{"id":638990,"date":"2024-11-01T09:03:25","date_gmt":"2024-11-01T08:03:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=638990"},"modified":"2025-08-07T08:09:17","modified_gmt":"2025-08-07T06:09:17","slug":"fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/","title":{"rendered":"Fish on Your Plate: Which Are the Healthiest and Which Should You Avoid?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Why_should_you_be_interested_in_whether_you_eat_fish\" title=\"Why should you be interested in whether you eat fish?\">Why should you be interested in whether you eat fish?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#What_do_fish_contain\" title=\"What do fish contain?\">What do fish contain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#How_do_saltwater_and_freshwater_fish_differ\" title=\"How do saltwater and freshwater fish differ?\">How do saltwater and freshwater fish differ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Vitamins\" title=\"Vitamins\">Vitamins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Minerals\" title=\"Minerals\">Minerals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#What_health_benefits_do_fish_have\" title=\"What health benefits do fish have?\">What health benefits do fish have?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#How_much_fish_should_you_eat_and_how_often\" title=\"How much fish should you eat and how often?\">How much fish should you eat and how often?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#What_is_fish_oil_and_should_you_supplement\" title=\"What is fish oil and should you supplement?\">What is fish oil and should you supplement?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Can_eating_fish_be_unhealthy\" title=\"Can eating fish be unhealthy?\">Can eating fish be unhealthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#What_about_mercury_in_fish\" title=\"What about mercury in fish?\">What about mercury in fish?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#What_other_contaminants_may_be_in_fish\" title=\"What other contaminants may be in fish?\">What other contaminants may be in fish?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Can_you_eat_raw_fish\" title=\"Can you eat raw fish?\">Can you eat raw fish?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Are_canned_fish_healthy\" title=\"Are canned fish healthy?\">Are canned fish healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Who_should_avoid_eating_fish\" title=\"Who should avoid eating fish?\">Who should avoid eating fish?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#How_should_fish_be_stored\" title=\"How should fish be stored?\">How should fish be stored?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#Preparation_of_fish\" title=\"Preparation of fish\">Preparation of fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#How_else_can_you_incorporate_fish_into_your_diet\" title=\"How else can you incorporate fish into your diet?\">How else can you incorporate fish into your diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.com\/blog\/fish-on-your-plate-which-are-the-healthiest-and-which-should-you-avoid\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><b><strong>Fish <\/strong><\/b>has a reputation as a nutritious food that definitely <b><strong>belongs in a healthy diet.<\/strong><\/b> Yet, it seems that for most of you, they regularly drift off your plate. Why do people eat so woefully little of them? Is it because of a fear of the heavy metals in fish, or do you just not like them?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is no coincidence that a<b><strong> Mediterranean diet <\/strong><\/b>, rich in fish, for example, is considered one of the healthiest. Fish is packed with <b><strong>essential nutrients<\/strong><\/b>, and eating it regularly can result in <b><strong>better brain <\/strong><\/b>or<b><strong> heart<\/strong><\/b> <b><strong>health, <\/strong><\/b>with many other benefits. What they are and whether fish is safe for you, will be discussed together today.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read about the effects of fish on:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">Cardiovascular health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\">Oxidative stress<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#nervous-system\" style=\"border-radius:0px\">Nervous system<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#longevity\" style=\"border-radius:0px\">Longevity<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight_loss\" style=\"border-radius:0px\">Weight loss<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#bones\" style=\"border-radius:0px\">Bones<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Why_should_you_be_interested_in_whether_you_eat_fish\"><\/span>Why should you be interested in whether you eat fish?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may be telling yourself that it doesn&#8217;t matter at all if you don&#8217;t eat fish. After all, you have plenty of other nutritious foods in your diet, so why make such a big deal out of it? But the truth is, <a href=\"https:\/\/gymbeam.com\/fish\">fish<\/a> isn&#8217;t just any food. On the contrary, they&#8217;re quite a bountiful storehouse of nutritious treasures that are often<b><strong> absent in other foods.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It turns out, that <b><strong>eating fish more often<\/strong><\/b> is associated with <b><strong>better <\/strong><\/b>overall <b><strong>health <\/strong><\/b>and even <b><strong>lower rates <\/strong><\/b>of cancer or heart disease. So remember, the next time someone tells you to eat more fish, they&#8217;re not just talking into the wind. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-1124x750.jpg\" alt=\"Salmon on a plate\" class=\"wp-image-638276\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1047558878.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_do_fish_contain\"><\/span>What do fish contain?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fish is especially known for its high proportion of <b><strong>protein <\/strong><\/b>and <b><strong>healthy fats.