Like all its other non-vegan cousins, fish too is a rich source of protein. It supplies our body with high-quality amino acids that are extremely essential to our health. The greatest advantage of eating fish is that, unlike meat, it has minimal content of saturated fat. The most important fat in fish is omega-3 fatty acid. This nutrient is especially found in fishes that live in cold water. Anchovy, herring, mackerel, menhaden, salmon, sardines, trout and tuna are the main fishes in this group. Ecosapentaenoic acid (EPA), dicosahexanoic acid (DHA), and the essential fatty acid linolenic acid are present in fish. Iodine, selenium, phosphorus, potassium, iron and calcium are the main mineral salts present.
The major vitamins provided by fish are Vitamin A and vitamin D. Iodine, selenium, phosphorus, potassium, iron and calcium are the main mineral salts present. Fish oil is a prominent natural source of Vitamin D. Soft bones found in canned salmon and sardines provides enough calcium to our body.
Fish should certainly be made part of a balanced diet since it contains all the necessary food factors essential for our well-being. Most of the fish varieties contain around twenty per cent of protein. Fishes vary in their fat content. White fish contains only very little amount of fat (0.1 g per 100g) while oily fish contains more fat (as 2.5g per 100g). The fats found in fish are of the unsaturated kind, which is good for health. Fish is also a granary of the mineral fluorine that is crucial for our growth and repair. Fish does not contain any carbohydrate. It is generally low in calories and is increasingly used by those who are on a weight reducing diet. White fish contributes 26 calories per oz whereas oily fish provide around 79 calories per oz. Cooked fish is known for its easy digestion and is also used as a recuperating food.