Importance of fish in nutrition. What are the benefits of fish oil

Nutritional and biological value of fish

Fish and fish products occupy a significant place in the diet of the population. Nutritional and biological value lies in the fact that fish is a source of:

complete protein,

easily digestible fat,

Rich in fat-soluble vitamins;

Fish, especially sea fish, contain a significant amount of various mineral elements.

Due to the low content of connective tissue, fish after heat treatment acquires a delicate texture, is easily digested by the human body and is well absorbed.

Fish contains complete proteins, the main protein is ichthulin, as well as albumin, etc. Protein makes up an average of 15-19% of the edible part of the fish, is balanced in amino acids. Enough in protein high content methionine, lysine, tryptophan, which makes fish essential in baby food. Compared to meat, fish has 6 times less connective tissue, which ensures its rapid digestion.

Amount of fat varies greatly depending on the type of fish.

Skinny (up to 3%) - pollock, ice, crucian carp, cod, etc .;

Moderately fatty (3-8%) - pink salmon, catfish, carp, sprat, sea ​​bass and etc.;

Fatty (8-20%) - salmon, sturgeon, halibut, etc.; very fatty (more than 30%) - lamprey, eel, etc.

Fat has a high biological value due to the increase in the content of polyunsaturated fatty acids(arachidonic, etc.) "fat-soluble vitamins A, D, vitamins of group B. The content of PUFAs in cod liver oil is especially high. Fish fats are easily oxidized and spoiled, so fish and fish products should be stored at low temperatures.

Fish, especially marine, contains a large set of mineral salts and trace elements - iodine, copper, fluorine, zinc, etc.

extractives in fish less than in animal meat, but they have an active effect on the secretion of the digestive glands. Extractive substances easily pass into water when cooking fish. Fish meat is well digestible, but has a mild taste, so the fish is "boring", this should be taken into account when compiling 7-10-day menu-rations for organized groups.

Live, chilled, frozen, salted, smoked fish is used for food. Frozen fish by nutritional value almost as good as chilled.

Fish products

A wide range of food is used fish products: salted, dried, smoked fish, herring, canned fish, caviar, as well as non-fish products - shrimp, crabs, mussels, squids, etc.

According to the salt content, salted herring is divided into slightly salted (4-10%), medium-salted (11-14%) and hard-salted (more than 14%). Medium- and hard-salted fish and herring are eaten after soaking, which reduces their nutritional value.

Smoking is used to improve the organoleptic properties and safety of fish. Distinguish between cold and hot smoking. Pre-salted fish is subjected to cold smoking. Cold smoking is considered as a combined method of preservation, since fish at an elevated temperature (not higher than 40 ° C) is affected by a complex of factors - salting, drying and the effect of smoke. Cold smoked fish is not a perishable product. Hot smoking is a kind of heat treatment of fish. Hot smoking is carried out at a temperature of 80-100 ° C for 3-5 hours, salt is added for taste. finished product has a delicate texture, contains a large amount of moisture, has a limited shelf life - no more than 72 hours at a temperature not exceeding 6 ° C.

Sturgeon caviar and salmon fish contains about 30% complete protein, 10-14% high fat biological value, vitamins A, D, E, group B, rich in minerals (sulfur, phosphorus, iron, etc.). The quality of caviar largely depends on the sanitary regime of processing and storage. Caviar is a perishable product; to increase storage stability, it is pasteurized in hermetically sealed cans or glass jars at a temperature of 60-65 ° C for 2-3 hours.

Non-fish seafood is a source of high-grade proteins, contains small amounts of fat, exceeds the meat of animals and fish in the content of microelements, contains vitamins of group B, E, etc. Non-fish products are included in the recipe of many dishes - salads, pastas, etc. Non-fish products have good digestibility.

Signs of good and poor quality fish

Fish is a perishable product due to its delicate texture and significant moisture content in tissues, the variety of ways microorganisms penetrate into muscles, and the presence of mucus on the surface - a favorable habitat for bacteria. The causative agents of putrefactive decomposition of fish are bacteria that develop at relatively low temperatures, and therefore fish are more susceptible to spoilage than animal meat. The surface of the fish and its intestines are significantly contaminated with microorganisms, among which there are pathogens that enter from the water of the reservoir: B. botulinum, Salmonella, bacteria of the intestinal group - Shigella, etc. There is also a significant amount of bacteria and viruses, disease-causing fish (pike plague, gill rot, carp rubella, etc.).

