong longer;
• Serves as an excellent prevention of serious diseases, such as angina pectoris, diabetes.

Note! Regular consumption of fish - This is an excellent prevention of strokes, heart attacks and other dangerous conditions.

Some types of fish (for example, sturgeon, herring) have a beneficial effect on the immune system, eye health, skin, nails and hair.

It is impossible not to note the “unifying” property of fish. After all, it is around fish (most often dried, smoked or dried) that companies gather, communication in which can bring you pleasure.

That is The benefits of fish are undeniable.

But! The fish possesses the described beneficial properties only if it lives in natural conditions, spawns at the time established by nature and is not subject to regular “attacks” from humans.

Why can fish be harmful?

The benefits and harms of fish are determined by a similar characteristic - her rich composition. Health benefits come from a variety of natural components in the body of fish. And the harm is explained by the ability of fish to absorb all the poisons and harmful substances contained in the water.

Imagine how many of them can accumulate if Waste is regularly dumped into water bodies!

In addition, in fish living in harmful dirty water, salts of heavy metals accumulate. For example, salts of cadmium, chromium, lead, arsenic and other radioactive substances (for example, strontium-90) often accumulate in tuna and salmon. And it is the salts of these elements that can have a detrimental effect on human health.

Also, the benefits and harms of fish are “combined” age of the fish. The older the fish, the more different elements accumulate in it.

Beneficial substances weaken with age. And quite a lot of harmful substances can accumulate in fish. Accordingly, and The harm from eating old fish can be quite severe.

In addition to the condition of the water, the harmful properties of fish are influenced by the conditions in which the fish is kept.

In addition to rivers, lakes, and seas, a large number of fish reach the counter from the so-called "fish farms"

Did you know that fish feels pain? And what is it like for her, poor thing, to be in such habitats? Moreover, infections and diseases– a fairly common occurrence for such “fish farms”.

Undoubtedly, such fish have much less benefit than harm.

What harm can a sick fish cause?

Eating diseased fish can have very negative health effects. For example:

• Strontium-90, cadmium and other heavy metals may harm kidney function, adrenal glands and, worst of all, ovaries;
• A large number of harmful substances can cause infertility in men;
• Heavily infected fish may provoke cancer of various organs;
• Old sick fish can spoil the blood, disrupt metabolism and provoke hormonal imbalance;
• It is very easy for infected fish to poison and cause gastrointestinal irritation. Especially if you buy ready-to-eat fish.

Especially Sick fish is dangerous for pregnant women. Such fish not only does not bring benefits, it is harmful to the health of the unborn child, negatively affects its development, and can provoke physical disorders and mental disabilities.

And even the so-called “fish phosphorus” may not have the desired effect on the body, if the fish contains a lot of other harmful and difficult-to-digest substances.

It’s sad that there can be quite a lot of benefits and harm from fish. And the site recommends that you seriously think about such an important issue.

Fish - benefits and harm to the body. To eat or not to eat?

The question is, of course, interesting. And only you can answer it. But if you really love fish and are not going to exclude it from your diet, then Please pay attention to the following recommendations.

What kind of fish can you eat?

In order for fish to bring benefits and not harm, you need to follow basic rules:

• First of all, that's right choose fish when purchasing. - our site has already told. Pay special attention to the size of the fish. The longer and thicker it is, the more it can contain both useful and harmful elements.
• Secondly, It's better to cook the fish yourself. Nowadays, thanks to the abundance of household kitchen appliances, you can prepare real fish masterpieces. The main thing is to thoroughly rinse and clean the fish.
• Third, be sure to control the cooking process. For example, follow a clear temperature regime and frying time. Or when steaming, watch how the fish changes color or shape. Care when cooking is the key to ensuring that the fish will bring benefits and not harm.

Finally, if after a fish meal you feel If you feel unwell or have other unpleasant sensations, do not delay visiting your doctor.. It is quite possible that the cause of the malaise is the “wrong” fish.

As you can see, the benefits and harms of fish are complex and rather painful question. And it is unpleasant to realize that over time the level of pollution of water bodies increases, and, consequently, the danger to our health also increases.

We wish the beautiful and successful readers of the site to carefully and carefully treat their health and the health of their loved ones and buy only fresh quality products.

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Health

Many people know about the exceptional benefits of fish for maintaining full health. But when it comes to choosing fish, a problem arises.

We will tell you about several of the most useful species, but let us make a reservation right away that we are talking about fish that grew only in natural conditions.

