Fish consists of low-fat high-quality protein. It is super rich in omega-3 fatty acids and contains vitamin D and B2 also called riboflavin. Not just that, it is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Eating fish at least twice a week is considered to be a part of a healthy diet. Essential nutrients present in them aids in keeping our heart and brain health.
Salmon: It has an excellent quantity of high-quality protein, vitamins, and minerals (including potassium, selenium, and vitamin B12). Having salmon regularly may reduce your risk of getting heart disease. It is also a good option if you’re trying to lose weight. At least 250 grams of seafood a day will prove to be beneficial for your health.
Sardines: They are particularly rich in vitamin B12 which helps your cardiovascular system and provides you with energy. Sardines enhance our bone health and also help in fighting anxiety and depression along with curbing appetite and controlling blood sugar levels. 2 to 3 servings of sardines in a meal should be good enough to keep your health balanced.
Shellfish: They are loaded with proteins and healthy fats that help in losing weight. Their high content of omega-3 fatty acids, vitamin B12, and zinc provides you with a healthy brain, heart, and immune system. Its combination of high mineral content, along with low-fat, cholesterol, and sodium makes it a star dish. Consuming at least 250 grams of shellfish in a week is considered beneficial.
Shrimp: Shrimp has rich contents of vitamins, minerals, and proteins. Its content of omega-3 fatty acids and the antioxidant astaxanthin promotes heart and brain health. Eating shrimp enhances vision and bone health and also aids in losing weight. Consuming about 300 grams of shrimp daily increases good cholesterol.
Trout: Trout is packed with essential nutrients like B6, B12, and vitamin D, Iron, Niacin, Potassium, Selenium, and Thiamin which help in boosting the brain during pregnancy, forms red blood cells, and maintains nerve health. Phosphorus present in trout promotes healthy bones and teeth. Having one serving of trout in a day will boost up the formation of new blood cells in your body.
Tuna: High levels of omega-3 fatty acids present in tuna fish helps in reducing the level of omega-6 fatty acids and LDL cholesterol that might accumulate inside the arteries of the heart. It also prevents the development of anemia and lowers the risk of heart disease. At least 85-140 grams of tuna should be consumed twice a week, to keep healthy.