Eating fish is a healthy habit; fish provide nutrients, proteins, and Essential Fatty Acids (EFAs) that the body needs. They also provide high levels of vitamin D, vitamin B12, selenium, and protein. Fish are also the best food source of Omega-3, which are essential fats that our bodies do not produce and play an essential role in brain and heart health. They have been proven to have anti-inflammatory properties, reduce the risk of heart disease, and are essential for the development of fetuses.
There are several health benefits of eating fish regularly, such as reducing depression and risks of autoimmune diseases; increasing focus; resisting Alzheimer's; reducing risks of heart attacks and strokes; improving sleep quality; and preventing insomnia, lower blood pressure, and cancer. Since fish are a low-fat protein source, incorporating it into the diet leads to weight loss. The American Heart Association recommends eating fish at least twice a week; especially fish rich in Omega-3 fatty acids.
On the other hand, some other types of fish are not safe to eat, including those with high levels of mercury or contaminated with certain types of bacteria or harmful compounds that can cause health problems. Thus, one should be cautious when consuming such types, especially when nursing or pregnant. Dangerous types include Spanish mackerel, eel, tilefish, shark, and swordfish.
Fish that are considered healthy are:
- Salmon: all types of salmon contain Omega-3 fatty acids, which are beneficial for heart health, and are also a good source of vitamin D and calcium.
- Tuna: eating tuna moderately is safe, as it is low in calories and high in vitamins and proteins. Some tuna types, such as canned white or albacore tuna, have a higher mercury content than canned light, or skipjack, tuna. Consumers, thus, should make sure not to overeat items that contain higher mercury levels.
- Cod: it is a good source of phosphorus, niacin, and vitamin B12, and high in protein; yet, low in fat and calories. This makes it an ideal choice for people who are trying to control their body weight. Each 85 grams of cooked cod portion contains 15–20 grams of protein.
- Mackerel: it has more Omega-3s and vitamin B12 than other types of fish. It is a high-mercury fish, so one should be careful not to overeat it, and it is preferable to choose smaller mackerel.
- Herring: it is a beneficial source of Omega-3 fatty acids; each 100 grams contain 18 grams of protein and 14 micrograms of vitamin B12. People should be aware when eating pickled or smoked herring because it contains a high percentage of sodium.
Famous Egyptian Fish Dishes
Egyptian fish vary between saltwater fish from the Red Sea and the Mediterranean, and freshwater fish from the Nile River, Egyptian lakes, and fish-farms. In 2020, Egypt's fish production reached two million tons from fish-farms and fisheries; to rank the first in Africa and the sixth worldwide in fish-farm production.
Egypt's saltwater fish comprise sardine, grey mullet, coral, red bourbon, argyrosomus regius, brushtooth lizardfish, greasy grouper, and lethrinus. Egypt's freshwater fish comprise Nile tilapia, the African sharptooth catfish, the grass carp, and the African bayad. As for fish-farms in Egypt, they comprise tilapia, mullet, European seabass, and gilt-head bream.
The tilapia fish is one of the most famous Egyptian fish. It is inexpensive and is rich in protein; each 100 grams contains 26 grams of protein and 128 calories only. Tilapia also contains good amounts of vitamins and minerals; it is rich in niacin, vitamin B12, phosphorous, selenium, and potassium. Yet, each 100 grams contain 240 milligrams of Omega-3 fatty acids only; that is, ten times less than salmon. Tilapia is also high in Omega-6 fatty acids, which are not recommended for cholesterol and heart patients, rather than it does Omega-3. Generally, freshwater fish are low in beneficial Omega-3 fatty acids; unlike most saltwater fish.
Now that you learned several health benefits of eating fish, I advise you, dear reader, to consider fish an essential part of your diet. It is vital to be careful about fish with high levels of mercury, not to mention the importance of following the instructions of local health authorities regarding avoiding eating some types of poisonous fish; the best examples in Egypt are takifugu or rabbitfish.
References
fao.org
healthfully.com
healthline.com
medicalnewstoday.com
organicfacts.net
researchgate.net
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