Health benefits of fish: why eat it 2 times a week
Fish is one of the few foods that gives you complete protein, omega-3 fatty acids and a solid dose of vitamin D on the same plate. In Estonia it has been an everyday food for centuries – today, sadly, we eat it less and less. Here is a short overview of what fish contains and why it’s worth bringing Baltic herring or salmon back into your weekly menu.
Why fish is good for your heart
Fish is about 20% protein and only 2–5% connective tissue. That makes it easy to digest and suitable for both athletes and older people whose appetite has become more modest. Fish protein is complete – it contains all the essential amino acids in sufficient amounts.
The fat is the more important story, though. Fish fat contains long-chain omega-3 fatty acids – mainly EPA and DHA. They raise the level of “good” cholesterol (HDL) in the blood and lower the levels of triglycerides and “bad” cholesterol (LDL). In addition, omega-3 fatty acids inhibit the formation of blood clots and support immunity.
Energy content compared per 100 g of food:
- Pork – 324 kcal
- Chicken breast – 191 kcal
- Baltic herring – 103 kcal
Baltic herring comes out clearly ahead on energy density – and at the same time provides more omega-3 fatty acids than any cut of meat. That is exactly why nutrition specialists recommend eating fish 2–3 times a week.
One warning: don’t overdo fish oil capsules. Excessive doses can interfere with blood clotting and supply too much vitamin A and D, which are toxic in large amounts. An ordinary piece of fish does the same job more safely.
Vitamins and minerals in fish
Fatty fish are a true powerhouse of fat-soluble vitamins. Vitamins A, D, E and K – all present. The most valuable is vitamin D, which is in short supply in the typical Estonian menu. Your skin makes it from sunlight, but at our latitude there is too little sun for half the year. The result: calcium isn’t absorbed properly and bones weaken. Spontaneous bone fractures occur today even in young people.
Among the water-soluble vitamins, fish provides mainly B1, B2, B6 and niacin.
Among minerals, fish is rich in calcium, phosphorus and magnesium. They are most abundant in the fish bones, so there is no need to “clean” the bones out of fried Baltic herring or canned fish – these soft bones are the best source of calcium. Among trace elements, the most important are iodine, selenium, iron and zinc. Iodine supports the thyroid gland, and selenium works as an antioxidant. In Estonia, where iodine is often lacking in the diet, eating fish regularly is one of the simplest ways to fill that gap.
How to recognize fresh fish and store it
Fish spoils easily. The microbes living on it are psychrophiles – they multiply even in the cold. If fish is left at room temperature, the number of bacteria doubles in just 20–30 minutes. That’s why fresh fish must get home in a cooler bag and go straight into the refrigerator, below 3 °C.
Signs of fresh fish at the counter:
- The fish is firm, not limp
- The smell is fresh, not sharp
- The gills are light red
- The slime layer is thin and even
- The backbone is firmly attached to the muscle
Vacuum-packed fish needs special attention. The package looks safe for long storage, but the oxygen-free environment favors the growth of Clostridium botulinum – a bacterium whose toxin is one of the strongest poisons known in nature. Keep vacuum packs below 3 °C and respect the use-by date.
Pike, perch, pikeperch and ruffe caught in Estonian lakes, especially Lake Peipus, may carry the fish tapeworm (Diphyllobothrium latum). Properly cooked fish, or fish frozen all the way through in a deep freezer, is safe; eating it raw or lightly salted carries a risk of parasites. In humans, besides digestive problems, the fish tapeworm causes anemia resulting from vitamin B12 deficiency.
FAQ about fish
How often should you eat fish?
The nutrition recommendation is 2–3 times a week, including fatty fish (salmon, Baltic herring, herring) at least once. That is enough to cover your omega-3 needs without supplements.
Are bigger fish healthier?
Quite the opposite. The older and fattier the fish, the more heavy metals (mercury, arsenic) and other contaminants it has accumulated. Choose younger specimens – for example, Baltic herring no longer than 17 cm.
Is canned fish as good as fresh fish?
Generally yes. Canning softens the bones, and canned fish becomes a strong source of calcium and phosphorus. Choose products canned in oil or tomato sauce and keep an eye on the salt content.
Man with a fish in the picture: Imre Vähi https://www.facebook.com/superkinnisvaramaakler
Author: Marek Morozov
Come and train! ArtGym
