Fatty varieties of sea fish. Fatty fish - types (sea and river), benefits and harms

In order for food to bring only benefits to a person, you need to be able to eat correctly. After all, our body, receiving unnecessary and harmful substances, accumulates negative energy, toxins and waste. This is where problems arise with overweight. Find out which is the best healthy fish in your diet will help improve your health, improve metabolic processes in the body and lose weight!

As an essential food product, fish has earned respect due to the presence of Omega-3 fatty acids in it. The main properties of these polyunsaturated acids for humans are strengthening the immune system, increasing the body’s resistance to viral infections, improving the activation of positive brain functions. Fatty acids thin the blood, which prevents the formation of blood clots, normalize fat metabolism and reduce blood concentration. Fish - easily digestible protein product with a lot of vitamins, useful micro- and macroelements. Another advantage of fish is that it contains practically no carbohydrates - the ardent enemies of a slim figure.

Fish by fat content

Depending on the fat content, all fish are divided into fatty, moderately fatty and lean. Fatty fish contains more than 9% fat, medium-fat fish contains 4-8%, and skinny fish contains up to 4% fatty substances.

The benefits of fatty varieties are mainly determined by the large amount of Omega-3. But you should still abstain from halibut, salmon, salmon, herring and mackerel meat while on a strict diet. A regular weight loss diet can allow you to eat such fish once a week.

The optimal fish for fat content are pike perch, trout, horse mackerel, pink salmon, sardine, tuna, and catfish. Use this category in diet menu you can do it 2-3 times a week, but there are some restrictions for those who suffer from gastritis.

Lean fish that is ideal for those looking to lose weight overweight, has no contraindications. The most useful fish in this group are cod, hake, flounder, pollock, and blue whiting. You can eat it daily in medicinal menus or while on a diet for the purpose of losing weight.

What is the value of some fatty fish?

Salmon

Salmon is a fatty fish and is considered one of the most delicious. The tender, sweetish meat simply melts in your mouth, and the pleasant subtle aroma of the prepared dishes will attract even those who are not particularly fans of fish. The predominance of fatty acids in salmon prevents age-related memory problems. Salmon is also rich in phosphorus, magnesium, vitamins B6 and B12, which makes it very useful for arrhythmia and obesity.

Herring

How can you not be tempted by a dinner of meaty herring and baked potatoes? Moreover, both products are considered beneficial for nutrition. Herring contains a significant amount of vitamins A, B, PP and D, iodine, phosphorus, as well as the same essential Omega-3. Herring can not only be pickled, but also baked in parchment, stewed and even made into cutlets!

Beluga

About 20% of the beluga's total mass is made up of easily digestible proteins. Its meat is considered a delicacy. The advantage of this fish is the presence of methionine - an amino acid that helps eliminate toxins, normalizes liver function, and prevents calcium from being washed out of the body.

Salmon

Salmon can confidently be classified as the most valuable product for men. Due to the content of selenium in it, which has a beneficial effect on reproductive function, the likelihood of conceiving a child increases. The valuable composition of nutrients slows down skin aging, normalizes blood circulation, and strengthens the walls of blood vessels.

Low-fat fish - ideal for weight loss menus

Zander

IN zander very little fat and a lot of protein, so by consuming its meat, your figure will be in in perfect order. Delicious dishes pike perch will be normalized water-salt balance in organism. This fish is useful for people suffering from diabetes and allergies. This valuable vitamin complex can eliminate tension and improve blood circulation.

Trout

Lovers of fish cooking take away special place this pink fish. Trout meat has few bones, almost all its parts are edible. The flesh of the fish is juicy and has a delicate taste, and the caviar is valued as a delicacy. The essential Omega-3 acids in its composition cleanse blood vessels of cholesterol, and caviar can relieve diathesis. Trout is considered the healthiest sea fish, an excellent medicinal and dietary product.

Tuna

Did you know that tuna consumption is at the forefront in Japan? And tuna sushi has gained recognition in many countries. Tuna is a fish that does not harbor microorganisms. Its meat is rich in riboflavin, which supports healthy hair and nails. The vitamin E it contains is good antioxidant and anti-allergen, and vitamin B12 is a protector against anemia.

