Fish — a healthy food ro-flag

Fish is a food which nutri­tion­ists fre­quently rec­om­mend as a healthy alter­na­tive to the other types of meat and it is also con­sid­ered essen­tial in achiev­ing a bal­anced diet from nutri­tious point of view. It is an excel­lent source of essen­tial fats, omega 3 and omega 6, pro­teins, vit­a­min A, D, E and B com­plexes, macro and oligo min­eral ele­ments (K, Ca, Fe, I, P, Se), all of which are indis­pens­able for the growth and proper devel­op­ment of the human body.

Fish is rich in ani­mal pro­tein (approx­i­mately 1522%), and the daily intake of 200g of fish ensures the nec­es­sary amount of essen­tial amino acids (lysine, methio­n­ine, tryp­to­phan, leucine). Com­pared to other types of meat, fish is eas­ily digestible (to a degree of approx­i­mately 97%).

Energy is pro­duced by lipids which rep­re­sent 0.420% of fish depend­ing on species, age and weight. Fish is rich in unsat­u­rated fatty acids respon­si­ble for the proper func­tion­ing of the cardio-​vascular sys­tem and the pre­ven­tion of ath­er­o­scle­ro­sis by reduc­ing the amount of cho­les­terol. The amount of fats con­tained in fish dif­fers accord­ing to the type of fish: over 8% in fatty fish (carp, cat­fish, mack­erel), between 48% in the case of medium fatty fish (trout, flat-​fish), and under 4% in fat-​poor fish (perch, pike, amur). Essen­tial fatty acids con­tribute to the decrease in cho­les­terol level, hin­der the assim­i­la­tion of other unhealthy fats in the organ­ism, and pre­vent the clog­ging of arter­ies, thus reduc­ing the risk of cardio-​vascular diseases.

Vit­a­mins play an essen­tial role in adjust­ing meta­bolic processes, espe­cially B com­plexes (B1, B2, B6), which ensure the proper func­tion­ing of the ner­vous sys­tem, but also vit­a­min A ( stim­u­lates the for­ma­tion of red blood cells), vit­a­min D ( fights rachi­tis and osteo­poro­sis), vit­a­min C ( plays an impor­tant role in the adjust­ment of cell metab­o­lism and the stim­u­la­tion of the immune sys­tem), and vit­a­min E (fights sterility).

Fish is also rich in min­er­als like flu­o­ride and iodine (vital for the nor­mal func­tion­ing of the thy­roid gland and the burn­ing of fats), and it also con­tains small quan­ti­ties of iron (involved in eritropoye­sis and in the treat­ment of anaemia), cop­per, zinc, mag­ne­sium, potas­sium, phos­pho­rus, which com­plete the pro­por­tion of 0.81,5%, explain­ing the benefic bio­log­i­cal effects of this type of food.

Fish almost com­pletely lacks car­bo­hy­drates, which makes it an ideal food for peo­ple suf­fer­ing from over­weight and dia­betes. Reg­u­lar intake of fish can reduce the risk of devel­op­ing can­cer (espe­cially ovar­ian, breast, prostate, esophageal, colon and oral cav­ity can­cer) by up to 50% due to the omega 3 essen­tial fats.

The caloric value of fish is of 8003,000 calo­ries per kilogram.