Fish are an important source of protein in the human diet, providing an average of 18% quality protein per 100 grams. This protein is vital for building the body and muscles. In addition to protein, fish offer essential vitamins and minerals such as vitamin B12 for brain function and nervous system health, vitamin D for calcium absorption and bone health, vitamin E, potassium, magnesium, zinc, iron, and iodine for thyroid function and metabolism.
However, not all fish are equally beneficial for health. The process of frying can eliminate many of the nutritional benefits that fish provide. The oil used in frying often contains high levels of omega-6 fatty acids which can counteract the protective effects of omega-3. It is recommended to avoid fried fish altogether and choose options that are grilled or baked instead.
When incorporating fish into your diet it’s important to choose wisely as some species may not be as beneficial as others. Carp and Nile princess are among the least recommended due to their higher fat content and lack of omega-3 fatty acids. Instead opt for fatty fish such as salmon or mackerel which are high in omega-3s or lean white fish like cod or tilapia which provide a good balance of both types of fatty acids.
In summary choosing non-fried fish rich in essential nutrients can provide numerous health benefits including improved muscle growth, enhanced brain function and better metabolism while avoiding species with higher fat content or lack of omega-3s can help individuals reap the full potential that fish has to offer.