Lean fish - no restrictions for any diet

Cod

Cod is a very tasty and nutritious dietary fish that has virtually no waste. Its liver occupies a special place in terms of nutritional value. Cod is rich in iodine, fluorine, potassium, phosphorus, and contains a number of B vitamins. Eating cod helps reduce appetite, activates performance and strengthens the nervous system.

Pike

Low-calorie pike meat - soft, juicy and lean - valued for its high content natural antiseptic. The main benefits of fish are elements such as vitamins A and B, choline, folic acid, magnesium, phosphorus, selenium. The most delicious way to prepare it is stuffing it and then baking it in foil. Pike makes an excellent aromatic dietary fish soup.

Hake

The familiar hake fish is an excellent option for dietary dishes. Its high-calorie pulp contains easily digestible protein, vitamins, minerals and trace elements. Rich useful composition lean fish normalizes blood sugar and blood pressure, and also improves performance thyroid gland. Hake fillet has virtually no bones, so it is suitable for baby food.

What is the best way to cook fish?

Thanks to a fish diet, the metabolism in the body is normalized, as a result of which a person begins to lose unnecessary pounds. Fish of all three categories is included in the menu of most weight loss diets, since fish oils are easily absorbed by the body and have a high nutritional value, but only if you have the right approach to preparing fish dishes!

Oily and medium-fat fish are best prepared by stewing with the addition of citrus juice. A moderate addiction to pickled red fish is also allowed.

Medium-fat fish meat will produce juicy steamed cutlets, as well as fish and vegetable meatballs stewed in a light sauce.

How to cook fish for a diet from low-fat varieties, no special knowledge required. It can be stewed, boiled, baked, made into soufflés and casseroles. Dietary fish soups can also be prepared only from low-fat fish.

Fish dishes are combined with a variety of stewed vegetables, cucumbers, leaf salads, Chinese cabbage, celery, green peas and corn with olive oil.

You need to cook fish with a minimum amount of salt. Its lack is compensated for by fragrant herbs and greens. Will improve the effectiveness of fish diet consumption sufficient quantity liquids.

What is the value of fish for the female body?

Fish containing a large number of vitamin D and nicotinic acid (mackerel, herring, trout, hake, cod liver) - this is the healthiest fish for women expecting a child. Vitamin D is involved in the formation bone tissue, A a nicotinic acid(vitamin PP) prevents abortion.

Unsaturated Omega-3 acids can fight the development of cancer in women. Eating trout during PMS or menopause improves well-being and mood. Presence of fish in daily diet instead of meat dishes, it reduces the susceptibility to cellulite.

Masks and creams based on trout and tuna fatty acids have a rejuvenating effect, moisturize and improve skin color, and smooth out wrinkles.

When buying fish, check its freshness, as within a few hours after catching it begins to experience chemical processes which may lead to damage. Fresh fish has light eyes, bright red gills and clean, odorless mucus. You should choose frozen fish using the same parameters.

Frozen fish should be thawed in cold water, because when warm it becomes soft. To remove the smell of mud, the water needs to be slightly salted. To easily remove scales from live fish, you should dip it in warm water before cleaning.

Healthy fish added to the diet will prevent you from starving and will make adjustments to your diet.

If you're thinking about celebrating, say, a birthday, then most likely the last ingredient you'll want to use for the main dish is - white fish. Everyone loves red fish. However, this is easy to explain; we were spoiled by fatty and expensive Norwegian salmon. There is no doubt that imported farm fish, firstly, looks beautiful both in and baked form, and secondly, it is quite easy to cook and difficult to spoil. And it’s easy to choose, the main thing is not to take the rotten one.

Another thing is white fish. It can taste delicious, or it can be dry and tough, completely uninteresting. This fish costs much less than imported red fish. And yet this does not mean that white is worse. You just need to be able to choose it without confusing it with another, cheaper type of fish, and after purchasing it, you also need to cook it correctly. Which is correct? Some fish will look great fried, while some need to be served with sauce, simmered over low heat.

We have selected the most delicious varieties of white fish that you can eat every day and cook for the holidays.

