Fish nutrition facts are everywhere. Most people are aware that fish is healthy and can promote good heart health, as well as contain other benefits that can benefit your skin, and digestive system, and even help certain medical conditions. So how are fish able to do this and are all fish created equally? Below are some fish nutrition facts that might be able to health you make healthier choices the next time that you go grocery shopping.
Not only do they contain a lot of vitamins and minerals, but the nutrients are packed closely together, too. According to the American Heart Foundation, it is suggested that people eat fish at least two times per week. Aside from containing a lot of vitamins, protein, and nutrients, they also have omega-3 fatty acids. Omega-3 fatty acids help protect the body against heart disease and are sometimes even featured in skin creams in order to keep the skin looking younger. Supposedly the colder the water that the fish came out of, the healthier they are. For the most part, the warmer the water that the fish come from, the lower their oil content is. In addition, generally speaking, fish that come from the ocean are considered safer than those that come from lakes due to the number of pollutants that they might be exposed to.
Vitamin B2 in fish helps the body metabolize fatty acids, amino acids, and carbs. Vitamin D, on the other hand, helps prevent osteoporosis by absorbing calcium into the body. Other nutrients that are found in fish are potassium, iron, calcium, phosphorus, and zinc. Potassium is important when it comes to the health of your muscles and nerves. Fish oils are also a good source of Vitamin D while salmon has a good concentration of Vitamin A. The high protein found in fish is good for people with diabetes. It can help regulate blood sugar. Plus, since fish is low in calories, depending on how it is cooked, it can help with weight loss which can be beneficial to those with Type 2 diabetes.
Fish can also be considered good brain food. The DHA found in the fish act as a nutrient that helps the brain cells and nervous system. They can also be beneficial to the adrenal and sex glands, as well as the eyes. Different types of fish contain different vitamins and nutrients. Salmon is one fish that contains a lot of omega-3s. Canned tuna, on the other hand, contains more protein and has less fat and calories. Tilapia is another kind of fish that contains a lot of protein and is low in fat. Herring, rainbow trout, clams, bluefin tuna, and salmon contain the highest levels of Vitamin B-12.
Still, lobster, shrimp, and mackerel contain the highest amounts of cholesterol while albacore, snapper, grouper, and halibut contain the lowest amounts. The riskiest fish as far as pollutants go are catfish, lake trout, and shrimp. The least risky fish are deep-water ocean fish, tuna, and salmon. For the most part, fish contain fewer fats than most meats. The fats that fish contain, such as linolenic acid and omega-3 fatty acids, are considered good for health. Omega-3s can be found most prominently in sardines, mackerel, anchovies, trout, herring, and tuna.
It is also important, however, to make healthy choices when it comes to choosing fish. Some fish contain mercury and too much mercury can have negative impacts on young children, as well as those women who are pregnant and nursing. Fish that should be avoided in these cases are swordfish, king mackerel, shark, and tuna steaks.
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