Almost all healthy diets encourage you to eat more fish or at least 225g of seafood per week. However, not all fish are the same. So you need to know what are the benefits of eating fish as well as how to choose the right type of nutritious.
1. Healthy fish dishes
1.1. Omega 3-rich fatty fish
Omega 3 fatty acids are numerous in fatty fish and oils. This substance is very good for the heart and brain. Just consuming about 113g of omega 3 seafood per week reduces the risk of heart disease by 36%. Omega 3 also has the effect of limiting the risk of diseases such as stroke and Alzheimer's .
These types of fish abundant in healthy acids include:
- Salmon: 100g salmon has up to 2.3g of Omega 3, which reduces the amount of cholesterol in the body, maintains the flexibility of the arteries, strengthens the heart muscle, reduces blood pressure and prevents atherosclerosis. In addition, salmon is also rich in essential vitamins and minerals (iron, calcium, phosphorus, selenium and vitamins A, D, B);
- Herring: Elongated shape, less scales, more flesh and less fish. This fish is very rich in nutrients, the oil in herring contains many omega 3s that are beneficial to the brain. This type of fish can be smoked and packed for long storage without losing much nutritional value;
- Anchovies: In addition to unsaturated fatty acids that help the body reduce bad cholesterol and be good for the heart, anchovies also contain a lot of proteins and vitamins E, D, A. This type of fish is very close to Vietnamese people and nutritious, easy to prepare into many delicious dishes;
- Sardines: Rich in healthy fats and essential vitamins. Sardines are often sold in canned form, even the bones and skins of sardines have a lot of nutrients.
1.2. Lean meat fish
This type of lean fish has a lot of protein and fewer calories than fatty fish. In each serving 85g of lean fish contains less than 120 calories, but provides you with quite a lot of protein. Some typical types are:
- Perch: Living in both salt water and fresh water, perch meat has a sweet, nutritious taste, helping people eat healthy, less headaches. Soup or copper perch cake is a very good dish for those who have just woken up;
- Cod: White meat grain, mild flavor, provides phosphorus, niacin, fat and protein. Cod also has vitamins B12, A, C, calcium and many other minerals. Oil extracted from the liver of cod can reduce osteochondrosis, as well as the risk of colon cancer;
- Flounder / Buffalo tongue fish: The meat has a sweet and slightly fatty taste, especially without bone chips. This type of fish is favored by the Japanese for increasing the sensitivity of the child during the stage of brain development.
If you do not like to eat a lot of fish but still want to add seafood to your menu, then perches and cod can be a good choice. They don't have much fishy smell and are easily overwhelmed by the taste of your favorite sauce.
2. Bad fish dishes
2.1. Fish containing high mercury content
Too much mercury in the body causes the risk of brain and nerve damage in adults. This toxic substance can also affect the development of babies and young children.
Types of fish containing high levels of mercury that need to be avoided include:
- Chessfish (Marlin);
- Crocodiles, also known as dumpfish, square-head fish, tilefish.
2.2. Emperor t-fish
In general, cod is a particularly good source of omega 3, which can become part of a healthy diet. But king fish – especially those caught in Pacific waters – have a high mercury content. Doctors said young children and women who are pregnant or breastfeeding should avoid this fish altogether.
2.3. Orange Roughy
It is one of the longest living marine fish, with an orange rough appearance and can live up to 150 years of age. It is this that has exposed the bream to many unhealthy factors, such as mercury, for a long time. So, this deep-sea fish is not a good choice for your menu.
3. Some types of fish to pay attention to
Just like ma ma ma, different types of tuna will carry separate mercury content. For example, it is advisable to avoid eating bluefin tuna and large-eyed tuna. Albacore striped tuna and yellowfin tuna do not contain much omega 3, so you should not eat more fish once a week. It is best to take it with canned low-fat tuna up to 3 times a week to get a good source of protein.
3.2. Other types of fish
Some types of fish do not have so much mercury that you have to avoid completely, but also not abundant omega 3 to make you consume regularly. Do not need to eat the following lot of fish:
- Large birdfish;
- Dolphins / seapbacks;
- Sea rosefish.
3.3. Naturally caught fish and farmed fish
It is impossible to claim that naturally caught or farmed fish will be healthier. Both types can contain mercury. While naturally caught fish tend to contain lower saturated fats, fish raised in raft ponds are often more abundant in omega 3.
Summing up around the question of what substance to eatfish , experts say fish are foods rich in protein and healthy omega 3 fatty acids that the body cannot produce on its own. Omega 3 plays an essential role in brain health, and has been proven to reduce inflammation, reduce the risk of heart disease and be very beneficial for the fetus in the womb. However, whether to eat fish well will no longer depend on the type of fish you choose. Some types may have residual levels of mercury and toxic waste, young children and pregnant women should take note when eating.
In order to improve the quality of medical examination and treatment services, Share99 International Health Hub has now put the standard system of modern equipment into operation of medical examination and treatment procedures. Especially at Share99, there is always a team of doctors who are willing to listen, advise and treat diseases as well as advise on nutrition, good food for children, adults and the elderly.
Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.
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