Fatty and tasty

Fat is the best conductor of taste for our receptors. Our brain generally adores it and considers the fatty product tasty. Of course, up to a certain limit. It’s just that no one will eat raw and fatty lard, but salty... and with garlic... Therefore, the most delicious fish- fat.

Herring

Perhaps the most popular fish in Russia. We mainly use it salted, but fresh herring can also be fried - it will be delicious. The most popular fish right now is the Atlantic herring; it is light-colored, beautiful, and attractive. But the healthiest and tastiest is the Pacific one, undeservedly set aside by buyers in the European part of Russia. The meat of this herring is darker than the Atlantic one.

Halibut

Very tender and quite fatty fish. Halibut is ideal for baking, frying, and magical in pies. Amazing smoked halibut. It has very few bones and the meat is tender and very white. It is rightfully considered one of the most delicious varieties of fish. In addition, halibut is not bred in captivity, so its meat is also very healthy, it contains a lot of Omega-3 fatty acids, B vitamins, and contains the essential amino acid tryptophan.

Mackerel

Smoked mackerel, and especially hot smoked mackerel, is simply a divine fish. It is aromatic, fatty, tender. But unsmoked fish, for example, stewed in white sauce or baked in foil, is no less tasty.

Catfish

A wonderful and tasty fish, however, it is very fatty, so when cooking, half of it is lost in the pan. But this does not detract from the taste of the catfish, which seems simply made for frying. It is also suitable for minced cutlets, but paired with some less tender and fatty fish.

Dietary and gentle

Low-fat varieties of white fish can also be very tasty and healthy. They contain B vitamins, phosphorus, iodine, calcium, in general, those elements that we need every day. Moreover, these types of fish are low in calories and are especially recommended for dietary nutrition.

Haddock

Only 70 Kcal per 100 grams, selenium, vitamin B12, potassium and sodium make haddock an excellent fish for the dietary table. It tastes a little like cod, only it is softer, more tender, and airier. It is especially worth noting that this fish is never caught rubbery and hard, like a sole, but other white varieties have been noticed this more than once.

Cod

Excellent fish, but only if it has not been defrosted many times and frozen again. The more times this happens, the tougher the cod becomes. The same fish that reached the buyer in a working refrigerator will delight you with the softness and tenderness of its meat. Cod can be very tasty in almost any condition: it can be baked, fried, stewed, steamed, made into soup and added to cutlets. By the way, this hot smoked fish is a wonderfully tasty thing!

Flounder

It is slightly higher in calories than haddock and slightly higher in fat. But nevertheless, flounder is still a dietary fish and at the same time quite tasty. Due to the slightly higher fat content, flounder meat is quite easy to cook and difficult to spoil. One of the advantages of flounder is the small number of bones.

Expensive and unusual

Muksun

Freshwater Siberian fish muksun is rightfully considered one of the most delicious and healthy northern species. It is rich in bromine and fluorine. It also contains a lot of copper, which is necessary for the addition of oxygen to hemoglobin, a protein that delivers oxygen to all organs and tissues. One of the most important qualities muksuna - it is not susceptible to infection with opisthorchiasis, so you can make stroganina from it and eat fish raw. If you don’t want it raw, you can bake muksun, it also turns out very well. Looks great and salty - an ideal beer snack.

Acne

Smoked eel is one of the most delicious delicacies. But eel can also be sold fresh. Then you need to make soup from it. It will be quite fatty, because the fish itself is very fatty, but memorable, because once you try eel, you won’t forget it, and if you liked it, you’ll buy it again and again. In addition to soup and smoking, this fish is stewed, used as a filling for pies, and finally, wrapped in rice to make rolls.

The famous philosopher Socrates once said: “Health is not everything, but everything without health is nothing!” You need to take care of your health comprehensively, including eating right. Healthy food is a broad concept, but first of all, it includes fish, rich in vitamins And . This article will talk about the beneficial properties of lean fish, a list of different varieties and methods of preparing it.
Content:

Beneficial properties of low-fat fish

Fish is full of various minerals and trace elements that are very beneficial for the human body. Fish is of greatest value due to high content iodine and phosphorus. In addition to these elements, fish meat contains manganese, copper, calcium, potassium, iron, and zinc. Fish is also rich in vitamins B, A, D, E, PP.

