Fish are a popular source of protein in the human diet, providing approximately 18% quality protein per 100 grams. This protein is essential for building and maintaining the body’s tissues and muscles. Additionally, fish contain a variety of vitamins and minerals that are crucial for overall health, including vitamin B12 for brain function and nerve system health, vitamin D for calcium absorption and bone health, vitamin E for antioxidant protection, potassium for blood pressure regulation, magnesium for muscle function and energy metabolism, zinc for immune function and wound healing, iron for oxygen transport and energy production, and iodine for thyroid hormone synthesis and metabolism.
However, not all fish are equally beneficial for your health. When fried, fish can lose its nutritional value due to the presence of high levels of omega-6 fatty acids in the oil used. These fatty acids can offset the protective effects of omega-3 fatty acids found in fish. Therefore, it is important to choose non-fried fish options whenever possible. Carp and Nile princess should be avoided due to their higher fat content and lack of omega-3 fatty acids.
Incorporating fish into your diet can provide numerous health benefits if you choose the right types of fish. Selecting fish that are rich in essential nutrients can help you reap these benefits while minimizing potential negative impacts on your health.