The leading indicator in assessing the quality of fish is its organoleptic properties. Fresh, high-quality fish has the following features: bright red color of the gills, transparency of the cornea and mucus covering the scales, bulging of the eyes, meat consistency density, absence of swelling and damage to the abdomen, tight connection of the scales with the surface of the fish, no unpleasant odor all parts of the fish. Some retraction of the eyes and partial separation of the scales from the surface of salted fish is not a sign of spoilage.

Spoilage of fish is caused by microorganisms that penetrate the tissues in various ways - through the gills into the blood, through the intestines and the surface layers of the fish. The mucus quickly loses transparency, acquires an unpleasant odor, from the mucus microorganisms penetrate into the surface layers, as a result of which the gills lose their usual color and become gray-green, the scales begin to ruffle and fall off due to the breakdown of the connective tissue of the surface layers, the eyes sink and become cloudy , the abdomen swells and tears due to rapid reproduction with the formation of intestinal bacteria gases, the intestines may fall out of the anus; from the intestine, microorganisms enter the blood vessels that run along the spine, causing hemolysis of the blood, the blood penetrates through the vascular wall into the muscle tissue, staining it pink. This phenomenon is accompanied by the decomposition of fish tissue proteins and the appearance of putrid smell- a clear sign of damage to the fish. Due to the decomposition of proteins, softening of the muscle tissue occurs - the consistency of the fish becomes flabby, the meat is easily separated from the bones.

The organoleptic indicators of the quality of salted fish can decrease during oxidation and rancidity of fat located in the surface and deep layers of the carcass - the defect is called "rust" and occurs during prolonged or improper storage of salted fish.

Epidemiological and hygienic assessment of fish

B. botulinum spores living in the water enter the intestines of fish and further into the muscles, it is possible to get directly into the muscles when the fish is injured while fishing with gaffs and hooks. According to the current regulations, sturgeon fish with traces of wounds and bruises cannot be used for the preparation of balyk products, since the formation of botulinum toxin occurs in a short time.

Fish that live in polluted water bodies are susceptible to infection with bacteria - the causative agents of acute intestinal infectious diseases. The main preventive measure of these diseases is the protection of the environment - the prohibition of water pollution by sewage infected with

Salted fish stored without brine and refrigeration is exposed to salt-loving microorganisms - Serratia salinaria, which form single, and later merging red mucous spots on the surface of the fish. The disease is called magenta and is not dangerous to humans. Slightly affected fish after washing with 20% saline solution can be sold with heat treatment. If 2/3 of the surface is damaged, which is always accompanied by putrefactive decomposition of the affected tissue, the sale of fish is not allowed.

Salted fish is affected by the larvae of the "cheese" fly, which lives in warm regions. The larva - the jumper - lives on the surface of the fish, easily moves by jumping at a distance of 30-40 cm, therefore it can quickly spread in the fisheries. The larvae feed on fish, violating the integrity of its outer integument, at the same time infecting them. Slightly affected fish (without putrefactive decomposition) are freed from larvae by immersion in saline solutions and subjected to urgent sale. With a significant damage to the fish or the presence of putrefactive decomposition, the fish is rejected. The territory and premises affected by the larvae are cleaned and disinfected with a 10% bleach solution.

Dried, dried, smoked fish is affected by shashel - the larvae of the kozheed beetle, which feeds on the tissues of the intestines and muscles of the fish, destroying it from the inside. In the absence of damage to soft tissues, the fish is subjected to fumigation - the effects of fumes that are poisonous to the larvae. With a significant lesion, the fish is rejected. The territory and premises affected by the kozheed beetle are subjected to cleaning and disinfection.

Bacterial diseases

Fish rubella, pike plague and other diseases occur when fish are infected with filterable viruses that are not dangerous to humans. Diseases are characterized by the appearance of red spots, ulcerations, knots on the body of the fish, ruffling of the scales and local putrefactive decomposition. When conducting a hygienic examination, the degree and nature of external changes and the presence of putrefactive decomposition of tissues are taken into account. As a rule, the fish is rejected.