Unlike meat, fish has almost no connective tissue, making it easily digestible by even the most delicate stomach. By the way, it takes much less time to cook. Low-fat fish, such as perch or pike perch, are quickly digested and do not cause any inconvenience to the liver.

Fish protein is not inferior to meat protein: it contains all the amino acids necessary for normal functioning human body. But fish protein is absorbed much better than meat protein. For comparison: the digestibility of fish protein by the human body is 98%, and the digestibility of meat protein is only 87%.

Among other things, low-fat oil contains polyunsaturated acids Omega-3 and Omega-5, which are vital for a person who takes proper care of his health.

In addition to the listed advantages, low-fat fish is considered a dietary food, since the fat component in it is only 4%. No one has ever gained weight from properly cooked fish and vegetables. About 15% fish meat- pure protein.

The fat content of fish is determined by its variety. It also changes depending on the time of year: during spawning, fat content usually increases. According to this indicator, fish are divided into three types:

skinny variety. It contains up to 4%.
moderately fatty variety. 4-8% fat.
fatty variety. The fat component exceeds 8%.

Let's summarize beneficial features lean fish:

Due to its very low fat content, fish can be consumed in large quantities without fear of gaining excess weight.
Whatever diet you follow, low-fat fish is never excluded from your menu.
The Omega acids mentioned earlier lower cholesterol levels, reducing the likelihood of cardiovascular disease. They also have a beneficial effect on brain function.
Phosphorus, which is so rich in low-fat fish, has positive influence to work central nervous system, fights lethargy, keeps you in good shape and in a cheerful mood.
Proper functioning of the thyroid gland and endocrine system provided by the high iodine content in lean fish. Selenium is good at removing toxins from the body.
Vitamin D strengthens your bones and promotes normal growth of a young body.
Calcium is responsible for strengthening hair and nails in our body. good condition skin and healthy teeth - B vitamins. By eating lean fish, there is no doubt about the lack of these components in your body.

Thus, regular use lean fish provides a person with a supply essential vitamins and minerals without affecting body weight.

Types of lean fish for baby food

The ease of digestibility and softness of the passage of fish through the digestive organs makes it suitable for consumption by everyone - from young to old. Therefore, doctors advise mothers to feed their children low-fat fish at least once a week, as this will ensure healthy growth of the child, strong skeleton and teeth, energy and good brain functioning.

Despite its value, fish has one drawback - it allergenic product, so it is better to refrain from feeding fish to babies who are not yet one year old. Don't forget to check this issue with your pediatrician. Children's doctor will better tell you when exactly the most favorable age to get acquainted with the fish of the little man, based on medical card child.

Start feeding fish in the first half of the day, just like any other complementary food. It is best to give it for lunch, half a teaspoon. After feeding, monitor the body's reaction (rash, etc.).

If everything went well, and no allergic reactions is not observed, gradually increase the amount of fish to the norm, which is:

60-70 g per dose at the age of 1 year.
85-90 g when the baby is 1.5 years old.
100 g when the child turns 2.

At first, feed fish no more than once a week. Then increase it up to two times. When a child is only one year old, you should not give him both fish and meat on the same day, even at different meals.

You should start with varieties such as silver carp, hake, cod, flounder, pike perch, and pollock. This list applies to varieties of low-fat fish, and they are also the least allergenic.

When the child gets a little older, he can be given a taste of moderately fatty and fatty fish: mackerel, salmon, salmon.

Do not forget about the “bonyness” of the fish. Carefully inspect fish meat before giving it to your child.

The method of preparing fish for a child is to steam or boil. Then grind it with a blender, first checking it for the presence of bones. You can simply crush it with a fork if the child is already good at chewing.

Later, when the baby gets used to the taste of fish, you can safely prepare fish cutlets, meatballs, fish soup and other fish dishes.

Be sure to accustom your child to fish, because this is the key to a strong and healthy body your child.