<\/strong><\/b> However, not many people know that they should also be valued for the many <b><strong>micronutrients <\/strong><\/b>they contain. They do not lack in <b><strong>vitamins <\/strong><\/b>and <b><strong>minerals, <\/strong><\/b>and often in greater quantities than other foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Protein<\/h3>\n\n\n\n<p>Fish is a great source of<b><strong> complete <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\"><b><strong>protein<\/strong><\/b><\/a><b><strong>.<\/strong><\/b> They contain all the <a href=\"https:\/\/gymbeam.com\/blog\/essential-amino-acids-eaa-and-their-effects-sources-and-dosage\/\"><b><strong>essential amino acids<\/strong><\/b><\/a><b><strong>, i.e. <\/strong><\/b>those that the body cannot produce on its own and has to obtain them in the diet. As a result, they provide all the necessary <b><strong>building blocks <\/strong><\/b>for the formation of <b><strong>muscles, hormones, enzymes <\/strong><\/b>and other body proteins. On average, they contain 20g of protein per 100g of raw fish, which means they are virtually the same as <a href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\">meat. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5,11]<\/mark><\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg\" alt=\"On average, fish contains 20 g of protein per 100 g\" class=\"wp-image-638294\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_kamila_pavlickova_072024_01-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Fat<\/h3>\n\n\n\n<p>Fish are quite <b><strong>unique<\/strong><\/b> in the world of food in terms of fat content. In fact, they are exceptionally rich in <a href=\"https:\/\/gymbeam.com\/blog\/fats-which-are-bad-and-which-are-good\/\"><b><strong>healthy fats<\/strong><\/b><\/a> in the form of <b><strong>polyunsaturated fatty acids (PUFA), which<\/strong><\/b> are renowned mainly for their positive effects on the <b><strong>heart <\/strong><\/b>or the<b><strong> brain.<\/strong><\/b> In some species of fish, PUFAs make up as much as<b><strong> 30-40 % of their fat content.<\/strong><\/b> This is the composition of Atlantic salmon or mackerel, for example. This is exceptional compared to other animal foods, such as meat, because they typically<b><strong> contain a majority of saturated fat.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Fish are excellent sources of omega-3 fatty acids<\/h4>\n\n\n\n<p>Fish, especially <b><strong>saltwater fish,<\/strong><\/b> are most valued for their <b><strong>omega-3 fatty acid <\/strong><\/b>content,<b><strong> specifically <\/strong><\/b>the<b><strong> long-chain <\/strong><\/b>ones<b><strong> &#8211; eicosapentaenoic acid (EPA) <\/strong><\/b>and <b><strong>docosahexaenoic acid (DHA).<\/strong><\/b> These are <b><strong>polyunsaturated fatty acids<\/strong><\/b>, which have many proven health benefits. Like other PUFAs, they have a positive effect on the <b><strong>heart, <\/strong><\/b>in addition to<b> <\/b>improving <b><strong>eyesight <\/strong><\/b>and are essential for <b><strong>proper brain development.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>EPA <\/strong><\/b>and <b><strong>DHA <\/strong><\/b>are not found in significant amounts anywhere else but in fish. This is what makes them such an exceptional food, and you will often hear about fish in relation to omega-3s. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interested in learning more about what omega-3s do for the body, how their deficiency manifests itself and where to find them? In that case, read our article <a href=\"https:\/\/gymbeam.com\/blog\/omega-3-fatty-acids-do-you-consume-enough-and-in-the-right-proportion-to-omega-6\/\"><b><strong>Omega-3 Fatty Acids: How Do They Affect the Brain, Heart, Eyes or Muscles and How to Consume Them?<\/strong><\/b><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1124x843.jpg\" alt=\"Fish are excellent sources of omega-3 fatty acids\" class=\"wp-image-638312\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_jakub_enzl_07-092023_09-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">How much fat does each type of fish contain?<\/h4>\n\n\n\n<p>However, when it comes to the proportion of fat, there is no fish like any other fish. In fact, the total fat content varies from one fish species to another. On this basis, they are divided into four groups.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>extra lean fish (fat content &lt; 2%) &#8211; <\/strong><\/b>cod, clam, flounder, skipjack tuna, etc.<\/li>\n\n\n\n<li><b><strong>lean fish (fat content 2 &#8211; 5%) &#8211; <\/strong><\/b>anchovies, albacore tuna, brown trout, sea bass, etc.<\/li>\n\n\n\n<li><b><strong>fatty fish (fat content 5-10%) &#8211; <\/strong><\/b>carp, herring, swordfish, mackerel, Atlantic salmon, sardines, longfin tuna, etc.<\/li>\n\n\n\n<li><b><strong>extra fatty fish (fat content &gt;10%) &#8211; <\/strong><\/b>Atlantic mackerel, eel, Chinese salmon, etc. <mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5]<\/sup>&nbsp;<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Why are we talking about this? Precisely because of the content of the aforementioned omega-3 fatty acids. Logically, the <b><strong>more fat<\/strong><\/b> a fish has, the <b><strong>more omega-3 fatty acids it has.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_do_saltwater_and_freshwater_fish_differ\"><\/span>How do saltwater and freshwater fish differ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To make the aforementioned ratio of fatty fish to omega-3 content less straightforward, the <b><strong>origins <\/strong><\/b>of the different fish species complicate matters. In particular, the best sources of omega-3 amino acids are <b><strong>fatty saltwater fish.<\/strong><\/b> <b><strong>Freshwater fish<\/strong><\/b> have much less. <b><strong>Carp<\/strong><\/b>, for example, whilst being one of the fish with a higher proportion of fat, is <b><strong>not a good source of omega-3s.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Why is this so? The difference between carp and, for example, Atlantic mackerel, a saltwater fish, lies in their <b><strong>differing diets.