In order to break the epidemic chain in the cycle of helminth development, it is necessary to prohibit the consumption of massively infected fish, with a small infection of fish - to prohibit eating it raw (stroganina) or half-baked, to prohibit feeding raw infected fish to pets.

Due to the fact that plerocercoids are unstable to the effects of high temperature and strong saline solutions, a reliable way to neutralize fish is to carry out sufficient heat treatment - boiling, frying small pieces for at least 15 minutes, strong salting with an exposure of at least 10-12 days. In the manufacture culinary products from fish in public catering establishments or the food industry, strict sanitary control must be established for the effectiveness of the heat treatment of semi-finished fish products.

Opisthorchiasis. Refers to invasions with focal prevalence. Diseases are registered in America, Holland, France, Japan. In the USSR, diseases were noted in Siberia (Ob, Irtysh), in the areas of the rivers Southern Bug, Volga, Kama, etc.

Prevention of opisthorchiasis consists, as with diphyllobothriasis, in carrying out environmental protection measures and observing personal prevention measures. The resistance of metacercariae to unfavorable influences should be taken into account; recommended for a longer heat treatment- cooking in pieces for at least 20 minutes, strong salting with an exposure of at least 14 days.

Infection of fish by nematodes. Larvae of roundworms, twisted in the form of a spiral, silvery, 5-6 mm in diameter, are harmless to humans. Nematodes are mainly affected Far Eastern fish- herring, pollock, cod, etc. Places of damage - the inner surface of the abdominal cavity, gills, muscle tissue. With a slight lesion of the abdominal cavity and gills, the fish is cleaned, the carcass is used in food. If the muscle tissue is damaged, the fish is rejected, because during the cold and heat treatment of the fish, the spiral of the larva unfolds and becomes noticeable, which causes discomfort in people.

Hygiene of fish processing enterprises

There are several types of fish processing enterprises: coastal factories, fishing trawlers with fish processing workshops on board, and fish processing plants processing semi-finished fish products received from coastal factories and trawlers.

Fish factories have a variety of shops for the preparation of fish products - fish salting, smoking, caviar, canning, culinary, refrigerator, etc. In addition, each coastal fish factory must have an economic territory, auxiliary, technical and other premises. The location of the premises should ensure the flow of the technological process. The interior finishing of production workshops is carried out taking into account the specifics of production: the installation of waterproof floors without gaps with a slight slope towards the ladders, wall decoration with ceramic tiles, diversion of wastewater to receiving wells, provision of workshops with hot and cold water, supply and exhaust ventilation. Shops should be protected from flies and rodents. The arrangement of equipment should create convenience for cleaning and disinfection. The equipment must have a smooth inner surface, be easy to clean, table tops must be all-metal.

Enterprises should pay special attention to the procedure for collecting, storing and exporting fish production waste. Sanitary treatment of the territory and industrial premises should be carried out regularly - during the day and at the end of work according to the following scheme: mechanical cleaning of the surface from mucus and dirt, washing with hot (60-70 ° C) alkaline solutions of soda ash (1.5-2 %) or caustic soda (0.3%), disinfection with a bleach solution containing 0.3-0.5% active chlorine or 1.5% chloramine solution with an exposure of 30-60 minutes. Metal inventory and tables after washing are treated with live steam. Sanitary treatment of barrels is carried out in special scalding machines.

The preparation of fish products must be carried out under strict sanitary control.

The salting of fish is carried out in wooden, metal, cement vats, rising 25 cm above the floor. From above, the vats are closed with lattice lids. Ambassador of fish in the open air is prohibited. Ice used for transferring fish must be prepared from clean water with a colititer of at least 330. Refrigerators for quick freezing of fish should have a temperature not higher than -30 ° C, and for storing frozen products - not higher than -15 ° C. canning consists of a block of premises for defrosting and cutting raw materials, cooking sauces and marinades, heat treatment of fish, canning, autoclave, cooling and utility rooms: a canning shop, storerooms tomato paste, vegetable oil, vegetables, etc.).

Sterilization of canned food should be carried out according to the "formulas" developed for each type of canned product.