List of different varieties of lean fish for diets

As mentioned earlier, low-fat fish is quickly absorbed by the body and speeds up the process. Therefore, nutritionists advise people who are overweight to eat dishes made from lean fish. It can also be eaten when a person suffers from illness. digestive system. Moreover, under these circumstances it is even necessary.

Here is a list of some varieties of lean fish that you can eat if you decide to lose a couple extra pounds and generally improve your well-being.

Low-fat fish comes in two types: sea and river.

The least fatty among the skinny varieties of sea fish are flounder, silver hake, blue whiting, cod and sea bass, as well as roach, pollock and pollock. The listed types are easy to prepare, easily digested and almost completely absorbed.

The most popular among those listed is flounder. It is very low in calories: 100 g of its meat accounts for 85 kcal.
Cod is also low in calories: per 100 g of this fish there are only 78 kcal, about 18 g of protein and 0.4 g of fat.
The kilocalorie content in 100 g of silver hake is 82, 17 g of protein and 1.7 g of fat.
Another low-calorie fish is blue whiting. Its kilocalorie content per 100 g of product is 72, about 16 g of protein and 0.8 g of fat for the same weight.
Sea bass has also become famous among low-fat fish. 100 g of sea bass contains only 98 kcal, 18 g of protein and 3 g of fat.
Pollock is an excellent solution for those who are on a diet. The calorie content of this variety ranges from 91 kcal per 100 g, 19 g of protein and 0.9 g of fat.
For weight loss, roach is suitable, 100 g of which contains 96 kcal, 18 g of protein and approximately 2.9 g of fat.
If we talk about low-fat river fish, then it is worth highlighting perch, pike perch, bream and pike.
When trying to lose weight, it is worth cooking river perch more often, since per 100 g of perch fillet there are 82 kcal, 18.2 g of protein and about 1 g of fat.
If you have long dreamed of getting rid of excess weight, then pike perch will come to the rescue. Its meat weighing 100 g contains 96 kcal, 21.2 g of protein and 1.2 fat.
Bream, a popular fish, will also help with excess body weight. This low-calorie river fish contains 100 kcal, 17.1 g of protein and 1.2 g of fat per 100 g of its meat.
Widely known not only from Russian tales, another low-fat river fish is pike. 100 g of its meat contains only 85 kcal, 18.6 g of protein and 1.1 g of fat.

Use this list of low-fat fish with data on its calorie content for your health, feel free to prepare culinary delights and lose weight to your heart’s content.

Lean fish recipes for a healthy diet

Here are some recipes from the above list of low-fat fish that are easy to eat and useful for any diet.

Stewed lean fish. To prepare this dish you will need any skinny fish (cod or hake), large leaves green salad, one lemon, sesame seeds, soy sauce And olive oil. Extinguish the fish in the usual way, let it cool and get rid of the bones. Garnish the plate with lettuce leaves. Carefully place pieces of processed fish on them. Drizzle the fish with oil and soy sauce to taste. Sprinkle with sesame seeds and add lemon wedges.

Fish in foil. Another low calorie dietary dish, which is quite simple to prepare. For cooking, you need low-fat fish, for example, pike perch or perch. Make a cut along the ridge. For a piquant taste, you can place the fish in soy sauce. At this time, peel the garlic and onions.

Cut the latter into rings, cut the garlic cloves in half. Remove the fish from the sauce and sprinkle with lemon juice. Place one half of the fish on foil, add onion, garlic, and sprinkle with herbs. Cover all this with the other half, moisten with olive oil, but lightly. Wrap the foil tightly and place the resulting “sandwich” in the oven for 30 minutes at 1800C. The fish is ready. It should be served with a side dish.

Here are more difficult to prepare recipes. Pay attention to the spice content in these dishes.

Hake in “green” batter. To cook fish according to this original recipe you will need hake fillet, tomatoes, garlic, lemon, olive oil, a bunch of parsley, breadcrumbs, seasoning, salt and pepper. Grind the peeled, washed garlic using a special garlic press.