The benefits of fish

1. Atlantic salmon

Salmon meat is considered an excellent dietary product. 100 grams of wild red fish contains half the daily value of vitamin B12, niacin, selenium, vitamin B6 and magnesium. Omega-3 fatty acids, which are found in large quantities in salmon, can affect a person's biological age.

Among the macroelements, potassium and phosphorus lead. These substances are known to be necessary for the functioning of the cardiovascular system, the development of muscle tissue and normal brain function.

2. Bluefish

100 grams of bluefish contain about 109 kcal. It contains about 5 percent fat and about 20 percent protein. Due to the high content of such important elements as phosphorus, potassium, calcium, sodium and iron, fish is considered very healthy.

Meat is especially rich in vitamin B12, which is necessary for full cellular growth and formation of blood cells, and vitamin D - for strengthening bones and improving skin condition.

3. Atlantic herring

Herring is considered one of the fattest fish, and it contains so much protein that 250 grams of herring covers a person’s daily needs. Omega-3 fatty acids, which are part of fish oil, have great benefits for the cardiovascular system and the entire human body.

It contains vitamins A, D, PP, group B, calcium, phosphorus, sodium, potassium, magnesium, fluorine, zinc, iodine. It has been proven that healthy herring fat significantly reduces the size of adipocytes (fat cells), which reduces the chance of developing dangerous diseases, including type 2 diabetes.

Composition of fish

4. Arctic char

The fish meat is not as fatty as that of other salmon, but it does not dry out during heat treatment. Fish oil contains polyunsaturated fatty acids, and they contain rare Omega-3.

Char can boast the presence of other vitamins and minerals. These are vitamins A, group B, PP, K, E, minerals - iron, selenium, potassium, calcium, phosphorus, magnesium. Thanks to the unique composition of this salmon representative, eating it will significantly reduce the risks of many serious diseases.

5. Anchovy

Due to its high protein content, this small fish is comparable in nutritional value to meat, while its calorie content is very low. Anchovy fillet is rich in vitamins and minerals necessary for the full functioning of the body. These are combinations of iron, phosphorus, magnesium, calcium, sodium, potassium and zinc. Vitamins - groups B, A, E, K, thiamine, riboflavin, niacin, folic and ascorbic acid.

Anchovy has a number of beneficial properties due to the presence of polyunsaturated fatty acids, lowers cholesterol levels and prevents heart disease.

6. Mackerel

The chemical composition of mackerel is very diverse. It includes trace elements, minerals, vitamins and fatty acids. The high content of nutrients makes mackerel a universal product for any diet, since it contains everything the body needs for normal functioning.

7. Rainbow trout

Trout contains a large amount of healthy fatty acids, macro- and microelements, which are very valuable for the human body. The average caloric content of rainbow trout is 119 kcal, which is per 100 grams of fish.

Trout contains vitamins A, B, C and PP, as well as potassium, zinc, selenium, magnesium, sodium, phosphorus and iron. By eating this type of fish at least once a week, it is possible to reduce cholesterol levels, strengthen blood vessels and nerve tissues, and avoid memory problems in old age.

8. Sardine

This small fish is well absorbed by the body and is an excellent source of protein. Sardine contains a whole complex of vitamins (A, B12, B6, D) and fish oil, which lowers cholesterol. Sardines contain Omega-3 fatty acids, which are intended to prevent cardiovascular diseases and reduce the likelihood of blood clots.

9. Tuna

Fish contains more than 25% protein, and this makes it one of the healthiest of its kind if you choose the right fish. Tuna contains a lot of Omega-3 and Omega-6 fatty acids, which are especially beneficial for the cardiovascular system, as they help manage cholesterol, reducing the risk of heart attack and the likelihood of blood clots.

The importance of selenium in tuna should be highlighted, since this microelement is able to cleanse the liver of toxins. Tuna is able to provide the body with the daily requirement of vitamin B12 and about 30% of the daily requirement of vitamin B6. Tuna is also rich in various minerals.

Along with beneficial types of fish, there are many varieties that can harm the body. Mercury contamination is a serious problem for many species of commercial fish, even those popular in restaurants around the world. These are sea bass, farm eel, tilapia, catfish, tilefish and pangasius.

There is no need to skimp on the quality of fish. If you want to pamper yourself and your loved ones with delicious and nutritious dishes, choose only the healthiest varieties of fish. When you choose fish, be guided by the first principle - the smaller the fish, the more likely it is environmentally cleaner.