Fish Nutritional Facts - Cooking Tips

Most fish are low in fat and cholesterol and a good source of protein, which makes them a good choice for a healthy diet. Our bodies require a certain amount of protein daily and the body does not store protein so we need to replenish it in our daily diet. All fish are a good source of B vitamins and oil-rich fish are a good source of vitamins A and D. Many fish also provide a good source for calcium.

Oil-rich fish, such as salmon, trout, mackerel, herring and sardines, are an excellent source of Omega-3 fatty acids, which are essential to our diet. Omega-3 fatty acids cannot be manufactured by the body so it is important that we bring them into our diet and eating oil-rich fish provides the Omega-3 fatty acids we need. Some of the benefits of the Omega-3 oil in fish are shown below.

• Reduces the risks of heart attacks.
• Makes the blood flow easier through the body, reducing blood pressure.
• It is felt that it helps the heart beat steadier and reduces the chances of suffering from a stroke.
• Some experts think that it can help prevent cancer cells from developing to the tumor stage.
• It is also thought to reduce the inflammation in rheumatoid arthritis patients.
• Omega-3 fatty acids can also help in development of the brain, nerves and eyesight.

Fish is a good food for a low fat diet. It is low in calories and many types of fish do not contain any unsaturated fat. The chart below lists the calories, fat, protein and cholesterol in many types of fish. The nutritional value of fish will vary slightly according to the location it is harvested, the cut of fish, and the age of the fish. The method used for cooking will have an affect on it also.