Wash the hake thoroughly, cut it into portions and brush with salt, seasoning, pepper and garlic. Leave the fish for 10 minutes, then place in a baking dish. Wash the parsley well and chop finely. Toss the greens with breadcrumbs, lemon juice and olive oil. Dip each piece of prepared fish into the resulting sauce and place the fish in an oven preheated to 1800C for 20˗25 minutes. Place the finished fish on plates, garnish with chopped washed tomatoes and parsley sprigs. The dish is ready.

Fish "Royal". The ingredients that make up the dish with this royal name are the following: king perch fillet, orange, lemon, rare, canned seaweed, Apple vinegar, salt and spices for fish. Wash the fish fillet, cut it lengthwise to make long, narrow pieces. Mix lemon juice, olive oil, seasoning, salt and place the perch in the resulting marinade for 20 minutes. Meanwhile, season the canned seaweed with vinegar. Peel the radishes and cut them into flower-shaped decorations and set the cabbage and radishes aside for now.

Cut the orange into rings. Place strips of fish and orange rings in a baking dish so that a row of fish alternates with a row of orange rings.

Place the stacked products in a preheated oven for 20 minutes. Serve the dish on the table, garnishing it with radish. Seaweed should be served separately.

While watching the video you will learn how to cook lean fish.

Fish is a valuable food product that should be included in the diet of both adults and children. For ease of digestion and numerous nutrients In its composition, low-fat fish has earned approval among people. Many doctors recommend eating fish at least once a week, while others even believe that it should be consumed more often than meat. In addition, low-fat, the list of which is presented in the article, is simply tasty and easy to prepare. Be healthy and bon appetit!

Despite the fact that eating fatty foods is harmful, the benefits of fatty fish for normal life our body is undeniable. As a rule, these types of fish live in cold northern seas, so the composition of their fat is special. Plastic unsaturated fatty acid, of which it consists, do not turn into crystals when low temperatures, they remain in the form that is optimal for consumption, saturated useful substances. Therefore, it is very important to know which fish is considered fatty and include it in your diet.

The fattest fish in the world

If you are wondering which fish is the fattest, then you will most likely be surprised by the answer to this question. This is a golomyanka that lives in Lake Baikal. There are two types of this fish: small and large. Regardless of the species, its body consists of almost 40% fat, and as for size, the small golomyanka can reach a length of 15 cm, and the large one - 25 cm. In water it is almost invisible, since its body is great content fat transparent. This fish prefers a solitary existence and is the only viviparous fish in our latitudes. If you try to cook such a very fatty fish, you will get nothing except a frying pan full of fat in which a skeleton will swim. Golomyanka is not a commercial species. It also has not been used in animal husbandry for fattening livestock, but in the eco-chain its importance is great - it is this fish that feeds the majority of the inhabitants of Lake Baikal.

Which red fish is the fattest?

The fattest varieties of red fish are all representatives of salmon. Depending on the season, their fat content ranges from 10% to 20%. The most popular are salmon and trout, whose meat, pleasant and tender in taste, is devoid of small bones.

Salmon not only boasts a high concentration, but also its ideal ratio with omega-6. Apart from this fish, only fish can boast such a unique balance of fatty acids. walnuts And flax-seed. With regular consumption of it, you can avoid the appearance of thrombophlebitis, normalize the functioning of the gastrointestinal tract and liver, improve metabolism and blood circulation, strengthen the immune system and arteries. Salmon can be fried in a frying pan, breaded and marinated, smoked, salted, smoked, or cooked with it in solyankas, pancakes and other dishes. However, the most the best option This fish will be baked on the grill or in foil, or eaten lightly salted. Her meat is very tender and tasty.

There are several types of trout: sea trout, rainbow trout and freshwater trout, rainbow trout and sea trout. It is rich in minerals, vitamins and fatty acids, making it very valuable product nutrition. This type of fish goes well with cream sauce, lemon and lime.

Beneficial properties of fatty fish

Among the more accessible and common types of fatty fish, we can name the northern one, which is familiar to all of us, which has a tasty white meat. Any fatty fish contains more complete proteins than animal meat. By including fatty fish in your diet, you can significantly reduce your risk of dying from heart disease. One serving of such fish per week will prevent the occurrence of diseases such as rheumatoid arthritis. For older people, the benefits of oily fish are difficult to overestimate, as they can prolong life by several years. Oily fish is a good anti-inflammatory for the heart and brain. In addition, as a result of research, scientists have found that the substances contained in fatty fish are sexual function male body influence in a positive way.