<\/strong><\/b> Saltwater fish normally feed on<b><strong> plankton, <\/strong><\/b>which is naturally rich in omega-3 amino acids, especially EPA and DHA. The diet of freshwater fish contains considerably less of these fatty acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you consume fish for its omega-3 fatty acids, you should reach for the <b><strong>fattier<\/strong><\/b> <b>saltwater <\/b>fish.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Which saltwater fish have the most omega-3 amino acids?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/salmon-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">salmon<\/a><\/li>\n\n\n\n<li>herring<\/li>\n\n\n\n<li>mackerel<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a><\/li>\n\n\n\n<li>longfin tuna <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">What does this mean for freshwater fish?<\/h3>\n\n\n\n<p>We certainly don&#8217;t want you to stop eating freshwater fish now. They too are a great source of <b><strong>protein, vitamins<\/strong><\/b> and <b><strong>minerals.<\/strong><\/b> They even have those omega-3 amino acids in them, just not nearly as much as saltwater fish. So if you want to get the most <b><strong>healthy fats <\/strong><\/b>from your fish <b><strong>, <\/strong><\/b>reach for <b><strong>saltwater fatty fish, but<\/strong><\/b> your health will also thank you for some <b><strong>tasty carp <\/strong><\/b>or<b><strong> zander.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"54646,54652,81421,83578,54673,68527,74083,6503,7974,34240,28189,57844,34126,67396,74083,5585\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vitamins\"><\/span>Vitamins<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fish is not only rich in healthy fats and protein, but also has many micronutrients, including <a href=\"https:\/\/gymbeam.com\/vitamins\">vitamins<\/a>. The following are certainly worth mentioning.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/blog\/vitamin-d-and-everything-you-need-to-know-about-it\/\"><b><strong>Vitamin D<\/strong><\/b><\/a> deserves the first place because it is generally found in<b><strong> very few foods.<\/strong><\/b> It is difficult to obtain from your diet, yet it is so important for your <b><strong>immunity, bones <\/strong><\/b>and <b><strong>overall health.<\/strong><\/b> Especially in the winter months, when you don&#8217;t get it from sunlight, you shouldn&#8217;t neglect to get it from your diet. <b><strong>Fatty fish <\/strong><\/b>(mackerel, salmon, herring, etc.), as its <b><strong>best food source, <\/strong><\/b>have an indispensable role to play here. However, for this vitamin in particular, it is usually advisable to <a href=\"https:\/\/gymbeam.com\/vitamin-d\">supplement<\/a> outside the summer months. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5,11]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\"><b><strong>Vitamin B12<\/strong><\/b><\/a> is original in that it is found<b><strong> almost exclusively in animal foods.<\/strong><\/b> Fish is no exception and may be the best source for people who <b><strong>avoid meat<\/strong><\/b>. <b><strong>Salmon, mackerel<\/strong><\/b> or <b><strong>herring<\/strong><\/b> contain the most.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-b6-gymbeam-85909.html\"><b><strong>Vitamin B6<\/strong><\/b><\/a> is important for immune, mental and nervous system function. Salmon, for example, has an exceptional vitamin B6 content. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[5,16]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-b3-gymbeam.html\"><b><strong>Vitamin B3<\/strong><\/b><\/a>, or <b><strong>niacin,<\/strong><\/b> supports both<b><strong> nervous system <\/strong><\/b>function and <b><strong>skin<\/strong><\/b> health. Fish is so important even when taking good care of your appearance. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-a\"><b><strong>Vitamin A<\/strong><\/b><\/a> is mainly found in fattier fish because it is a fat-soluble vitamin. It is important for both eyesight and the immune system. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fish also contain many other <a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/#vitamin-b12\">vitamins<\/a>, the proportion of which may vary depending on the type of fish. In order to consume them all, it is a good idea to rotate the fish you have on your plate.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1124x749.jpg\" alt=\"Fish and vitamin D\" class=\"wp-image-638328\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingapr-4147-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Minerals\"><\/span>Minerals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Even more than vitamins, fish are rich in <a href=\"https:\/\/gymbeam.com\/minerals\">minerals<\/a>. Which ones do they have the most of?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/iodine-kelp-extract-gymbeam.html\"><b><strong>Iodine<\/strong><\/b><\/a> is necessary for normal<b><strong> thyroid<\/strong><\/b> function and is particularly important in the diet during <b><strong>pregnancy, as<\/strong><\/b> it is involved in the proper <b><strong>development of the foetal brain.<\/strong><\/b> 100 g of certain saltwater fish, such as mackerel, can provide a full day&#8217;s worth of iodine. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\"><b><strong>Selenium<\/strong><\/b><\/a> must not be omitted because it is generally scarce in food. Fish is a great way to obtain this <b><strong>antioxidant<\/strong><\/b> naturally. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/zinc\"><b><strong>Zinc<\/strong><\/b><\/a> is needed for both <b><strong>DNA synthesis <\/strong><\/b>and to ensure normal <b><strong>fertility <\/strong><\/b>and <b><strong>reproduction. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li>For example, <a href=\"https:\/\/gymbeam.com\/iron\"><b><strong>iron<\/strong><\/b><\/a> is necessary for the body to<b><strong> make red blood cells <\/strong><\/b>and <b><strong>carry oxygen. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[16]<\/mark><\/sup><\/li>\n\n\n\n<li>You can obtain <a href=\"https:\/\/gymbeam.com\/calcium\"><b><strong>calcium<\/strong><\/b><\/a> from fish that you eat with the <b><strong>bones.