Fish - how it is useful for humans. The healthiest fish. What are the contraindications?

Fish is valued for its unique balance of microelements and vitamins that we need for normal metabolism, active mental activity, good health and mood.

Fish contains from 15 to 26% proteins and from 0.2 to 34% fats. Based on fat content, fish can be divided into three groups: low-fat (skinny), moderate-fat (medium fat) and fatty varieties.

High-fat varieties from seas and rivers

It has been proven that any sea or river fish is much healthier for the body than animal meat. Fillet dishes turn out very tender, soft and pleasant. When cooked, river and sea pulp loses a minimal amount of liquid due to the large amount of easily digestible protein and the small amount of connective tissue.

The list of microelements and the level of fat content depends on the habitat of the fish, the age, sex of the fish and the time of year in which it is caught. River varieties contain lower amounts of vitamins A, B and D, iodine and magnesium, but river pulp contains more easily digestible iron.

Sometimes the fillet has a specific smell of mud with algae. The value of dietary fiber from fish from the sea is greater than that from river fish, since the pulp contains a large amount of proteins, vitamins soluble in water, iodine and polyunsaturated acids.

All fish varieties can be divided into the following categories according to the degree of fat content:

• low-fat (up to 3%) – pike perch, crucian carp, pike meat, pollock, mullet, pike, small roach, omul;
• medium fatty (up to 9%) – herring, perch, carp, pink salmon, carp, horse mackerel, tuna;
• high-fat (up to 30% or more) - saury, salmon fillet, lamprey, eel, mackerel, herring, catfish, sturgeon, asp.

Beneficial properties of fatty fish

The fat in a fish carcass is concentrated in the intestinal and abdominal areas. Meat can contain up to 30% fat depending on the type of fish, and its volume also increases during the spawning period of fish. The fatty pulp is rich in omega 3 and 6 fatty acids, vitamins, macro- and microelements, which ensures the full functioning of all vital systems of the human body.

Fish pulp is almost completely digestible, which has a complex beneficial effect on the body. Regular consumption of fatty fish reduces the risk of cardiovascular diseases. Phosphorus in the composition improves the condition of tooth enamel, strengthens hair, brightens the skin and strengthens the musculoskeletal system.

Fatty acids work together to reduce cholesterol, enhance tissue regeneration, increase protective function, and improve the condition of bones. The effects of acids activate brain activity, improve immunity and visual acuity.

For baby food, fatty fish is extremely necessary, since vitamins have a beneficial effect on the mental development of children, sharpen attention, improve memory and perception of the surrounding reality.

Valuable elements of fish meat have a calming, activity-suppressing effect, produce happiness hormones and improve mood.

Calorie content of fish (table)

Another important indicator for fish, as well as any product, is energy value. For those who are watching their diet, it is important to understand how many calories are contained in a particular dish. It is logical that the fattier the fish, the higher its calorie content, but a lot will depend on the processing method. For example, flounder is a low-fat variety. When fresh, it contains only 83 kcal per 100 g. If you boil it, the finished dish will contain about 100 kcal, and if you fry it, the calorie content will almost double. This dish can no longer be called dietary. Therefore everything is relative. Below is the energy value of fresh fish per 100 grams of product, as well as the calorie content of some seafood, which is highly desirable to include in your menu.

Calorie table for fish and seafood

One of the favorite delicacies for many are red fish dishes. First of all, it simply tastes amazing, and, moreover, fortunately for all fish eaters, it is incredibly healthy. Salmon, chum salmon, pink salmon, trout, sterlet, beluga, sturgeon are perhaps the most famous representatives of this class. They belong to the group of medium-fat and fatty foods and contain moderate to high calorie content. Red fish is rich in omega-3, the benefits of which we described above. In this regard, by including this product in the diet, you can strengthen almost all body systems: heart, bones, nerves, etc.

Possible harm

Fatty fish can have negative effects on the body. Before eating, raw materials should be carefully inspected for damage, and the catch region should be clarified to eliminate the possibility of poisoning.

People with allergies should not eat it; during pregnancy, saury, pink salmon, tuna and hake should be excluded from the menu. It is better not to consume raw fish pulp due to the possible presence of bacteria in the meat.

Important! You should not store fatty fish fillets in a warm place or in sunlight for a long time, since in the light, fat oxidation processes that are harmful to the body grow in the flesh.

