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Fish is a healthy food, rich in protein, which finds its place in a balanced diet. It is especially important for its omega-3 fatty acids, which are good, essential fats that humans do not produce themselves. Research has shown that omega-3s play a vital role in the health of the brain and heart. In particular, they have been shown to reduce inflammation, reduce the risk of heart disease and promote pre- and postnatal development. The American Heart Association recommends eating fish, especially oily fish such as salmon, trout, sardines and tuna, which are rich in omega-3s at least twice a week.
However, fish consumption presents minor risks. because of the possible presence of contaminants such as mercury and polychlorinated biphenyls (PCBs). Children and pregnant women should be particularly aware of these risks. These groups should avoid consuming fish highly contaminated with mercury, such as shark, swordfish, horse mackerel and tuna.
For all the others, the benefits of fish consumption outweigh the risks. Salmon is a great choice for your diet in general, but if your budget allows, go for the wild variety that contains more omega-3. Cod is a major source of phosphorus, niacin and vitamin B-12. Fresh or canned tuna is an excellent choice.
Unlike leaner white fish, mackerel is a fatty fish rich in healthy fats. It can reduce blood pressure and build up plaque in the arteries. Horse mackerel is a fish with a high mercury content, so choose Spanish with a low mercury content or with horse mackerel options. Rainbow trout is actually a safer option than nature because it is grown safe from contaminants. Sardines are rich in many vitamins.
The canned version is easy to find and actually more nutritious because you eat whole fish, including skin and bones. Wild Alaska Pollock is a high-protein, low-fat fish with a smooth taste and a fine, flaky texture. High levels of omega-3 fatty acids and vitamins B-6 and B-12, as well as low calories (81 calories per 100 grams) make it a healthy choice.
Source: Database Content
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