Taking care of your health, you should not forget to include fish in your diet. It is an ideal source of easily digestible protein with high nutritional value. Fish also contains fat-soluble vitamins, including vitamins A, E and D.
Cod
One of the most useful fish. Its meat is rich in high-quality protein. This is a great alternative to red meat and poultry. It is a versatile fish, taking into account the method of culinary processing and use in dishes.
100 g of cod covers about half of the daily requirement for selenium. It should also be noted that this relatively low-fat fish contains large amounts of vitamin B12 and phosphorus.
Omega-3 fatty acids are an important reason why cod is considered one of the healthiest fish. These are substances that prevent the development of Alzheimer's disease and have a beneficial effect on allergies.
Cod is also a valuable source of vitamin D3, which is especially necessary in the autumn-winter period. This allows you to get fish oil from the liver of this fish. Rich in unsaturated fatty acids and vitamins A and D, it stimulates the body's immune system.
Mackerel
It contains a large amount of selenium, which has a positive effect on the immune system and accelerates cell regeneration. This fatty fish also contains beneficial omega-3 acids and vitamin D. However, pregnant and lactating women should be careful and try not to eat it because of its ability to accumulate mercury compounds.
Rich mackerel and other valuable ingredients. The phosphorus contained in it, like vitamin D3, has a beneficial effect on bones and teeth, so doctors recommend using it for children.
Proper absorption of calcium and phosphorus in the body, as well as bone mineralization, are all the result of vitamin D3. Women who have a problem with an increased risk of muscle loss should eat mackerel.
Carp
Professional athletes or novice athletes belong to a group of people with increased nutritional needs. Such people need to eat nutritious food before training. One of them is a carp. It provides energy and replenishes nutrient reserves, so it is ideal for the diet of trained people.
Thanks to the high-quality low-fat protein, eating carp accelerates the synthesis of new proteins in the muscles. In addition, the omega-3 acids and collagen present in it have a beneficial effect on the joints of people involved in sports, etc.
Bream
The list of the most useful fish includes bream. An interesting fact is that the proteins contained in its meat are highly digestible. It ranges from 98.3%. – 98.8%. It is a medium-fat fish containing long-chain n-3 polyenic fatty acids (LC n-3 PUFA), which have many nutritional preferences.
Bream is also rich in many vitamins, including B vitamins, which affect the proper functioning of the nervous system. Thanks to the vitamin E contained in this fish, the risk of cancer and coronary heart disease is reduced.
Herring
Tender herring meat, rich in unsaturated fatty acids, proteins, and minerals, is appreciated by all fish lovers. The variety of vitamins such as A, E, B, and D3 makes herring a frequently purchased product.
For the herring to retain its valuable nutritional properties, it must be properly prepared. It is best to steam or bake.
Trout
Dieters can easily add this type of fish to their menu. This is a great alternative to poultry meat. Rainbow trout, steamed, baked, or stewed, has maximum nutritional value. Heat treatment should be carried out relatively briefly so that the tender meat does not fall apart.
Trout contains high-quality protein, B vitamins, and healthy fatty acids and is great as a main course, snack, or salad ingredient.
Pike perch
Another low–fat fish with valuable properties is walleye. Tender white meat is rich in proteins and vitamin D3. Walleye is an excellent source of selenium. It contains 44 micrograms, which covers 80% of the daily need for this element.
It should be known that selenium increases the body's immunity and protects red blood cells from free radicals. Vitamin D3 stands out among other valuable fish ingredients. 100 g of walleye can contain 143% of the daily requirement.