Fish and seafood rich in omega-3

Fatty fish contain large amounts of omega-3 fatty acids and are also an excellent substitute for heavier, more difficult-to-digest meat products. Medium-fat fish is often included in dietary and sports menus, since, on the one hand, it contains a sufficient level of “correct” fat and high-quality protein, and on the other hand, medium-fat varieties are well absorbed by the body. Low-fat varieties of fish, as well as almost all seafood, are ideal for a healthy and dietary diet, as they are light and nutritious food. Below is a table of omega-3 content in popular varieties of fish and seafood.

A person needs to consume 1 g of omega-3 daily, and fish is an excellent source of this fatty acid. But this is far from the only advantage of this product.

Which red fish is the fattest?

The leading positions in terms of fat content are occupied by all varieties of salmon fish. Depending on the time of year, the volume of fat in the pulp ranges from 10 to 20%. More pleasant, tender and non-bony meat is characteristic of trout, salmon and salmon.

Salmon is a red fish that has a high concentration of omega 3 and 6 fatty acids, so eating salmon will protect the body from gastrointestinal diseases, thrombophlebitis, and liver diseases. It is better to fry salmon on a grill pan using oatmeal, flour and starch breading.

It is also convenient to smoke fish, marinate, salt and add to salads, appetizers and put on sandwiches. The optimal cooking method is considered to be baking fish in foil or a cooking bag, as well as eating the tender flesh lightly salted.

Do not weigh down the meat with a lot of oil and seasonings.

Dividing fish by fat content

Different types of seafood differ in the ratio of proteins and fats and are generally divided into 3 groups. The classification of fish varieties is based on the fat index, which varies in the product from 0.2 to 35%. Any fish is very healthy, but for a healthy diet it is recommended to regularly consume medium-fat, and even better, low-fat varieties. The processing method also matters. The final calorie content of the dish will depend on it. Nutritionists recommend boiling and baking fish, so it will retain all its beneficial properties and will not “gain” extra calories.

The fattest fish in the world

Euchalon is named the fattest fish in the world. About 200-300 years ago, the inhabitants of Canada used it in dried form as a wick for lighting rooms. Euchalon lives in the Pacific Ocean, its fillet has a fat content of more than 40%, which means that the pulp is not suitable for dietary nutrition.

In Eastern Europe, the fattest fish, golomyanka, lives on the cleanest Lake Baikal. Its carcass is almost completely transparent, and the length of the carcass can reach from 15 to 25 cm. When you try to cook golomyanka, you will end up with a pan full of fat and a skeleton without meat. It is this northern fish that is the basis of the menu of all other inhabitants of the north of Baikal.

Important! In domestic waters there is a pearl fish called bleak, which makes excellent canned food for the winter.

Description of varieties

The proposed description of river and sea fish will allow you to understand the advantages and disadvantages of fatty fish fillets.

Low-fat fish for diet

• Eel (up to 30%) is a delicious ocean fish with an increased amount of proteins, sodium, magnesium, potassium, copper, manganese, selenium, vitamins B, A, D. Eel meat has a positive effect on the cardiovascular and nervous system, has a rejuvenating effect , treats eye diseases.
• Mackerel (depending on the season 13-27%) - the fish is considered one of the fattest inhabitants of the sea. The fillet contains iodine, phosphorus, zinc, chromium, sodium, amino acids, vitamins of groups A, E, B, PP. Consumption of mackerel has a preventive effect against cancer. Mackerel is shown as part of the menu for nursing mothers, the elderly and children. Large mackerel increases the body's resistance to harmful influences, strengthens the heart and blood vessels.
• Herring (19.5%) is a marine and oceanic inhabitant, popular due to its high content of potassium, proteins and antioxidants. There are no carbohydrates in herring. The pulp has a preventive effect on the health of the heart, blood vessels, vision and blood.
• Salmon (13.6%) is a sea creature that combines a complex of vitamins B, A, D, omega 3 acids, proteins and minerals. Salmon steaks are considered healthy foods. Salmon has regenerative properties and has an anti-inflammatory effect. The pulp will strengthen blood vessels, improve heart function, and sharpen brain function.
• Capelin (7.2%) is an oceanic fish with a high content of amino acids, protein, potassium, fluorine, and sodium. Consumption will improve the functioning of the thyroid gland, brain and heart. The pulp, even with a high calorie content, is indicated for diabetics.
• Carp (5.3%) – inhabitant of fresh rivers and lakes. The fish has a sweetish taste of the flesh with a delicate and elastic fiber texture. Meat contains large amounts of magnesium and potassium, which improves the functions of the musculoskeletal system, restores the nervous system, improves the quality of hair and nails, and strengthens bone tissue. In terms of cost, carp are more budget-friendly than sea creatures.
• Trout (5%) – can live in rivers and seas. The color of the fillet can vary from pale red to white. Trout is famous for its high taste. The composition contains riboflavin, magnesium, potassium, folic and nicotinic acid. Systematic consumption of trout improves brain performance and accelerates metabolic processes in the body.
• Halibut (4%) is a type of flounder fish. Halibut is distinguished by its tender fillet with a pleasant characteristic sourness. Fillet contains folic acid, phosphorus, copper, selenium, and vitamins. The complex of useful substances accelerates metabolic processes and has a regenerating effect.
• Tilapia (3.7%) is an inhabitant of fresh waters with an excellent taste of meat. Tilapia is allowed for children's menus and for consumption by pregnant women. The pulp has a balanced composition of vitamins and minerals, but there is a high probability of purchasing a contaminated product.

