Rich in vitamins and minerals: all the reasons to eat fish and why you shouldn't fry them Dr. Maya Roseman

Good to know – a few words about fish: fish consumption reduces the risk of heart disease and stroke, arteriosclerosis processes that clog blood vessels, and even inhibits Alzheimer's.

Fish consumption in Israel is lower compared to other countries in the world: the average Israeli consumes about 12 kg of fish per year, while in Spain and Italy – 35 kg per year, in East Asia – 65 kg per year, including seafood.

Are all fish equally good for our health? And what exactly is there in fish that contributes so much to our body?

Fish are an important source of protein in the human diet. In 100 grams of fish there is an average of 18% quality protein which is important for building the body and muscles. Fish also contain a good amount of vitamin B12, which is important for building the nervous system, brain function, preventing anemia and weakness, and also vitamin D, which is needed for the absorption of calcium from the intestines and building bones.

Most fish also contain a good amount of vitamin E, and many important minerals: potassium, magnesium, zinc, and even some iron. Another ingredient found in fish (especially sea fish) is iodine, which is needed for the vital function of the thyroid gland responsible for the body's metabolism, brain function and fertility. Fish grown in fresh water generally have less iodine.

It is important to know that frying eliminates the health value of the fish. According to the studies, the consumption of fried fish even increases the risk of heart disease, and one of the explanations for this is that the oil used for frying contains a large amount of omega-6 fatty acid, and when the ratio between it and omega-3 changes – the protective effect of omega-3 disappears. Carp and Nile princess are actually the least recommended. They have relatively more fat, and no omega-3.

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