Of course, a person’s health depends primarily on his lifestyle: the lack of bad habits, compliance with the work and rest regime, and also, of course, from the correctness and balance of the diet. After all, it is with food that our body receives all the nutritional elements it needs: vitamins, mineral particles, acids and other substances that ensure the full functioning of all organs and systems. And one of the mandatory components of every healthy diet should be fish. It is believed that fatty fish, the types of product of which are sea and river fish, have the maximum benefit for the body.

"List" of fatty fish

The fattest fish live in reservoirs with low temperatures. And this is understandable, because to maintain viability in such harsh conditions, living creatures need a fat layer that will protect them internal organs from hypothermia. Such fish contains from eight to twenty percent fat from the total weight of the carcass.

Fatty sea fish are represented by halibut, nelma, chinook salmon, sardine, saury, and mackerel. Also on this list are notothenia, Atlantic herring and tuna.

Fat River fish presented for the most part residential forms of sturgeon and salmon individuals. Such species constantly live in rivers and do not leave them for the seas at a certain age. In addition, among the fatty river fish one can distinguish the Baikal omul (more of a lake fish), as well as silver carp, nelma, river lamprey and river eel.

Why is oily fish valued, what are the benefits of consuming it?

Any type of fish proper preparation can bring great benefit to the human body. This product is a source of easily digestible protein that is easily processed by our body. Eating fish gives us a lot of essential amino acids and the right amount building material for cells and tissues, especially muscle.

Scientists have found that people who, due to where they live, eat a lot of fatty fish, are much less likely to suffer from heart and vascular diseases. They are rarely obese. And lovers of sea oily fish practically do not encounter disturbances in the activity of the thyroid gland.

Such products are a source of the lion's amount of polyunsaturated fatty acids - Omega-3. Such substances are extremely important for the normal functioning of the entire body. Polyunsaturated fatty acids nourish the brain, improving its activity and positively affecting the ability to remember, analyze and reproduce information. In addition, such particles are important for the heart and blood vessels; they prevent atherosclerosis, arrhythmias, coronary heart disease and other problems of this kind.

Polyunsaturated fatty acids have a positive effect on the functioning reproductive system representatives of both sexes, they also optimize metabolic processes and stimulate the immune system. Systematic intake of them into the body helps improve health and appearance hair, skin and nails. Among other things, Omega-3 acids have a positive effect on the condition of joints, improving their mobility, preventing the development of arthritis and osteoarthritis.

Scientists have found that consuming a serving of fatty fish two to three times a week helps relieve shortness of breath, prevent the development of strokes and oncological diseases.

There is evidence that fatty fish improves the condition nerve cells brain and protects them from aggressive influences. Its consumption helps reduce the likelihood of developing depressive states, and bipolar disorder, attention deficit disorder accompanied by hyperactivity, and even schizophrenia.

The beneficial components of such a food product will help reduce the intensity discomfort that occur during PMS and menstruation. Also, oily fish will be beneficial during menopause, optimizing the general condition of a woman.

Fish will also provide health skeletal system, will strengthen bones, prevent fractures or speed up their fusion. In addition, her useful components will help avoid caries, thinning tooth enamel and other dental problems.

It is believed that consuming fatty fish will be beneficial general condition digestive tract. The beneficial elements it contains will help reduce the likelihood of developing inflammatory lesions intestines, and will also make the manifestations of Crohn’s disease less pronounced and ulcerative colitis.

It is worth considering that in order to receive maximum benefit For fatty fish, you should cook it exclusively in the oven, steamed or on the grill in foil.

Is fatty fish dangerous to health? Is it possible to cause harm?

So, if you want fatty sea and river fish to bring only benefits to your body, purchase it only from proven retail outlets. In addition, be sure to expose such a product to good heat treatment.

Ekaterina, www.site

P.S. The text uses some forms characteristic of oral speech.