Nutritionists say that fish must be present in the diet, as its health benefits are enormous. At the same time, it is rather difficult to find a universal answer to the question of which sea fish is the most useful, since each of its varieties is good in its own way.
The benefits of fish
Any sea fish is a source of Omega-3 acids, which are necessary for maintaining the elasticity of the walls of blood vessels, lowering the level of bad cholesterol and preventing heart disease. With a sufficient amount of them, metabolic processes in the cells improve and the youthfulness of the skin remains longer. The peculiarity of Omega-3 acids is that they are not produced by the human body itself, and they can only be obtained from food. Acids are contained in fat crystals, which fish are forced to synthesize in order to keep warm in cold seas. In low-fat varieties of fish, Omega-3 acids are an order of magnitude less.
Also, in any of the species of marine fish, iodine and selenium are present in sufficient quantities, which are necessary for the normal functioning of the thyroid gland. Selenium also promotes the elimination of heavy metal salts from the body, accumulated as a result of negative environmental conditions. In addition, fish is a source of protein that is much more easily digestible than meat provides the body. It is less high in calories, therefore it is good for those who monitor their weight.
Not only fish itself, but also seafood has similar properties.
What kind of fish is the most useful
In addition to the most characteristic types of vitamins and acids, each of the fish varieties is good for its special properties. For example, salmon contains a large amount of potassium, phosphorus and fluorine, and also contains vitamins PP, C, B1, B2. Mackerel contains fluoride, sulfur, zinc, B vitamins, including B12. Halibut contains vitamins A and E, selenium and iron. However, the more affordable flounder, belonging to the same fish family, has similar properties. The same amount of vitamins A, B, and D is contained in the tender pulp of cod. So every fish has every right to take its rightful place on the menu.
To prevent atherosclerosis and other vascular diseases, as well as to meet the body's needs for nutrients, it is enough to consume two servings of fish per week.
How to preserve the beneficial properties of fish during cooking
Fresh fish is most useful, since when frozen, it loses some of its nutrients. Since not everyone has the opportunity to cook only fresh or chilled fish, it remains only to choose those carcasses that were stored correctly after freezing. If the fish is thawed, and then frozen again, then one cannot count on its benefit. The greatest amount of vitamins and minerals is retained when steaming, stewing or baking. In boiled fish, some of these substances go into the broth, and fried fish, like other products that have come into contact with hot oil, are not very good for health in principle. Omega-3 acids are also preserved in salted fish, although in comparison with fresh fish it is less useful.