It is necessary to ensure that the carcass of any variety is fresh, free of foreign odors and stickiness

Fatty fish: list, health benefits | Food is medicine

List of fatty fish and health benefits

Fatty fish have fat in the tissues and in the abdominal cavity in the gastrointestinal tract. Its fillet contains up to 30% fat, although this figure varies both within and between species. For example, fatty fish include small forage fish such as sardines, herring and anchovies, as well as other large pelagic fish such as salmon, trout, tuna and mackerel (1).

Oily fish can be compared to white fish, which contain fat only in the liver (much less than fatty fish). White fish include cod, haddock, flounder, etc. White fish are usually demersal fish that live on or near the seabed, while oily fish are pelagic - they live in the water column.

Fatty fish meat is a good source of vitamins A and D and is rich in omega-3 fatty acids (white fish also contains these nutrients, but in much lower concentrations). For this reason, consuming fatty fish rather than white fish may be healthier for people, especially in relation to cardiovascular disease (2).

However, fatty fish are known to carry higher levels of contaminants (such as mercury or dioxin) than white fish. Among other beneficial effects, the researchers note that omega-3 fatty acids in oily fish may help improve inflammatory diseases such as arthritis.

Fatty sea fish: list

Fatty fish contain significant amounts of fat in all tissues of the body and in the abdominal cavity. Here's a list of fatty fish:

• sea ​​trout
• mackerel
• anchovies
• sardines
• sprat
• acne
• herring
• pollock
• tuna
• shark
• Atlantic sturgeon
• sea ​​bass
• flounder
• halibut

All of these fish are rich in omega-3 fatty acids, whether they are canned, fresh or frozen.

The fattest fish among river and lake fish:

• salmon
• trout
• sturgeon
• saberfish
• burbot
• silver carp
• carp
• lake whitefish
• smelt
• freshwater perch
• som

Health benefits of oily fish

Scientists have proven that regular consumption of fatty fish helps prevent the development of various diseases and pathological conditions, such as:

Dementia (dementia)

A 1997 study published in the journal Annals of Neurology included 5,386 elderly participants from Rotterdam. Researchers found that eating fish reduced the risk of developing dementia (3).

Older adults who eat fish or seafood at least once a week are less likely to develop dementia, including Alzheimer's disease. In addition to providing vascular protection, omega-3 fatty acids found in fish oil may reduce inflammation in the brain and play a role in brain development and nerve cell regeneration (4).

A French study published in 2002 in the British Medical Journal (BMJ) followed 1,774 elderly residents of southern France over seven years. Scientists studied how much meat and seafood they consumed and how this was associated with symptoms of dementia.

The finding was that people who ate fish at least once a week had a significantly lower risk of being diagnosed with dementia over seven years. This study strengthened the Annals of Neurology findings. Thanks to its longer duration, the BMJ study provided stronger evidence of a true protective effect.

Cardiovascular diseases

Consuming 200-400g of fatty fish twice a week may also help prevent sudden death due to myocardial infarction by preventing cardiac arrhythmia (5).