<\/strong><\/b> For example, <a href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\">sardines<\/a> are a great source of calcium and can help you on your way to healthy <b><strong>muscles, bones<\/strong><\/b> and <b><strong>nervous system.<\/strong><\/b><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We have listed only a fraction of the <a href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\">minerals<\/a> found in fish. They also contain many others, so as you can see, it pays to have fish on your plate if you want to stock up on these essential nutrients.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1124x750.jpg\" alt=\"Fish are rich in minerals\" class=\"wp-image-638344\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_health_benefits_do_fish_have\"><\/span>What health benefits do fish have?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"cardiovascular-health\">1. Improves cardiovascular health<\/h3>\n\n\n\n<p>Eating fish regularly is one of those things you can do if you want to avoid <b><strong>cardiovascular problems.<\/strong><\/b> And that would be good for all of you, since cardiovascular disease, specifically <b><strong>coronary heart disease <\/strong><\/b>(e.g. myocardial infarction), is the<b><strong> number one cause of death worldwide. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, based on studies, we know that people who regularly eat fish at least 1-2 times a week, especially species<b><strong> rich in omega-3 amino acids, <\/strong><\/b>have up to a <b><strong>36% lower risk of dying from heart disease.<\/strong><\/b> In fact, these healthy fats in fish help to <b><strong>reduce both inflammatory processes<\/strong><\/b> and <b><strong>cholesterol levels.<\/strong><\/b> In addition, other substances such as <b><strong>vitamin D<\/strong><\/b> or <b><strong>selenium<\/strong><\/b>, for example, also contribute to these beneficial effects of fish. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11,19]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, if you want to have a healthy heart in the long term, you would do well to add fish to your <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\">healthy diet<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"oxidative-stress\">2. They have antioxidant properties<\/h3>\n\n\n\n<p>Fish contain substances that help protect the body from <b><strong>oxidative stress<\/strong><\/b> and <b><strong>free radicals.<\/strong><\/b> The antioxidants present, such as <a href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\"><b><strong>vitamin E<\/strong><\/b><\/a><b><strong>, selenium<\/strong><\/b> and <b><strong>omega-3 amino acids,<\/strong><\/b> contribute to the protection of cells and tissues.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This effect may then be associated with a lower risk of developing chronic diseases such as <b><strong>metabolic disorders<\/strong><\/b> (e.g. type 2 diabetes) or <b><strong>neurodegenerative diseases<\/strong><\/b> (e.g. Alzheimer&#8217;s disease). The antioxidant effects of fish can be seen in virtually the whole body. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"nervous-system\">3. Protect the nervous system<\/h3>\n\n\n\n<p>Protecting the nervous system is one of the top benefits of fish in your diet. The <b><strong>omega-3 fatty acid DHA,<\/strong><\/b> which is a necessary <b><strong>building block of nerve cell membranes (neurons),<\/strong><\/b> plays a major role. It makes up to 30% of their total structure. As a result, it helps <b><strong>protect <\/strong><\/b>the brain and nervous system, but at the same time the body needs it for their <b><strong>development.<\/strong><\/b> This is why <b><strong>pregnant women <\/strong><\/b>should also ensure their intake to ensure the best possible development of their offspring&#8217;s brain. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3,9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, in addition to omega-3 amino acids, you cannot forget<b><strong> fish collagen (<\/strong><\/b><a href=\"https:\/\/gymbeam.com\/marine-collg-gymbeam.html\"><b><em><strong>marine collagen<\/strong><\/em><\/b><\/a><b><strong>).<\/strong><\/b> According to scientists, its peptides also help to protect and maintain a healthy nervous system. In fact, it turns out that they can help increase the level of <b><strong>acetylcholine <\/strong><\/b>&#8211; a neurotransmitter that ensures the <b><strong>transmission of signals between neurons.<\/strong><\/b> Its higher concentration between them promotes smooth communication. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These benefits of fish may show up as a lower risk of <b><strong>neurodegenerative diseases<\/strong><\/b> (e.g., Parkinson&#8217;s disease) and may help improve <b><strong>your brain&#8217;s performance.<\/strong><\/b> For example, this will help improve your <b><strong>memory <\/strong><\/b>or make it easier for you to <b><strong>learn <\/strong><\/b>or<b><strong> concentrate.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-899x1124.jpeg\" alt=\"Health benefits of fish\" class=\"wp-image-638362\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/petra_vrankovic_112024_05.jpeg 1800w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"longevity\">4. Have anti-ageing properties<\/h3>\n\n\n\n<p>It is also good to eat fish if you want to live as long as possible while maintaining good <b><strong>health.<\/strong><\/b> In fact, research suggests that there is a link between <b><strong>the amount of omega-3 amino acids in the blood <\/strong><\/b>and the <b><strong>rate of telomere shortening.<\/strong><\/b> <b><strong>The more omega-3,<\/strong><\/b> the <b><strong>slower<\/strong><\/b> the telomere shortening seems to be.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telomeres are the end portions of <b><strong>chromosomes <\/strong><\/b>(formations composed of DNA). They form a kind of <b><strong>protective cap<\/strong><\/b> at the end of each of the legs of the chromosome and prevent the destruction of the hereditary material. However, they <b><strong>shrink with age<\/strong><\/b>, and we now know that telomere shortening is linked to <b><strong>diseases <\/strong><\/b>typical of<b><strong> older age<\/strong><\/b> (e.g. cancer or metabolic diseases). If there is anything that can help slow telomere loss, it may therefore have implications for <b><strong>longer-term health.