The culinary production has premises for defrosting and layering fish, frying fish in deep fat and baking fish, for preparing ready-to-eat frozen dishes, jelly and aspic dishes. The expedition with refrigerating chambers is isolated. When preparing culinary products, the rules of technology and sanitation must be followed to ensure the production of products that are epidemiologically impeccable. When preparing the jelly, the fish mass obtained after cooking is subjected to secondary boiling for 20 minutes and immediately poured into a layer of no more than 4 cm into clean baking sheets scalded with boiling water. The jelly is cooled in cooling chambers provided with ventilation, and then in cold chambers. When cooking jellied fish pieces of fish that have not cooled down after cooking are placed in portioned clean tin forms and immediately poured with broth brought to a boil. The cooling of jellied fish is carried out in the same way as the cooling of jelly. When frying fish in deep fat, control over the quality of frying fats and the procedure for their use should be aimed at eliminating the accumulation of thermal oxidation products in fats that have an adverse effect on the human body.

The preparation of portioned dishes brought to full culinary readiness with subsequent freezing should provide for the preservation of their nutritional and biological value and the most complete release from microorganisms.

Fish dishes occupy a significant specific gravity in catering products.

Their nutritional value is determined primarily by the content of complete proteins. These proteins are rich in tyrosine, arginine, histidine and lysine. The total content of nitrogenous substances in fish ranges from 13 to 21%. The digestibility of fish proteins is 97%. One serving of a fish dish, not counting the side dish, contains, depending on the type of fish and the yield, from 14 to 30 g of protein.

The fat content in fish ranges from 0.1 to 33%. Fish oil contains biologically active unsaturated fatty acids and fat-soluble vitamins A and D, phosphatides, cholesterol. The digestibility of fish oil is about 90%. Due to the high content of unsaturated fatty acids, fish oil has low temperature melting, easily oxidized, and the quality of the fish deteriorates. Fatty acids with 4-6 double bonds are oxidized especially quickly, and there are 1.5-2 times more of them in marine fish than in freshwater. Therefore, sea fish is stored worse even when frozen. Fish contain very active enzymes that oxidize fats during storage, and this leads to the accumulation of substances with bad smell and taste. Particularly active enzymes contained in marine fish.

Mineral composition fish is very diverse. Yes, in the ashes marine fish sodium and chlorine compounds are 7 times more than in freshwater ash. Marine fish contain a lot of iodine salts.

Fish is also important as a source of fat-soluble vitamins. So, Atlantic fatty herring contains 30 micrograms of vitamin D per 100 g of the edible part, keta - 16 micrograms.

The tissues of some fish (carp, herring, smelt, etc.) contain the enzyme thiaminase, which breaks down thiamine. This enzyme is so active that the inhabitants of countries where it is customary to eat raw fish experience acute B1 deficiency. During heat treatment, thiaminase is destroyed and therefore its negative effect can only affect the use of stroganina (raw frozen fish).

A feature of fish meat is the high content of extractive substances. There are more of them in the meat of marine fish than in the meat of freshwater and, in addition, they have a different composition. This explains the specific taste and smell of sea fish dishes. In fish meat there is practically no glutamic acid, little creatine and creatinine - substances that play an important role in the formation of "meat" taste. There are few purine bases in fish (almost 100 times less than in beef). This is of great importance when using fish in the diet of the elderly and sick people.

However, the meat of some fish (mackerel, tuna, saury) contains an increased amount of histidine (especially dark meat), and it turns into histamine during storage and heat treatment. In small quantities, it is useful, but in large quantities (more than 100 mg%) it is harmful. That's why:

* Do not use the above fish in the preparation of dishes for children and adolescents;

* when using fish with dark meat it is better to cook cutlet mass;

* fish should not be stored after defrosting;

* it is desirable to process fish in the places of catch.

The specific smell of fish is due to a whole complex of volatile substances, including mono-, di-, triamines. There are 2.5-3 times more of these compounds in marine fish than in freshwater, and ammonia - 10-15 times. Volatile substances accumulate during storage. The smell of trimethylamine is unpleasant, reminiscent of the smell of fish oil and blubber and is kept for a very long time in oral cavity, on the surface of the hands, etc. Since the amount of amines in the meat increases with the age of the fish, large specimens of fish have more pronounced odor. With this in mind, you should choose sauces that have a pronounced aroma and taste (tomato, Russian, garlic, etc.) for fish dishes, boil fish with a sharp specific smell with a lot of spices or in a spicy broth, serve lemon with fish dishes .

