All dieticians and nutritional experts are encouraged to regularly consume fish. Not without reason – numerous scientific studies continually provide further evidence confirming their pro-health impact on virtually every organism’s system. However, it is worth selecting those fish that are characterized by the highest nutritional values. Here are the most important ones.


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It is undeniably one of the most popular fish on our tables. Widely available and often underestimated by gourmets. And the amount of nutrients contained in it can make you dizzy. What can we gain from eating mackerel?

Sea of ​​vitamins A, D, E, group B – this mixture improves the condition of our skin, delays the appearance of wrinkles, protects eyes, strengthens bones and teeth, calcium nutrients bomb and positively affect the skeletal system, zinc has a protective effect on the heart and system blood through regulation of pressure, copper has antibacterial properties, iodine supports thyroid function, and selenium – a real treasure of mackerel – protects cell membranes and red blood cells.

It is impossible not to mention the essential unsaturated omega-3 and omega-6 fatty acids, in which mackerel as an oily fish abounds. These compounds are necessary for proper functioning, and due to the fact that the body is unable to produce them – they must be delivered with food.

Their operation is comprehensive

Arctic Cod Liver Oil

– support the work of the brain,

– regulate the work of hormones,

– they ensure the proper course of metabolism processes,

– protect the circulatory system,

– affect the appearance of the skin, hair and nails,

– they are important in protection against cancer.

Deciding on a mackerel, we usually choose this smoked one. Researchers are still debating whether this method of preparing fish and other foods is healthy. It is believed that smoking causes the formation of compounds harmful to our body, and even carcinogens. It is also worth remembering that the purchase of such a fish does not give us confidence in its freshness. Therefore, it is best to buy fresh and prepare it yourself at home.


As one of the most fat fish, like mackerel, it provides a large amount of such important omega-3 and omega-6 fatty acids.


Undecylenic Acid

– contributes to the increase of a good cholesterol fraction – HDL

and lowering this unfavorable,

– regulates and supports the work of the heart, protects against heart attack, arrhythmia or the formation of blood clots,

– it has a beneficial effect on thyroid function,

– soothing effects on joint pain,

– protects eyes against numerous diseases,

– strengthens bones and muscle strength,

– delays the aging process.

All these properties result from the presence of vitamins and minerals of vitamins A, D, E and from group B, iodine, potassium and zinc.

It should be remembered, however, that it is best to consume wild salmon – this breeding can be stuffed with antibiotics and hormones.


This fish often lands in salads and on sandwiches as a great source of protein and other ingredients – it is popular in the diet of athletes. Tuna is also a controversial fish because it has a disturbing tendency to accumulate mercury in its meat. However, there is no need to completely eliminate this fish from your diet – just limit its consumption, for example, one can per week. Such amount of tuna will not pose a threat in terms of the amount of mercury, and will greatly diversify the menu and provide the body with the necessary ingredients

– potassium, which helps regulate arterial pressure,

– niacin, a vitamin PP, increasing the level of good cholesterol, regulating the level of sugar in the blood and having a positive effect on the condition of the skin,

vitamin D and B12, which will take care of the skeletal system, support metabolism, reduce the risk of anemia and improve the functioning of the nervous system,

– calcium, iron, phosphorus, which play an important role in the functioning of the skeletal system, blood vessels, as well as in the action of enzymes.

It is also worth mentioning low-calorie tuna, as well as a relatively large amount of well-absorbed protein. To get the most out of all these properties, it’s best to buy tuna in your own sauce (not in oil!) Or fresh, to be baked on your own.


Where people eat herring, there is no way for doctors – this Dutch proverb is a great summary of the properties of this fish. On Polish tables it appears very often, but usually in less-favourized scenes – fried, in oil or in a cream and mayonnaise sauce, which give it unnecessary calories. To get the best out of herring, it’s worth cooking it in steam or in the oven.

The rightness of the said proverb results from the numerous pro-health features of herring

– as an oily fish is a great source of essential fatty acids, especially omega-3, necessary for the proper functioning of the body,

– contains fat-soluble vitamins – A, D, E, which protect the circulatory system, ensure the proper functioning of our eyes, and delay the aging process of the skin,

– is a good source of B vitamins, which, among other things, determine the proper metabolism of proteins and carbohydrates and protect against anemia,

Super Omega-3 Gems

– cares for the skeletal system thanks to the presence of vitamin D and phosphorus,

– provides many other minerals, including zinc, copper, selenium, iron or iodine, which makes it a real health bomb.