<\/strong><\/b> Scientists now think that it is omega-3 amino acids that could have these effects. Isn&#8217;t it great that a couple of servings of fish a week can help you live longer and healthier? <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9,14]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you would like to know what other nutrients have anti-ageing properties and what to do to maintain your health and beauty for years to come, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Anti-ageing and Healthy Ageing: Ho<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\"><b>w to Take Care of Your Body and Maintain Your Health and Youthful Appearance?<\/b><\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"weight-loss\">5. Assist with weight loss<\/h3>\n\n\n\n<p>Fish can also be a great aid in <a href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight\/\">weight loss<\/a>. They are not a miracle solution on their own, but as part of a healthy diet along with <b><strong>vegetables, fruits, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/legumes\"><b><strong>legumes<\/strong><\/b><\/a> or <a href=\"https:\/\/gymbeam.com\/grains-and-cereals\"><b><strong>whole grains<\/strong><\/b><\/a>, they can be key to success.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Their great advantage is their ability to <b><strong>satiate <\/strong><\/b>well and also to <b><strong>keep the feeling of satiety<\/strong><\/b> for a longer time. This effect is primarily due to the <b><strong>high proportion of protein, <\/strong><\/b>which is<b> <\/b>the most filling of all nutrients. However, according to scientists, the advantage of fish over meat is also its higher <a href=\"https:\/\/gymbeam.com\/l-tryptophan-gymbeam.html\"><b><strong>tryptophan<\/strong><\/b><\/a> content. This amino acid is a precursor to the neurotransmitter <b><strong>serotonin,<\/strong><\/b> which<b> <\/b>helps<b><strong> regulate appetite. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus, fish as a regular part of your diet can help you maintain energy balance or achieve the <a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\">caloric deficit<\/a> needed for successful weight loss. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7,11]<\/mark><\/sup><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"bones\">6. Improve bone health<\/h3>\n\n\n\n<p>Fish don&#8217;t neglect your bones either, especially thanks to their <b><strong>vitamin D<\/strong><\/b> content. It promotes the <b><strong>absorption of calcium.<\/strong><\/b> In addition, you can also get calcium from the fish you eat along with the<b><strong> bones, <\/strong><\/b>such as sardines. When you have enough of this mineral in your body, which can be absorbed into your bones, you can better maintain their <b><strong>strength <\/strong><\/b>and <b><strong>density.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This effect of fish can be appreciated by <b><strong>post-menopausal women <\/strong><\/b>who are at higher risk of <b><strong>osteoporosis <\/strong><\/b>(thinning of the bones) due to hormonal changes. In practice, however,<b> <\/b>all<b><strong> adults should beware, <\/strong><\/b>because the highest amount of bone mass is between <b><strong>25 and 30 years of age,<\/strong><\/b> after which bone density begins to<b><strong> decrease.<\/strong><\/b> Thus, fish can be one piece of the puzzle that will help maintain healthier bones for a longer period of time. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1124x749.jpg\" alt=\"fish improve bone health\" class=\"wp-image-638380\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG-20200210-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Other health benefits of fish<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Due to their omega-3 content, amino acids may have <b><strong>anti-inflammatory effects.<\/strong><\/b> <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/li>\n\n\n\n<li>They also help take care of <b><strong>liver health<\/strong><\/b>, which is an organ that plays a major role in detoxifying the body.<\/li>\n\n\n\n<li>Thanks to their anti-inflammatory effects, they also help in controlling <b><strong>asthma and allergies.<\/strong><\/b><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_much_fish_should_you_eat_and_how_often\"><\/span>How much fish should you eat and how often?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you were to pick a food that most of eat too little of, it would be fish. For some, <b><strong>it is not available,<\/strong><\/b> others may <b><strong>not like it <\/strong><\/b>or don&#8217;t know how to <b><strong>prepare<\/strong><\/b> it. We&#8217;ll help you with that today too, but first we&#8217;ll talk about how often you should actually consume them to get all those benefits we discussed a moment ago.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Experts agree that you should have<b><strong> 1-2 servings of fish <\/strong><\/b>per week<b><strong>, <\/strong><\/b>ideally <b><strong>fatty saltwater fish.<\/strong><\/b> One serving is about the size of your <b><strong>palm.<\/strong><\/b><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Such an amount is ideal, for example, according to the<b><strong> European Food Safety Authority (EFSA)<\/strong><\/b>, the US <b><strong>Food and Drug Administration (FDA) <\/strong><\/b>and the same opinion can also be found in the dietary recommendations for individual European countries or the US population. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,15,17]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The recommendations emphasise the intake of oily saltwater fish because of their <b><strong>omega-3 amino acid <\/strong><\/b>content <b><strong>, which is <\/strong><\/b>virtually not found in significant quantities anywhere else except in fish.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>According to the EFSA, a healthy adult should consume <b><strong>250 mg of EPA and DHA<\/strong><\/b> per day. On average, 20 g of salmon, for example, has this amount in it. To meet this intake, it is therefore sufficient to follow the recommendation to eat 1-2 portions of fatty saltwater fish per week. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What about the consumption of <b><strong>freshwater <\/strong><\/b>and<b><strong> less fatty fish?<\/strong><\/b> These are a great source of <b><strong>protein <\/strong><\/b>and many <b><strong>vitamins <\/strong><\/b>and <b><strong>minerals, so<\/strong><\/b> they definitely belong in your diet. However, don&#8217;t count on carp or zander, for example, to give you a sufficient dose of omega-3 amino acids.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1124x750.jpg\" alt=\"How much fish should you eat and how often?\" class=\"wp-image-638398\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023-1.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_fish_oil_and_should_you_supplement\"><\/span>What is fish oil and should you supplement?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The name <a href=\"https:\/\/gymbeam.com\/liquid-fish-oil\">fish oil<\/a> tells us exactly what it is &#8211; it&#8217;s not rocket science, it&#8217;s simply fish oil. But not just any oil, but one rich in precious <b><strong>EPA <\/strong><\/b>and <b><strong>DHA.<\/strong><\/b> It is a <b><strong>concentrated form <\/strong><\/b>of these two omega-3 fatty acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It can be a good way to enrich your diet with these fatty acids when you don&#8217;t eat enough fish. But even if you have fish on your plate regularly, supplementing with fish oil can only benefit you. You can take it by the spoonful in <a href=\"https:\/\/gymbeam.com\/premium-omega-3-250-ml-gymbeam.html\">oil<\/a> form, but you can also reach for <b><strong>capsules.<\/strong><\/b> It depends on what works for you. <a href=\"https:\/\/gymbeam.com\/omega-3-forte-gymbeam.html\"><b><strong>Omega-3 supplements<\/strong><\/b><\/a> usually contain just fish oil, often supplemented with <b><strong>vitamin E<\/strong><\/b>, for its antioxidant effects that protect the fatty acids from deterioration.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Can_eating_fish_be_unhealthy\"><\/span>Can eating fish be unhealthy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You must have come across the fact that some people avoid fish because they contain <b><strong>heavy metals<\/strong><\/b> and other<b><strong> harmful substances <\/strong><\/b>that have entered them from the environment. The truth is that they can indeed be found in fish. But is that a reason to give up fish altogether?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_about_mercury_in_fish\"><\/span>What about mercury in fish?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mercury is definitely at the top of the list when we talk about the heavy metal content of fish. And rightly so, as it can have a significantly negative impact on overall health when consumed in excess. It has been shown to have a detrimental effect on <b><strong>the neurological development of children in the foetal period, so<\/strong><\/b> pregnant women should be careful about what fish they consume in their diet. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mercury accumulates in fish in the form of <b><strong>methylmercury.<\/strong><\/b> It enters the sea as a result of activities such as the<b><strong> burning of coal<\/strong><\/b> and<b><strong> fossil fuels,<\/strong><\/b> but also, for example, through volcanic activity. It is then deposited in plankton and other small organisms that fish feed on. In turn, the smaller fish are fed on by the larger ones, and so the mercury spreads further up the ocean food chain. In general, the <b><strong>larger<\/strong><\/b>, <b><strong>older <\/strong><\/b>and <b><strong>higher up the food chain<\/strong><\/b> a fish is, the more mercury it can accumulate over its lifetime. <b><strong>Predatory fish species<\/strong><\/b> contain the most of this heavy metal. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The general population does not need to worry about mercury in common fish products, as long as they follow the fish consumption recommendations. Much more valuable from a health point of view is the omega-3 amino acid content. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Which fish contain the most mercury?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sharks<\/li>\n\n\n\n<li>pike<\/li>\n\n\n\n<li>king mackerel<\/li>\n\n\n\n<li>swordfish<\/li>\n\n\n\n<li>marlin<\/li>\n\n\n\n<li>bigeye tuna (<em>Thunnus obesus)<\/em><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Should you be afraid to eat tuna?<\/h3>\n\n\n\n<p>Fish with a high mercury content should only be on your plate occasionally, ideally about twice a month. Species with low mercury pollution are suitable for <b><strong>regular consumption<\/strong><\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may be surprised by <b><strong>tuna, <\/strong><\/b>as<b> <\/b>this is a fish that many of us commonly buy as steak or canned. But not to worry, there are several types of tuna. The aforementioned <b><strong>bigeye tuna<\/strong><\/b> (<em>Thunnus obesus<\/em>) or <b><strong>bluefin tuna <\/strong><\/b>(<em>Thunnus thynnus<\/em>) are the largest species and can typically have<b> <\/b>the<b><strong> highest levels of mercury<\/strong><\/b> in their bodies.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smaller species, such as <b><strong>yellowfin tuna <\/strong><\/b>(<em>Thunnus albacares<\/em>) or<b><strong> albacore tuna<\/strong><\/b> (<em>Thunnus alalunga<\/em>), have much less mercury in them and can be enjoyed regularly in your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The smallest <b><strong>skipjack tuna<\/strong><\/b> (<em>Katsuwonus pelamis<\/em>), which is<b><strong> commonly found in <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\"><b><strong>canned products<\/strong><\/b><\/a>, typically has the <b><strong>least amount of <\/strong><\/b>this heavy metal and can be eaten regularly by children or pregnant women, for example, without any problems. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Fish species with the lowest average mercury content<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atlantic mackerel<\/li>\n\n\n\n<li>salmon<\/li>\n\n\n\n<li>sardines<\/li>\n\n\n\n<li>trout<\/li>\n\n\n\n<li>anchovies<\/li>\n\n\n\n<li>cod<\/li>\n\n\n\n<li>catfish <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,15]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg\" alt=\"Pasta with salmon\" class=\"wp-image-638416\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/IMG_6929.jpeg 1907w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_other_contaminants_may_be_in_fish\"><\/span>What other contaminants may be in fish?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In addition to mercury, so-called <b><strong>dioxins <\/strong><\/b>and <b><strong>polychlorinated biphenyls (PCBs) <\/strong><\/b>, for example, can also enter the body of fish. These are chemicals that enter the water, for example, from waste incineration or industrial processes. These substances with carcinogenic effects accumulate in fat and can therefore be present in <b><strong>fatty fish.<\/strong><\/b> However, today&#8217;s research tells us that we are not at any significant risk from eating fish because of these substances. Furthermore, it is recommended that we only consume a <b><strong>maximum of two portions of oily fish per week, <\/strong><\/b>which is<b> <\/b>a safe amount in terms of these potential contaminants. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Can_you_eat_raw_fish\"><\/span>Can you eat raw fish?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b><strong>Sushi <\/strong><\/b>or, <b><strong>sashimi, <\/strong><\/b>which<b> <\/b>includes raw fish, is considered by many to be a gourmet experience. However, one should not forget that they also carry some <b><strong>health risks.<\/strong><\/b> Fish may contain <b><strong>parasites, viruses<\/strong><\/b> or <b><strong>bacteria such as <\/strong><\/b> <b><strong>salmonella <\/strong><\/b>or <b><strong>listeria.<\/strong><\/b> Raw fish contaminated with these micro-organisms can cause us quite serious digestive and other difficulties.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This does not mean that you should now discard all raw fish and deprive yourself of these gourmet delights. However, make sure that the fish is from a <b><strong>verified source.<\/strong><\/b> In the restaurant sector, only order raw fish dishes from establishments <b><strong>you trust to<\/strong><\/b> take care of <b><strong>quality storage <\/strong><\/b>and <b><strong>hygiene <\/strong><\/b>during preparation. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Are_canned_fish_healthy\"><\/span>Are canned fish healthy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is a perception that canned fish is harmful. But don&#8217;t worry, <b><strong>no dangerous substances will get into the fish from the can.<\/strong><\/b> As far as the mercury content is concerned, what has been mentioned above applies. The amount of mercury in the fish depends on what kind of fish it is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Canned fish can be a great way to get this fish into your diet. Whether you want to have <a href=\"https:\/\/gymbeam.com\/salmon-in-brine-gymbeam.html\">salmon<\/a>, <a href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\">sardines<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna in brine<\/a>&nbsp;or <a href=\"https:\/\/gymbeam.com\/tuna-in-olive-oil-gymbeam.html\">olive oil<\/a>, there is nothing easier and quicker than reaching into the pantry, opening a can and adding the fish to your pasta or spread.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg\" alt=\"Tuna steak in tomato sauce\" class=\"wp-image-638434\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/sk_simona_benikovska_vaclavik_022024_11-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Who_should_avoid_eating_fish\"><\/span>Who should avoid eating fish?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fish is healthy, but still some people should be careful what <b><strong>fish they choose,<\/strong><\/b> especially because of the aforementioned toxic substances it may contain. The universal advice is always that it is best to reach for fish with a low risk of contamination.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>Pregnant <\/strong><\/b>and <b><strong>breastfeeding women <\/strong><\/b>should <b><strong>avoid <\/strong><\/b>fish that may have <b><strong>high levels of mercury.<\/strong><\/b> Other species are also suitable for pregnant women and should ideally be eaten <b><strong>1-2 times a week <\/strong><\/b>as<b> <\/b>they contain nutrients important for the baby&#8217;s development. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Nor should they consume <b><strong>raw fish.<\/strong><\/b><\/li>\n\n\n\n<li><b><strong>Children under the age of 6 <\/strong><\/b>should also not be given fish at the top of the food chain due to its mercury content. For older children, these fish are not so risky and they can have them twice a month. Even so, it is better to choose fish with a lower risk of contamination.<\/li>\n\n\n\n<li><b><strong>People with weakened immune systems <\/strong><\/b>should avoid <b><strong>raw <\/strong><\/b>and <b><strong>undercooked fish.<\/strong><\/b><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_should_fish_be_stored\"><\/span>How should fish be stored?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is key to store fish properly to keep it both<b><strong> fresh <\/strong><\/b>and <b><strong>safe.<\/strong><\/b> After all, you don&#8217;t want bacteria to grow in them and then put them on your plate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>Fresh fish<\/strong><\/b> should be stored in the <b><strong>coolest part of the refrigerator.<\/strong><\/b><\/li>\n\n\n\n<li>Store them ideally in a <b><strong>covered glass container. <\/strong><\/b><\/li>\n\n\n\n<li>Consume them ideally <b><strong>1-2 days <\/strong><\/b>after purchase.<\/li>\n\n\n\n<li>If you want to eat them later, you should <strong>freeze<\/strong> them. Properly frozen, fatty fish will keep for 2 &#8211; 3 months, while lean fish has a shelf life of up to 6 &#8211; 8 months.