Balanced diet: which fish is healthy?


Balanced diet: which fish is healthy?

Experts have always agreed: fish is healthy. Positive effects can, for example, reduce the risk of heart attacks and reduce lipid metabolism disorders. The German Society for Nutrition recommends one or two servings of fish per week.

Basically, different types of fish offer different advantages. Traditionally, low-calorie fish include plaice, coalfish (belongs to the cod family), perch and zander. Among the marine life richest in omega-3 are tuna, mackerel, herring and sardines. Sardines, mackerel and tuna have the most vitamins. Eel and salmon are high in vitamin D. *

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It is clear that the preparation also plays a role: If you fry your fish, you should use oil sparingly. A breaded fish absorbs a lot of fat.

Greenpeace warns: Many fish stocks are endangered
While fish is an important part of a balanced diet, overfishing is a growing problem.

Particularly popular fish species are affected, such as Alaska pollock, which is often used to produce fish fingers.

In addition, many tuna stocks are overfished. That’s why Greenpeace asks not to buy canned tuna. The International Union for Conservation of Nature (IUCN) even listed bluefin tuna and southern bluefin tuna as “Critically Endangered”.

Greenpeace recommends carp, catfish and herring. Eel, Alaska pollock and perch, among others, are not recommended. For more details, check out Greenpeace’s Fish Buying Guide.

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Fischer substitute: The vegetarian alternatives
If you are vegetarian or vegan, there are alternatives. Experts like to refer to algae. These include seaweed, nori (Japanese for edible seaweed) or wakame (a type of marine brown seaweed).

Algae contain valuable substances for the human organism, such as omega-3 fatty acids, vitamins, minerals and antioxidants.

But beware: Algae contain a high iodine content, so they should also be consumed in moderation. The advantage: Algae are characterized by an interesting, spicy taste.

Of course, you can also simulate the fish taste with meat substitutes such as tofu or seitan fish fingers or fillets. So you get pretty close to fish in terms of taste, but there are no health benefits.

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