Fish is a good source of quality protein and essential omega-3's; zinc, iodine, and selenium. Fish and also contains B vitamins and oily fish are a good source of vitamins A and D.
Fat
The amount of fat varies in different varieties of fish. Most fish are low in saturated fat and are a good source of omega-3s. Oily fish such as salmon and sardines are the best sources of omega-3s.
Protein
Fish contains quality protein, including all nine 'essential' amino acids. Our bodies don't make amino acids on their own which is why we need to get these acids from food.
What are the specific benefits of fish?
The nutrients fish contain are important for a range of our body's processes and functions.
Is one type of fish better for me than another?
Just as one vegetable is not better for you than another, fish is the same - variety is what you should be aiming for.
Nutrient
|
Function
|
Omega-3s
|
• Heart health
• Other research suggest benefits to brain function and vision too
|
Protein
|
• Growth and development in children, building and repairing muscles and other tissues including hair and skin.
|
Iodine
|
• Growth and development in children, hormone production, metabolism, brain function and healthy skin.
• Iodine is especially important in pregnancy.
|
Zinc
|
• Immunity, brain function, metabolism, hormone production, and vision.
|
Selenium
|
• Growth and development in children, immunity, hormone production, and healthy hair and nails.
|
Iron
|
• Growth and development in children, energy production, immunity, foetal development and brain function
|