<\/li>\n\n\n\n<li>Re-thaw them <b><strong>in the fridge <\/strong><\/b>to<b> <\/b>prevent <b><strong>bacterial growth <\/strong><\/b>and<b><strong> loss of texture.<\/strong><\/b><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering how to properly store other foods that you normally have in your kitchen at home, don&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-store-food-properly-to-last-as-long-as-possible\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Store Food Properly to Make It Last as Long as Possible.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preparation_of_fish\"><\/span>Preparation of fish<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>How to prepare fish? It doesn&#8217;t have to be complicated at all. On the contrary, it&#8217;s usually a few simple steps that result in a delicious lunch or dinner.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>First, choose the <b><strong>right kind of fish.<\/strong><\/b> Fattier fish, such as salmon or mackerel, are suitable for grilling or baking. Leaner species, such as cod, are great for steaming.<\/li>\n\n\n\n<li>Prepare the <b><strong>spices <\/strong><\/b>and a<b><strong> marinade.<\/strong><\/b> You can choose herbs, lemon juice or garlic, for example. Marinades with olive oil, lemon and herbs will improve the flavour while keeping the fish tasty and juicy.<\/li>\n\n\n\n<li>You can <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-salmon-with-honey-mustard-marinade\/\"><b><strong>bake<\/strong><\/b><\/a> the fish. Baked fish has a delicate flavour and pleasantly juicy flesh, while the surface may be slightly crispy.<\/li>\n\n\n\n<li><b><strong>Grilling <\/strong><\/b>will ensure an even crispier crust than baking. Salmon or mackerel are perfect for this.<\/li>\n\n\n\n<li><b><strong>Steaming <\/strong><\/b>will preserve the <b><strong>natural flavour of the fish<\/strong><\/b> while ensuring its <b><strong>delicate consistency.<\/strong><\/b><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-cod-with-lemon-butter-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pan-fried fish<\/strong><\/a>&nbsp;is a quick fix that saves you a lot of time in the kitchen.<\/li>\n\n\n\n<li>Accompany the fish with<b><strong> a side dish, such <\/strong><\/b>as <b><strong>potatoes <\/strong><\/b>or<b><strong> sweet potatoes<\/strong><\/b>, and don&#8217;t forget a<b><strong> vegetable salad.<\/strong><\/b><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos.jpg\" alt=\"How can you prepare fish?\" class=\"wp-image-638452\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/hotovo-do-clanku-losos-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"How_else_can_you_incorporate_fish_into_your_diet\"><\/span>How else can you incorporate fish into your diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Maybe you don&#8217;t like fish on its own or you are tired of eating fish just with a side dish. Don&#8217;t despair, we have plenty of interesting ways to incorporate fish into your diet in other ways.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prepare a tasty <b><strong>spread, <\/strong><\/b>such as this <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\">tuna and egg<\/a> spread.<\/li>\n\n\n\n<li>Mix the fish into <b><strong>fritters <\/strong><\/b>or<b><strong> patties.<\/strong><\/b><\/li>\n\n\n\n<li>Hide it in a <b><strong>sandwich <\/strong><\/b>or <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-wrap-with-avocado-spread-and-vegetables\/\">wrap<\/a>.<\/li>\n\n\n\n<li>Warm up with a delicious <b><strong>fish soup.<\/strong><\/b><\/li>\n\n\n\n<li>Prepare a fish <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pasta-with-sardine-sauce\/\">sauce for pasta<\/a>.<\/li>\n\n\n\n<li>Prepare a tasty <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-salad-nicoise\/\">salad with fish<\/a> or an original <a href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-poke-bowl-with-rice-tuna\/\">pok\u00e9 bowl<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are looking for further inspiration, we have plenty of recipes with <a href=\"https:\/\/gymbeam.com\/blog\/tag\/salmon\/\">salmon<\/a> and other <a href=\"https:\/\/gymbeam.com\/blog\/tag\/fish\/\">fish<\/a> on our blog. And if you&#8217;re wondering if <b><strong>you&#8217;re eating enough fish and have optimal levels of omega-3 amino acids in your body<\/strong><\/b>, <b><strong>omega-3<\/strong><\/b> <b><strong>tests<\/strong><\/b> can reveal this.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fish certainly has its place in a healthy diet. In particular, they have an excellent content of the <b><strong>omega-3 fatty acids EPA<\/strong><\/b> and <b><strong>DHA, <\/strong><\/b>which are woefully lacking in other foods. Thanks to these and other nutrients, they have undeniable positive effects on health. However, fish is not without its health risks, as some of them may also contain harmful substances. The key to success is to choose the right species while adhering to the recommendations that suggest that you should eat 1-2 fatty saltwater fish per week. This way you will get the benefits that fish has to offer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So, when&#8217;s the next time you&#8217;re going to have fish on your plate? If you&#8217;re interested and full of new information, don&#8217;t keep it to yourself. Share it among your friends and family.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do fish belong in a healthy diet? They contain omega-3 fatty acids with many health benefits, but some species can also have a lot of mercury. Find out how much to consume and which species in this article.<\/p>\n","protected":false},"author":156,"featured_media":638221,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7229,7631,7349,6977],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-638990","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-fish","10":"tag-healthy-lifestyle","11":"tag-nutrition","12":"tag-omega-3-2","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fish on Your Plate: Which Are the Healthiest and Which Should You Avoid? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fish, including salmon and mackerel, are rich in omega-3s, protein and vitamin D. 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