Eicosapentaenoic acid (EPA), found in fish oil, appears to dramatically reduce inflammation by being converted within the body into resolvins, with beneficial effects on cardiovascular health and arthritis (6).

Recommended consumption rates

In 1994, the UK Committee on Medical Aspects of Food and Nutrition Policy (COMA) recommended that people eat at least two portions of fish per week, one of which should be oily fish.

In 2004, the UK Food Standards Agency published guidelines on recommended minimum and maximum amounts of oily fish to be eaten per week to balance the benefits of omega-3 fatty acids with the potential dangers of consuming PCBs and dioxins. It reaffirmed the 1994 guidelines of two servings of fish per week, including one serving of oily fish. However, it recommended eating no more than four servings per week, and no more than two servings for pregnant or breastfeeding women (7).

The US Environmental Protection Agency (EPA) says the maximum permissible oral dose of methylmercury is 0.1 micrograms per kg of body weight per day. The corresponding blood mercury limit is 5.8 µg/L. Restrictions apply to certain fatty fish:

• marlin
• swordfish
• shark
• tuna (to a lesser extent) (8)

Recommendations for maximum intake of oily fish were up to four servings (1 serving = 140 g) per week for men, boys and women past childbearing age, and up to two servings per week for women of childbearing age, including pregnant and lactating women, and girls. There is no recommended limit on the consumption of white fish.

The 2007 EPA and USDA guidelines set a limit only for the consumption of oily fish with more than one part per million of methylmercury, specifically:

• malacanthas
• king mackerel
• shark
• swordfish

However, there are restrictions for breastfeeding/pregnant women and children under six years of age.

These populations should completely avoid consuming fish with a high risk of mercury contamination (listed above), and limit their consumption of fish with moderate and low levels of methylmercury to 340 grams per week. Consumption of longfin tuna (albacore) should be limited to 170 g or less per week.

Source: https://foodismedicine.ru/zhirnye-sorta-ryby-spisok/

List of varieties with fat content

The presented table provides a detailed list of high-fat sea and river fish varieties with a description and nutritional value.

Dietary fish: list

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Scientists have long proven that fish plays a key role in dietary nutrition. A gastroenterologist will explain what kind of fish you can eat if you have concomitant diseases, but its presence in the diet is mandatory.

Therefore, it should be included in the menu of those losing weight. Useful microelements and vitamins ensure health, and Omega-3 fatty acids will give beauty to hair and nails.

Therefore, eating fish will not only help you get rid of extra pounds, but also maintain your external beauty.

What are the benefits of fish for humans?

Before using the product in your diet, you should find out what the benefits of fish are for losing weight. Its pulp is useful due to its low-calorie protein content, which contains 25%. Easily digestible amino acids are digested in the stomach in 1.5-2 hours.

It is also useful due to the presence of polyunsaturated fatty acids Omega-3 and Omega-6. They strengthen the heart, prevent heart attacks, strokes, and atherosclerosis. Fatty acids cleanse blood vessels of cholesterol, stimulate the functioning of the brain and nervous system, and restore metabolism.

Fish contains a lot of vitamins A and D, minerals - phosphorus, iodine, fluorine, calcium. They help strengthen bones and teeth. It is ideal to include protein fish dishes in the menu three to four times a week. To lose weight, you should increase this amount to daily intake.

In addition to the benefits, there are also harms:

• a fresh carcass may contain helminths and parasites;
• a large carcass contains a lot of mercury and harmful metals;
• fatty varieties are very high in calories and will not help you lose weight, like salty and fried foods;
• smoked product contains carcinogens that cause tumors;
• Constant consumption of fish without including meat in the diet threatens iron deficiency.

fat in 100 grams of fish and seafood

High fat content (10 g or more) Atlantic herring, eel, sturgeon, stellate sturgeon, mackerel, sardines.

Medium fat content (from 5 to 10 grams) Salmon (Atlantic, coho salmon, sockeye salmon, chinook salmon), bluefish, catfish, rainbow trout, swordfish, catfish, capelin, carp, chum salmon, salmon, pink salmon

Low fat (2 to 5 grams) tilapia, halibut, mussels, sea bass, oysters, Pacific sea bass, chum salmon, tuna, hake.

Very low fat content (less than 2 grams) Pollock, pike, pike perch, crucian carp, cod, flounder, haddock, lobster, scallops, shrimp.