The nutritional value of fish dishes can be increased by garnishes and sauces. As a side dish, boiled and fried potatoes, containing a lot of carbohydrates, which are not found in fish. Many sauces for fish dishes contain a significant amount of fat (Polish, Dutch, sour cream), so they are served with skinny fish.

Fresh fish is cooked boiled, stewed, fried, baked. Fish is rarely stewed. Stew it not to soften, but to give a special taste. Salted fish it is recommended to boil or allow. Depending on the method of heat treatment, fish dishes are divided into boiled, poached, fried, baked, stewed.

The choice of the method of heat treatment of fish depends on the characteristics of its structure and tissue composition, on the ratio of water and protein, fat and protein in the muscles. For frying, it is better to use fish that has juicy and tender meat (cod, blue whiting, navaga, halibut, fatty herring, eel, etc.). Fish with denser meat (chum salmon, pink salmon, saury, mackerel, tuna, etc.) should be boiled and stewed, because thanks to the sauce that is served with boiled and stewed fish, the dish turns out juicy.

With the growth of the fishing fleet, oceanic fish are large quantities and in a wide range comes to store shelves. Increasingly, dishes from fish, which were not yet known until recently, appear on our table. If earlier high quality and the taste of ocean fish could only be appreciated by residents of fishing areas, now the entire population of our country has got the opportunity to cook delicious and gourmet dishes. And not only to cook, but also to appreciate them.

Fish is indeed valuable and nutritious product. In terms of nutritional value, fish is similar to the meat of mammals. IN chemical composition their most important are proteins and fats. True, there are slightly less proteins in fish than in meat (19% versus 20%). But the nutritional value of proteins depends not only on their quantity, but also on their quality. Proteins are usually divided into irreplaceable and interchangeable, complete and inferior. So, the amount of defective proteins in fish meat is only 3%, and in animal meat about 16-20%. Thus, in terms of digestibility and nutritional value of proteins, fish is superior to meat.

From the point of view of nutritional value and digestibility, fish fats are also of interest.

Fish contains relatively little fat. This explains the low calorie content of fish compared to meat.

Fish are usually divided into three groups according to their fat content; skinny, in which the fat content does not exceed 2%; bold - with a fat content of 2 to 5% (most ocean fish contain about 2% fat); fatty - with a fat content of 5 to 15% or more. Unlike animal fats, fish oils have the ability to remain liquid at very low temperatures. If we take into account that the degree of digestibility of fat, and largely depends on its melting point (the closer this temperature is to the temperature of the human body, the easier fat is digested), then this property can explain why low-melting fish fat is absorbed better than refractory animal fat. Fish oils have a low melting point - below 37°.

Fish meat differs from animal meat in the structure of tissues. The meat of warm-blooded animals contains, in addition to soft muscle tissue, a significant percentage of coarser connective tissue and a certain amount of elastin, which is not absorbed by the body. In the muscle tissue of fish, the amount of connective tissue is approximately 5 times less than in the meat of warm-blooded animals, and elastin is practically absent.

The meat of fish contains the necessary minerals, which are part of complex organic substances: for example, iron salts are part of blood hemoglobin, calcium, magnesium and phosphorus salts are part of bones, phosphorus also serves to nourish nerve tissues, copper and cobalt are necessary for blood formation, iodine for the thyroid gland .

Fish is rich in vitamins, especially A and D found in fish oils, and to a lesser extent in vitamins E and K.

In addition to fat-soluble vitamins, fish also contains vitamins B, C, PP and some others.

In small quantities, fish meat contains extractive substances, which, when fish are cooked, dissolve in water and form a broth with a specific pleasant taste and smell.

From all of the above, we can conclude that fish is a valuable food product.

