Fish is consumed as a food by many species, including humans. It has been an important source of protein and other nutrients for humans throughout recorded history,
Protein
Protein is an essential macronutrient that serves many functions in your body.
The recommended amount of protein is 0.37 grams per pound of body weight, or 0.8 grams per kilogram ,
However, physically active individuals need 0.6–0.9 grams per pound, or 1.4–2 grams per kilogram
Research shows that high protein diets also aid weight loss
The simplest way to increase your protein intake is to eat more high protein foods.
That said, not all high protein foods are created equal. Some of them are extremely high in this nutrient, containing almost nothing but protein and water.
Here are 10 foods that are almost pure protein, comprising 80% of calories or more.
Vitamins
Vitamins are organic compounds necessary in the diet to support normal fish growth and health.
They are often not synthesized by fish and must be provided in
the diet.
The vitamins, minerals, and fatty acids in fish can provide significant health benefits. The vitamin B12 found in fish is crucial for the growth of healthy red blood cells, DNA reproduction, and nerve function. Consuming enough vitamin B12 is linked to a lower risk of dementia and heart disease.
Health Diet
Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.
Healthy Heart and Brain
Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don’t produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Nutrition Facts
Calories: 128
Carbs: 0 grams
Protein: 26 grams
Fats: 3 grams
Niacin: 24% of the RDI
Vitamin B12: 31% of the RDI
Phosphorus: 20% of the RDI
Selenium: 78% of the RDI
Potassium: 20% of the RDI
Tilapia is also a lean source of protein, with only 3 grams of fat per serving.
However, the type of fat in this fish contributes to its bad reputation. The next section further discusses the fat in tilapia.
Health Benefits
The vitamins, minerals, and fatty acids in fish can provide significant health benefits. The vitamin B12 found in fish is crucial for the growth of healthy red blood cells, DNA reproduction, and nerve function. Consuming enough vitamin B12 is linked to a lower risk of dementia and heart disease. A lack of vitamin B12 is also connected to problems like chronic fatigue and anemia.
Improved Brain Health
Fish are rich in a type of fat known as omega fatty acids. These fats are important for maintaining brain health. Having a low blood level of omega-3 fatty acids has been connected to accelerated brain aging, including symptoms like memory loss and cognitive impairment. In fact, these low levels of omega fatty acids have been linked to brain shrinkage during aging.