For many people, the obstacle to eating herring is its specific taste. However, it is worth experimenting with the ways of its preparation. In tomatoes or aromatic spices can become the favorite dose of health.


These inconspicuous fish are counted among one of the best sources of omega-3 fatty acids. Unfortunately, most often we choose sardines in tomatoes or oil, which lose significant amounts of these fatty acids. A much better choice will be those in your own or fresh sauce, which you can cook or bake yourself.

As oily fish, they have a particularly positive, protective effect on the whole circulatory system. In addition, like mackerel, they contain a special antioxidant – ubiquinol (coenzyme Q10) regulating cholesterol. Not without significance is also a relatively high amount of vitamin D that carries the bone system, as well as calcium, because due to the fact that they are small fish – we eat them together with the bones.


This is certainly one of the tastiest fish, and the ways of its preparation are innumerable. However, in addition to the taste values, the trout also has a wealth of nutrients. As a freshwater fish, it is classified as lean fish, but it is worth noting that it has the largest amount of such beneficial unsaturated fatty acids in this group. It also reigns in terms of the amount of protein – among all farmed fish it has the most!

Trout is also a real bomb of minerals – phosphorus, iron, calcium, potassium, selenium, as well as magnesium. In comparison with very greasy sea fish it contains smaller amounts of fat-soluble vitamins, but a lot of those from group B.

Trout is a great alternative for people who do not like oily fish. It is very tasty and eating it provides many valuable ingredients.

Zinc Picolinate


This fish is extremely abundant in unsaturated omega-3 acids

and omega-6 as well as numerous nutrients, that’s why the liver is obtained from its liver, which abounds in the mentioned acids, as well as vitamins – D and A.

In addition, cod provides

– selenium, which in 100 g of this fish constitutes almost half of the daily requirement,

– phosphorus,

– iodine, regulating the thyroid and hormones produced by it,

– B vitamins – B1, B2, B5, B12, which care for the heart and circulatory system, nervous system and skin, protect against anemia and take part in the metabolism of proteins and carbohydrates,

– vitamins A, E and PP.

Cod fillets are the most commonly available in stores. In the case of frozen ones, it is worth paying attention to the composition and amount of glaze. Not infrequently it contains many preservatives and artificial substances, and there are a lot of it. It weighs up the weight of the fish you buy and makes you pay for the ice …


This fish is quite expensive and characteristic in taste, which it can have and die-hard devotees and unyielding opponents. Due to its beneficial composition, however, it is worth to tempt and diversify its diet, even once in a while. I’m sure that’s good for us!

The main advantages of halibut are

– a large amount of easily digestible protein, almost as large as in the case of trout,

– low calorific value, thanks to which it can be used by people who care about the line,

– unsaturated fatty acids,

– the abundance of minerals, potassium, phosphorus, selenium, magnesium,

the presence of B vitamins, as well as … a small number of bones.


It is not particularly popular, and it usually occurs in stores

in the form of fish fingers or imitation crab meat. Although it does not show such rich health-promoting properties as previous fish, it can be included in the diet due to several features

– has an extremely low caloric content, so it will be perfect for people on a reduction diet,

– contains significant amounts of protein,

– provides vitamins A and D, as well as selenium,

– as every fish is exposed to the storage of mercury in its meat, however

in this case, these amounts are negligible.

Deciding on pollock, it is better to choose fillets for self-preparation than the aforementioned fish products that provide unnecessary calories and other undesirable substances.


This fish most often lands on our tables on Christmas Eve – unfortunately in caloric, deep fried oil crumbs. What’s more, most people eat it only because of the tradition, because the taste of its meat is quite characteristic, and the fish itself is rich in … bones.

Looking at the carp from the positive side, you have to admit that it has a significant amount of easily digestible protein, as well as a lot of minerals, potassium, phosphorus, calcium or iron. As a freshwater fish, it does not have as much unsaturated fatty acids, but one thing is certain – it has more of them than the meat of the terrestrial animals we eat. For this reason, it can be a good variation of our diet not only from the holiday.

Fish is undoubtedly an indispensable element of every healthy diet. Eaten regularly, 2-3 times a week, they will contribute to numerous health benefits. According to the latest research of scientists, regular consumption of fatty fish may be helpful in the prevention and treatment of migraine, and even asthma or rheumatism.

In addition, each portion of this marine or freshwater delicacy will provide valuable vitamins and minerals, and – what is particularly important – highly absorbable protein. That’s enough reason for the fish to permanently find a place on our tables.

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