There are not so many foods in the world that are rich in both vitamins A, D, E, and phosphorus, iron, magnesium, zinc, selenium, calcium and amino acids, which are simply necessary for the normal functioning of the heart and vascular system, stomach and thyroid gland. In fish, all these elements are more than enough. On top of that, this product, which is never more than 30% fat, is very easily and quickly digested: the human stomach digests fish protein in one and a half to two hours, compared to five hours for the absorption of, say, beef.

For those who are overweight, the ideal food would be River fish, where per 100 gr. only 2.5 g of fat. Yes, and sick diabetes can use it without restrictions: carbohydrates in such a product - 0.1%.

The chemical composition of fish is not constant. It significantly depends not only on its species and physiological state, but also on age, sex, habitat, fishing time and other environmental conditions.

Fish meat is distinguished by a rather high content of extractive substances - from 1.5 to 3.5%. Thereby fish broths able to excite appetite, stimulate gastric secretion. However, the extractive nitrogenous substances of fish meat contain a significant amount of purine bases, which contribute to the formation of uric acid in the body and the deposition of its salts. Therefore, many fish dishes should be excluded from the diet of the elderly, as well as people suffering from kidney and liver diseases.

Fish, competing with chicken in this, is considered one of the the best sources affordable high-quality protein containing all the amino acids necessary for life. Favorably distinguishes it from meat protein the presence of a large amount of methionine. Its content in different varieties ranges from 10 to 23%. The fats contained in fish are rich in polyunsaturated fatty acids, including omega-3. They are needed by the baby's body for the development of the retina and the production of substances that regulate metabolic processes and strengthen the immune system. And yet, despite these beneficial features, the smallest should be given low-fat varieties, because they are easier to digest and do not overload gastrointestinal tract kids. The amount of fat in fish varies from 0.6 to 33% and depends on its species, habitat, age and even gender. Varieties with a fat content of up to 4% include haddock, silver hake, pollock, pollock, navaga, river perch, perch. Moderately oily fish (4 to 8% fat) is small trout, herring, sea bass, catfish, bream, catfish, carp. Salmon, salmon, pink salmon, chum salmon, stellate sturgeon, sturgeon, saury, halibut are considered fatty fish (over 8% fat).

In most commercial fish, the total amount of polyunsaturated fatty acids ranges from 1 to 5%, while in beef and lamb it is 0.2-0.5%, and only in pork about 3%. The fats of some marine fish (saury, horse mackerel, mackerel) contain a significant amount (more than 1%) of unsaturated fatty acids with a large number of double bonds.

Due to the fact that collagen, which is represented by connective tissues, tends to easily turn into a soluble form, fish is usually easily boiled, its tissues become loose, which contributes to a more complete and faster absorption of nutrients. The most protein-rich fish species are salmon, trout, salmon, beluga, in other words, all fish of the salmon and sturgeon orders. Meaning fish dishes in nutrition is also supported by their high nutritional value due to high content fatty acids Omega-3 and Omega-6. To the greatest extent, this applies to fatty marine varieties of fish - salmon, mackerel, herring, trout, salmon, etc.

Polyunsaturated acids have great physiological activity, have a beneficial effect on the course of intercellular processes, have anti-inflammatory properties, reduce blood lipids, and contribute to weight loss.

The fish contains mineral elements necessary for the human body. Of the macronutrients, compounds of phosphorus, calcium, magnesium, iron, potassium, sodium, chlorine, sulfur are of the greatest importance, of microelements - iodine, copper, arsenic, cobalt, manganese, zinc, fluorine, etc. They provide a normal metabolism and therefore are very valuable V diet person. Calcium and phosphorus salts are found in fish meat in such a ratio that ensures their greatest digestibility by the human body. Fluoride is more in meat small fish. Salmon meat contains significant amounts of iron and copper salts.

Fish contains vitamins, mainly fat-soluble and B vitamins. The largest number fat-soluble vitamins are concentrated in liver fat. A significant amount of vitamin A is found in the muscle fat of eel, halibut, and herring. Most vitamin D in the muscle fat of eel, lamprey, salmon, mackerel, tuna. There is little vitamin C in fish meat - 1-5 mg, but in meat fresh salmon- up to 30-40 mg. The liver of many fish is rich in vitamins A, D and E. Naturally, it should be borne in mind that during long-term storage, freezing, not to mention drying, the nutritional value of fish is largely lost.

