Fish are a vital source of protein in the human diet, with an average of 18% quality protein per 100 grams. This protein is crucial for building muscles and supporting overall health. Additionally, fish provide essential vitamins and minerals, such as vitamin B12 for brain function and nervous system health, vitamin D for calcium absorption and bone health, vitamin E, potassium, magnesium, zinc, iron, and iodine for thyroid function and metabolism.
However, not all fish are equally beneficial for health. Deep-frying fish can eliminate its nutritional value as the oil used contains high levels of omega-6 fatty acids which can counteract the protective effects of omega-3. It is recommended to avoid carp and Nile princess due to their higher fat content and lack of omega-3.
When incorporating fish into your diet, it is important to choose non-fried options that are rich in essential nutrients to reap the full range of health benefits that fish provide.