Fish contains many important nutrients including proteins and they are supposed to be most of our daily healthy nutrition. Only a limited number of fish (100gr) provides a third to a half of daily protein requirement. Fish is also rich in vitamin B12 which is needed by the body systems. Fatty fish such as salmon, mackerel and herring also contains 2 times the calories of other fishes. Unlike saturated fat of other animals, the unsaturated fat of fish oil is very beneficial to health. Studies show that people who eat oily fish once a week is far from the risk of heart disease and stroke.
Omega-3 Oil or Fatty Acid
Omega-3 fatty acids from fish oil are known to help protect the heart and improve the blood flow. It is essential for the immune system of our body. As it is not produced by our body, we have to get it from outside sources. Scientists find Omega-3 fatty acids essential for brain and eye health. Pregnant women ought to make it part of their diet. It can give balance to the excessive intake of omega-6.
Being contained in capsule form or fluid, fish oil may be categorized to two types:
1. Spleen fish oils (such as cod, salmon, mackerel).
2. Fish oils (such as fish bleary, sardines).
The term of spleen cod oil derived from oil extracted from cod spleen. Fish oil is a good source of vitamins A and D.
Oily Fish List with Best Fish Oil Benefits
The following are types of fish that contain best fish oil:
Mackerel is rich in omega-3 fatty acid (2-3%), vitamin D and selenium. However, omega-3 oil content may differ according to seasons. Selenium deficiency may bring cardiovascular disease and cancer.
Salmon is known as the second species which is rich with omega-3 oil after mackerel.
Swordfish also contains omega-3, but it is not so much as the one contained in mackerel and salmon.
This type of fish also contains high omega-3, a little less than cod. Some people give a name to this fish “the rest of fish of the prophets” where there is a story that tells how both sides of its eyes only located on the left side and the different colors of the both sides. The story tells further that a Prophet ever ate one side of the fish and then dumped it into the sea with the remaining side. The fish however lived again but with its half of the body. In Indonesia the fish is called “half-bodied fish” or “half fish”
We also hear many health benefits coming from oil cod spleen. Some of the benefits are that it help strengthen bones and teeth, nourish the skin, treat gout and arthritis and also it is good for the health of heart.
Tuna fish is rich in vitamin D, B12 and Omega-3. But tuna is not the best source of omega-3 fatty acids you indulge as its content is too low. Tuna in the tin remains rich with vitamins but the omega-3 oil diminishes since it is already taken out before tinning.
This fish gives us also health benefits as it contains omega-3, vitamins A and C, calcium and iron.
This fish may be found at low prices in the market but it is very useful for the source of protein, iron and zinc, including all kinds of nutrients contained in the fish mentioned above including omega-3. Sardine belongs to the same group with salmon and trout.
Sailfish is also among the best source of omega-3.
The price of Barramundi is a bit expensive but it contains no less good protein and omega-3. It becomes one of the popular cuisines which are served in three flavors. But it is better not to be fried first to preserve the properties.
This fish has also the health benefits since it is rich in omega-3 and protein.
Despite its small body size, this fish is also has lots of health benefits. It is like sardines, it contains omega-3 fats and protein which are beneficial to children and also adults. It is also rich in vitamin E and D, calcium and selenium minerals. Small fish like this is better than bigger ones like tuna because it contains less pollution levels of heavy metals such as mercury, arsenic and plum bum, due to environmental pollution. The reason is that this small fish has a shorter-term life hence it has less risk of contamination.
Eating raw fish such as sushi and sashimi like in Japan may incur the risk of worm infestation because fish is good home for parasitic worms. Fish is better cooked first to make sure all the worms and their eggs die. After cooked, eat while it is still hot and not let the cooked fish stay weathered because it becomes easy to be rotten. Steam- cooked, grilled or baked fishes are the best for health.
Fishes I general are good source of Omega-3 and other nutrient and would be in good combination with green nutrition.