Researchers identified the most beneficial dinner: not a salad, not chicken breast, and twice as healthy as vegetables.

      Photo of AI progorodnn.ru

      The health benefits of fish and recommendations for safe consumption

      Obesity and related health issues, including lipid metabolism disorders, often result from poor nutrition, where a deficiency of Omega-3 polyunsaturated fatty acids plays a significant role. Fish oil, rich in these lipids, can become an important component of a diet to maintain health and prevent many diseases. A deficiency of Omega-3 fatty acids in the diet, especially when consuming high amounts of sugar and processed foods, worsens the risks of developing obesity and cardiovascular diseases, as these fatty acids are necessary for normal lipid metabolism and maintaining vessel elasticity. Fish, especially fatty varieties, is the primary source of Omega-3, but many people do not consume enough, preferring meat, which leads to an imbalance of fatty acids in the body. Concerns also exist regarding mercury content in some types of fish, creating a need to balance benefits and potential risks. Despite the well-known health benefits of fish, statistics show that only about a quarter of the population regularly includes it in their diet, which is significantly below the World Health Organization's recommended norm of two to three times a week. Fish is a valuable source of high-quality protein with an optimal amino acid profile, which is easier to digest than meat protein, making it especially beneficial for children, pregnant and breastfeeding women, and the elderly. Besides protein, fish is rich in vitamin A and essential minerals such as calcium, phosphorus, magnesium, iron, and selenium. However, the key advantage of fish is its unique content of long-chain polyunsaturated Omega-3 fatty acids, such as eicosapentaenoic acid and docosahexaenoic acid, which are absent in other foods. These acids have a powerful positive impact on lipid metabolism, cardiovascular health, and brain functions, and some data suggest they may help prevent certain types of tumors. One of the main reasons people avoid eating fish is the concern over mercury accumulation, a neurotoxic substance that can harm the nervous system. "Long-term and regular consumption of fish high in methylmercury, especially dangerous for pregnant women and young children, requires careful selection of fish species," emphasized Dr. Sergey Petrov, a medical toxicologist. Mercury accumulates in long-living, large predatory fish such as tuna, shark, mackerel, swordfish, and pike. Freshwater fish that feed on algae, as well as some fast-growing marine species like cod, whiting, haddock, flounder, herring, and tilapia, are considered safer because they do not accumulate significant mercury levels. The fishing location also matters: fish from environmental pollution zones or industrial waste disposal sites may contain more mercury. For example, mass mercury poisoning in Japan in the 1950s resulted from consuming fish caught in contaminated waters. It is important to note that fish sold in stores and markets undergo safety checks, and strict mercury regulation standards are in place in Russia and many other countries. For fast-growing and relatively safe species, mercury content should not exceed 0.3 mg per 1 kg of fish, while for potentially hazardous fish like tuna, shark, and swordfish, the norm is 1 mg per 1 kg. Studies show that thermal processing can reduce mercury content by 20%, but freezing, salting, and drying do not affect its concentration. Despite potential risks, the health benefits of consuming fish outweigh them significantly. To minimize risks, it is recommended to choose smaller and non-predatory fish species. Thus, concerns about mercury should not be a reason to completely avoid this valuable product. Fish pairs excellently with vegetables, especially steamed or stewed, making for a low-calorie and easily digestible dinner, especially important for weight-conscious individuals. Traditional side dishes like mashed potatoes are not ideal due to their high carbohydrate and starch content. The only contraindication for eating fish is allergy. However, fish roe, high in salt, is not recommended for children under three and people with cardiovascular diseases. Fish liver, due to its high calorie and fat content, should be consumed in moderation, especially by those with excess weight, obesity, lipid metabolism disorders, or digestive diseases. Preparation methods matter: it is advisable to minimize the use of fats, salt, sugar, flour, or breading. Fish can be steamed, grilled, baked in foil, or boiled, and frying should be done using a non-stick pan to reduce oil use. For the elderly, fish is particularly beneficial as polyunsaturated fatty acids help normalize lipid and cholesterol metabolism, preventing cardiovascular diseases, while potassium aids in removing excess fluid and lowering blood pressure. Easily digestible fish protein rich in the amino acid methionine helps prevent fatty liver degeneration. Thanks to its tender texture and low connective tissue, fish cooks faster and is easier to digest, making it an ideal product for older adults. What else to know:

      Only they become the best wives — the only zodiac sign out of 12

      No mobile internet, but money keeps flowing — detailed instructions for Russians on how to recoup funds

      In the Nizhny Novgorod region, hot days and cold nights will arrive by the end of the week: temperatures will drop to +10

      Experienced housewives have long figured out: whether to cool eggs after boiling in cold water — remember this

      Nightmare on a Volga cruise: how passengers became free labor — an honest review by a tourist

      News of Russia

      More news about the event:

      Researchers identified the healthiest dinner: not salad, not chicken breast, and twice as healthy as vegetables

      Photo of AI prodzer.ru

      The health benefits of fish and recommendations for safe consumption

      Obesity, exacerbated by modern lifestyle, prompts many to seek effective ways to healthy eating, 08:11 20.07.2025 ProDzer.Ru - Dzerzhinsk

      More news about the event:

      Researchers identified the healthiest dinner: not salad, not chicken breast, and twice as healthy as vegetables

      Photo of AI progorodnn.ru

      The health benefits of fish and recommendations for safe consumption

      Obesity and related health issues, including lipid metabolism disorders, 22:45 19.07.2025 ProGorodNN.Ru - Nizhny Novgorod

      More news of neighboring regions on the topic:

      Researchers identified the healthiest dinner: not salad, not chicken breast, and twice as healthy as vegetables

      Photo of AI pg12.ru

      The health benefits of fish and recommendations for safe consumption

      Obesity is a serious modern problem, and lipids, particularly, play an important role in its solution, 17:53 19.07.2025 Pg12.Ru - Yoshkar-Ola

      More news:

      Doctors named illnesses when flying by plane is not recommended

      Dr. Pavlova: Flights are contraindicated for cardiovascular diseases, 20:55 19.07.2025 KP-Irkutsk - Irkutsk

      More news:

      Scientists named the healthiest dinner: not salad, not chicken breast, and twice as healthy as vegetables

      Proper nutrition is not just a trend but a necessity for maintaining health and well-being

      Statistics show, 12:11 19.07.2025 Pro Gorod Ukhta - Ukhta

      More news:

      List of health conditions when flying by plane is better avoided

      Patients with thrombosis are at risk.

      Aviation flights are strictly prohibited for people with cardiovascular diseases, 16:11 18.07.2025 Saratov24.TV - Saratov