Because of its high amount of Omega-3 fatty acids, taurine and minerals, scientific studies suggest that fish should be consumed at least twice a week for positive brain, heart and bone development.
Low Calories
Comparing with other high-protein foods, such as meat or poultry, fish has low calorie so that eating more is a guilt-free indulgence. For fatty fishes such as salmon and mackerel, there are approximately less than 200 calories per 100 gram of fish. For leaner fishes such as cod, flounder and sole, there are approximately less than 100 calories per 100 gram of fish. Therefore, for people on diet, fish is the top food of choice.
Super Protein
The other factor that makes fish so appealing is the presence of high quality protein and essential amino acids, making it undeniably nutritious. A 100 gram serving provides one third the protein that you would need a day. Moreover, as fish is easier to digest because of less connective tissues than red meats, it is a great source of food for the young and elderly.
Fat
As fat is the common enemy, doctors and nutritionists highly recommend that we reduce our total fat intake to less than 30% of the calories consumed. So, it is better to eat more fish as it contains less than 5% total fat. Even the fattiest fish such as mackerel, herring and king salmon have between 10 - 15% total fat only. In general, the "whiter" the flesh of the fish, e.g. in cod or flounder, the less fat it contains.
Omega-3
There are plenty of scientific evidence that Omega-3 fatty acids are significant in reducing heart diseases. Scientific studies showed that Omega-3 fatty acids make it harder for blood to clot, therefore reducing the chance of blocked blood vessels. As beneficial amounts of Omega-3 fatty acids are found almost exclusively in fish, therefore a diet rich in fish can lead to reduced chances of heart diseases.
