Fish is one of the finest types of meat, and it is one of the main foods that provide the human body and mind with the essential nutrients it needs. This article answers many questions about the best types of fish, the nutritional value of fish, and the dangers of eating too much fish.

The best types of fish

Fish is a great alternative to eating red meat, and here are the best types of fish that have amazing nutritional properties:

  • Salmon Salmon: Salmon is a great choice to include in the diet, because it contains omega-3s in large quantities.
  • Sardines: It is an oily fish rich in vitamins, which can be eaten whole, including the bones and skin, which makes it very beneficial for the body.
  • Cod: Cod is a rich source of protein, phosphorous, niacin and vitamin B12.
  • Rainbow trout: It is considered one of the best types of fish that a person can eat, as it is delicious and lives in unpolluted areas.
  • Arctic char: It is a member of the salmon family, and it contains a high percentage of .
  • Mahi-Mahi or Lumboka: It is a tropical fish, it is also called the dolphin fish, and it is one of the fish that does not contain fat, as it is low in calories.
  • Plaice: plaice is common in marine and brackish waters. It is more common in Italy. It is characterized by containing a small amount of fat, and a high amount of omega-3.
  • Herring: Herring is a fatty fish similar to sardines, and it is one of the fish rich in sodium, so it should be eaten in moderation.
  • Mackerel: Mackerel is a fatty, oily fish that is high in mercury.
  • Perch: a medium-sized white fish that lives in the ocean or fresh water.
  • Striped bass: Sea bass contains a large number of antioxidants.
  • Tuna fish: Many people prefer to eat tuna, whether it is fresh or canned tuna, but it is recommended to limit its consumption because it contains a high percentage of mercury.
  • Pollockfish: This fish is found in Alaska in the North Pacific Ocean. It has a mild flavor and a light texture. [1]

Fish nutritional value

Fish is characterized by its high nutritional value, as it contains a good percentage of several nutrients important for the health of the human body. It is a natural source of protein, and is rich in many different vitamins and minerals, in addition to omega-3, which is concentrated in high quantities in fish. [2،3]

Fish contains the following main nutrients, the proportion of which can vary depending on the type of fish: [3،4]

  • proteins.
  • Healthy fats, such as monounsaturated fatty acids or polyunsaturated fatty acids, the most important of which are omega-3.
  • Carbohydrates, including sugars, but in very small amounts. [3،4]

Among the minerals and vitamins found in fish:

  • iodine.
  • Phosphorous.
  • Calcium.
  • magnesium.
  • Sodium.
  • potassium;
  • Iron.
  • zinc;
  • Vitamin B12.
  • Vitamin B3. [1،3،5]

As for the amount of calories in fish, it varies according to the type of fish and its source. Some types of fatty fish provide the body with large amounts of fat, so they are rich in calories. On the other hand, non-fatty fish provide the body with fewer calories. [3،4]

For example, one serving of herring (about 3 ounces) provides the body with 134 calories and 8 grams of fat. As for 3 ounces of black cod, it provides the body with 70 calories and 1 gram of fat. [4]

Also, for the same type of fish, the benefits of marine or wild fish will differ slightly from the benefits of river fish, due to the difference in the nutritional value of one portion for each type of these fish that live in different environments. [3،4]

Benefits of eating fish

It is known that eating fish constantly will return to the body many benefits and benefits, including:

  • Maintain brain health and prevent dementia, depression.
  • Reducing the risk of cardiovascular disease.
  • Reducing the risk of strokes.
  • Reducing the risk of autoimmune diseases, including rheumatoid arthritis.
  • maintain eyesight.
  • Improvement of sleep quality. [2،5]

Recommended daily portion of fish

It is usually recommended to eat fish twice a week or even small portions daily, in order to obtain the full needs of the body. Fish is not limited to fresh, but canned or frozen can suffice. [3]

The dangers of eating too much fish

Eating a lot of fish can cause harm to the body, because the body is exposed to large amounts of pollutants and heavy metals, which can be present in the body of fish, especially large fish. [1،6]

Whereas, these pollutants and heavy metals can cause damage to many body systems and their functions, especially the brain. [6]

Fish can increase the risk of poisoning by mercury and other types of heavy metals when eaten a lot, in pregnant women, nursing mothers, and young children. [6]

Tips when choosing fish

Take into account the following when choosing fish:

  • It is preferable to buy fresh fish that has not been caught for more than 5 days.
  • Fresh fish should smell like sea water.
  • When buying fish fillets, it is recommended to look for fillets with a wet texture, and whole fish is recommended to be firm and with clear eyes.
  • It is recommended to buy fish that contain low levels of mercury. [4]