Fish are a vital source of protein for humans, with 100 grams containing approximately 18% high-quality protein. This protein is crucial for building the body and muscles, as well as providing important vitamins such as B12 for nervous system function and brain health, and vitamin D for calcium absorption and bone health. Additionally, fish contain numerous other nutrients like vitamin E, potassium, magnesium, zinc, iron, and iodine which are essential for thyroid function, metabolism, brain function and fertility.
When it comes to cooking fish, however, it’s important to be aware that frying can diminish its health benefits. Studies have shown that consuming fried fish can increase the risk of heart disease due to the high omega-6 fatty acid content in the frying oil. This can neutralize the protective effects of omega-3 fatty acids found in some types of fish like carp and Nile princess which have more fat but lack omega-3s. It’s therefore recommended to choose leaner types of fish or prepare them through other methods like baking or grilling.
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In conclusion, while fish are an excellent source of protein and essential vitamins in our diets; it is important to take note of how they are cooked as frying them can reduce their health benefits by increasing omega-6 fatty acid content which can counteract omega-3s protective effects.