Fish meat contains 55-83% water. How fatter fish, the less water in its tissues. So, in the meat of eel, anchovy it is about 55%, and in low-fat varieties perch and cod fish - about 80%. During thermal processing, fish meat loses less water than the meat of slaughtered animals and poultry, so it tastes juicier.

The most delicious and healthy low-fat fresh fish, but it belongs to perishable species food products. Therefore, it is recommended that fresh fish be cooked as quickly as possible.

Fish meat contains an average of 16-20% protein, 2-10% fat, 1.2% mineral elements, including 0.3% potassium, 0.2% phosphorus, 1 mg of iron. In sea fish, there is a relatively large amount of iodine - 50-150 mcg and fluorine - 400-1000 mcg. Of the vitamins, it is necessary to name the B vitamins, including B1 (0.03-0.06 mg), B2 (0.1-0.3 mg), PP (1-5 mg), and, most importantly, vitamins D (2-30 mcg) and A (0.01 - 0.06 mg), which are practically absent in the meat of slaughter animals. Especially a lot of vitamins D and A are found in cod liver oil (up to 1000 mg of vitamin A and up to 550 mcg of vitamin D). A positive feature of fish proteins in comparison with proteins of slaughter animals is a higher content of such essential amino acid, - as methionine.

Food and healing qualities fish have been known to mankind since ancient times. Fish was in demand not only in nutrition, but also in medical purposes. Fish glue was considered a good remedy from hemorrhage, burbot liver was used to remove the walleye, and tench meat, which was applied to the soles of the feet, helped with fevers. Now such methods of treatment, of course, have gone down in history, but many substances derived from fish are still used in modern medicine. This is insulin, and pancreatin, and compolon ... Everyone knows the fish oil obtained from cod liver. In addition, it has been found that the tissues of many fish species have antiseptic properties.

American scientists, as a result of a long-term large-scale study, came to the conclusion that the constant use of baked or fried fish helps prevent the risk of cardiac arrhythmias. For 12 years, for this, the diet of the population over the age of 65 was carefully studied and compared. As a result, it turned out that those who ate sea fish several times a week suffered from heart arrhythmia much less than those who ate it once a month or less. Experts explain this by the beneficial effect on the work of the heart of the same fatty acids mentioned above. The researchers hope that by convincing the population of the benefits of fish products, a significant reduction in the incidence of atrial fibrillation can be achieved.

IN European countries they are also trying to instill in people the concept of the benefits of fish compared to meat products. The results of studies in France showed that people who eat fish suffer from colon cancer much less often than lovers of meat dishes.

By eating sea and ocean fish, we can protect ourselves from the risk of stroke and sudden death due to the cessation of the heart. Even eating one fish dish a week, we reduce the likelihood of sudden cardiac arrest by half. Fatty acids help us with this again. According to statistics, weekly consumption of fish reduces the risk of stroke by 22%, and consumption 5 times a week - by 54%. Other seafood has a similar effect, for example, algae, like seaweed.

River fish is also considered in its own way useful and necessary in nutrition. By nutritional properties it creates quite worthy competition the best varieties meat, and is absorbed by the body faster and easier. This gives it the right to be widely used in diet food, be one of critical components diet of children and the elderly.

Do not forget the importance of fish dishes in clinical nutrition: fish diet often recommended for obesity.

It must be borne in mind that the quantity and composition useful substances and trace elements in fish are subject to seasonal fluctuations. An important role is played by the living conditions, and the food base of the reservoir, and the age of the fish itself. The most nutrient-rich fish is before spawning, and vice versa during the spawning period and after it.

The value of fish dishes is great not only for strengthening the cardiovascular and digestive systems. from right and balanced nutrition, one of the indispensable elements of which is always fish, depends on the duration of our life, the work of the brain, the quality of memory. Fish oil, as a supplier of fatty acids, helps blood circulation, and the better blood circulation is, the faster nutrients enter the brain cells.

As you can see, the importance of fish dishes that we use in our diet is often diminished. Despite the fact that Russia can be called one of the "marine" countries, in its central regions, the fish has not become traditional product nutrition, without which it is impossible National cuisine. There is much to learn from the Europeans.

