REASONS WHY YOU SHOULD INCLUDE FISHES IN YOUR DIET

We all know the health benefits of having fish. It is loaded with important nutrients which are vital for the body and brain. But did you know that freshwater (lake) fish and ocean (saltwater) fish vary in certain aspects? What’s the key difference and what do you need to know?

Difference in nutrients 

Although they are quite similar in nutritional profile, they vary in certain nutrients. Lake fishes are higher in calcium, monounsaturated, and polyunsaturated fatty acids than ocean fish. However, contrary to the belief that fishes in saltwater are high in sodium, they have similar sodium content than freshwater fish. They provide heme iron which is beneficial for the heart, brain and other health benefits as well. The fishes are nutritious and provide omega 3s, protein and other micronutrients such as iodine, and vitamin D.

Difference in Taste 

Saltwater fishes have a brinier taste than freshwater fishes, and lake fishes vary in the versatility of flavours. Both are preferred choices for various dry and curry dishes, from tandoori masala fish to crockpot stew.

Difference in Bone Structure 

Saltwater fishes tend to have larger bones, which makes them easy to debone and easier to eat. On the other hand, freshwater fish have smaller bones, which can be eaten but have to be carefully deboned.

Examples of freshwater and saltwater fishes 

Freshwater fish:– Catfish, gar, trout, salmon, white fish

Saltwater fish:- Mackerel, tuna

Best types of fish to eat 

• Wild salmon or Alaskan salmon
• Tuna
• Cod (flaky white fish)
• Sardines
• Herring (fatty fish)
• Mackerel
• Trout

Health Benefits of having freshwater and saltwater fish 

• No matter what fish you choose to eat, the fact remains that they will benefit you in several aspects.
• Eating at least one serving has been linked to a reduced risk of having strokes as it helps increase good cholesterol levels.
• It makes the brain smarter, may help combat depression and slow the rate of mental decline among the elderly.
• It is a good source of vitamin D, which is needed for better calcium absorption, bone health and overall health.
• It helps in the management of lifestyle-related diseases as its high-quality protein is beneficial for weight management, improved heart health, type 2 diabetes, etc.

The bottom line is, consuming a variety of fish at least twice a week, will help provide nutrients needed for a well-balanced diet.