Fish is a wonderful product, especially valuable for its nutritional value. Since ancient times, mankind has loved it for its high taste and nutritional qualities.

Who benefits from fish?

Fish is an excellent supplier of animal proteins necessary for the proper growth and operation of all cells and organs of our body. Unlike meat products fish protein contains much less connective fibers, so it is much easier to digest and digests fairly quickly.

In addition, fish contains much fewer calories than in the same meat, which is why it is suitable even for those who are struggling with overweight. In terms of quality indicators, fish protein is in no way inferior to meat protein, it contains the same essential acids, among which there is tauric acid, which prevents the development of nervous and cardiovascular diseases. Most of this substance is found in ocean fish, squid and shrimp.

Another important advantage of fish and seafood is a large number of they contain beneficial fatty acids. Thanks to them, all lovers of such food are, as a rule, the owners of excellent vision, strong nerves, a healthy heart and low cholesterol. In addition, tumor diseases are very rarely found in them, and they live an order of magnitude longer than meat-eaters.

Fish and seafood are a real pantry of vitamins, among them are B vitamins that will keep you from autumn-winter depression and improve the condition of your skin and hair, vitamin A, which is important for excellent vision, vitamin D, which protects against rickets in childhood and osteoporosis in children. mature age.

In addition, both river and sea fish contain a whole range of various microelements. Among them are fluorine and phosphorus, which will protect you from dental problems, potassium, which normalizes performance blood pressure, as well as selenium, which strengthens the immune system and maintains a good mood.

Useful properties of fish and seafood have long been used by folk healers. Modern medicine actively uses a substance such as fish oil obtained from certain varieties of fish. Scientific research showed that the tissues of a significant number of fish have antibacterial properties. This product is used to produce insulin, pancreatin and various other medications important for human life and health.

Consumption of fish significantly reduces the likelihood of developing cardiovascular disease. Regular presence of it in the menu almost doubles the content of serotonin in our brain, which provides us with peace of mind and reduces the risk of developing depression.

Some species of oceanic and marine fish can protect a person from diseases such as stroke, as well as prevent death from sudden cardiac arrest. Those peoples whose cuisine contains a lot of fish dishes retain their beauty, health and youth much longer.

fat content

One of the main indicators of the energy and nutritional value of fish is its fat content. Long term storage leads to the fact that fats are oxidized and broken down, as a result of which the fish changes color, and also acquires foreign taste and smell. The most unstable is subcutaneous fat, and its oxidation causes the carcass to turn yellow.

the best palatability has a fish that has middle degree fat content, while fat is concentrated under the skin or distributed between the muscles. These are halibut, mackerel, sea bass, sturgeon, etc.

Skinny fish are usually used in dietary and therapeutic nutrition: pollock, cod, hake, pike, pike perch, perch, bream, catfish and horse mackerel.

Since fish oil is low-melting, it is much more easily absorbed by the body than pork or beef fat. In addition, it contains biologically active polyunsaturated acids, fat-like substances (phosphatides, steroids and sterols), as well as fat-soluble vitamins E, D and A.

Which fish is healthier?

It is difficult to unambiguously answer the question of which fish is more useful, river or sea. The river contains fewer calories and more easily digestible protein. Marine - is excellent source fatty acids, in addition, it contains iodine, which is simply necessary for normal metabolic processes, high intelligence and excellent performance.

A few examples

Cod is a fish with juicy and tender meat. There are about seven types of it (by place of residence), but there is not much difference between them. This fish contains a lot of B vitamins, as well as a lot of vitamin A and D.

Pike is especially rich in potassium, phosphorus and magnesium. In addition, it helps us to stay young and cheerful.

Mussels are a product that has a unique taste, as well as a complete set of vitamins. In particular, they contain a lot of vitamin E. These products are suitable for cooking pilaf, soups and salads.

Oysters are especially useful. This delicacy can be boiled, baked, fried and used to make sauces. They came to us from french cuisine, where it is customary to consume them raw, opening the shell with tongs and sprinkling the contents lemon juice.

So, fish and seafood are especially useful for every person, regardless of age. If you include them in your daily menu, they will surely bring you health, youth and beauty.