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Choose lean fish for your diet. Fatty varieties of sea fish

Scientists have long proven that fish plays a key role in dietary nutrition. What kind of fish can you eat if available concomitant diseases, the gastroenterologist will explain, but its presence in the diet is mandatory. Therefore, it should be contained in the menu of losing weight. Useful trace elements and vitamins ensure health, and fatty acid Omega-3 will give beauty to hair and nails. Therefore, eating fish will help not only get rid of extra pounds, but also to maintain external beauty.

What is the use of fish for humans

Before using the product in the diet, you should find out what the benefits of fish are for weight loss. Its pulp is useful due to the content of low-calorie protein, which contains 25%. Easily digestible amino acids are digested in the stomach in 1.5-2 hours. It is also useful due to the presence of polyunsaturated fatty acids Omega-3 and Omega-6. They strengthen the heart, prevent heart attacks, strokes, atherosclerosis. Fatty acids cleanse blood vessels of cholesterol, stimulate the brain, nervous system restore metabolism. Fish contains a lot of vitamins A and D, minerals - phosphorus, iodine, fluorine, calcium. They help strengthen bones and teeth. It is ideal to include protein fish dishes in the menu three to four times a week. For weight loss, it is worth increasing this amount to a daily intake. In addition to benefits, there are also harms:

Medium fat (from 5 to 10 grams) Salmon (Atlantic, coho salmon, sockeye salmon, chinook salmon), bluefish, catfish, rainbow trout, swordfish, catfish, capelin, carp, chum salmon, salmon, pink salmon

Very low fat content (less than 2 grams) Pollock, pike, pike perch, crucian carp, cod, flounder, haddock, lobster, scallops, shrimps.

Dietary and non-dietary fish list

Despite the fact that fish is very useful, not all of its varieties will fit for weight loss. To decide which fish has the most low calorie, you need to know about the level of its fat content. In some varieties of fatty fish, the calorie content can reach 300 kcal per 100 g, which is significantly higher than the calorie content lean meat. Therefore, when going to the store for shopping, it is better to take a list with you. suitable fish for a diet.

From such a list, all fatty varieties of fish should be removed. These include:

The fat content in oily fish is over 8%.

There are also moderately fatty representatives of the aquatic world. The percentage of fat in them ranges from 4 to 8. Such a product is more pleasant and delicate in taste than lean varieties fish. Marine animals of medium fat content include:

The calorie content of moderately fatty varieties is 100-140 kcal, so they are occasionally allowed to be consumed on a fish diet for a change.

But still, low-fat fish for a diet is the best option.

The calorie content of such a product varies from 70 to 100 kcal per 100 g. The most dietary, with a fat content of up to 1%, are:

Want to lose weight? Then these articles are for you.

Lean gill animals (1 to 2% fat) are:

TO diet varieties water representatives, with a fat content of 2 to 4%, include:

Regular consumption of fish with a fat content of up to 4% will help not only to quickly lose excess weight but also to improve the body.

Cod steaks with potatoes

4 servings, 234 kcal, cooking time 45 min.

Ingredients:

Cooking method:

Peel potatoes, wash, chop coarsely and boil in salted water.
Onion peel, wash, cut into rings.
Wash parsley, finely chop.
Rinse the cod fillet, cut into portions, salt, pepper, roll in flour and fry in olive oil.
To prepare the sauce, mix yogurt with lemon juice, horseradish and part of parsley.
Arrange the steaks and potatoes on plates, pour over the sauce, sprinkle with the remaining parsley and garnish with lemon slices and onion rings.

Pollock stewed with lemon

3 servings, cooking time 40 minutes, 176 kcal.

Ingredients:

Cooking method:

Clean the fish, gut, rinse, cut into portions, rub with salt and pepper.

Peel the carrots and celery root, wash and cut into slices.

Onion peel, wash, cut into rings.

Wash the lemon, cut into slices.

Wash the tomatoes, cut into slices.

Wash dill greens.

Saute carrots, celery and onions in olive oil.

Put pollock in a saucepan with a thick bottom.

Put browned vegetables and lemon slices on top.

Pour in broth, add Bay leaf, simmer on low heat covered for 20 minutes.

Arrange the finished fish on plates, decorate with tomato slices and dill sprigs.

Delicate pike perch soufflé

Fish soufflé is a great option for those who want to diversify the menu with an exquisite and delicate dish. For this recipe, you will need a couple of cloves of roasted garlic, it is better to prepare it in advance.

Required Ingredients:

Cooking method:

Cut and rinse the pike perch carcass, separate the bones and skin. Cut the resulting fillet into small pieces, place in a blender.

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Fish diet

There, in the blender bowl, pour the cream, put the garlic and spices, chop everything thoroughly. Separately beat egg whites with a pinch of salt.

Combine the fish mixture and whipped proteins in parts to obtain a homogeneous mass. The consistency of the mass should resemble a cream.

While the oven is preheating to 150 0C, form a soufflé. To do this, shift the mass onto a cling film, twist it to make it look like a sausage, tie the film well from the ends. Wrap the formed souffle with foil, place in the oven for 20-30 minutes.

At the same time, you can bake vegetables for a side dish. Taking the bundle out of the oven, let it cool, cut into portions, serve with vegetables. This soufflé is unusually airy, tasty both hot and chilled.

Can fish be substituted

Seafood is a storehouse of unique vitamins and minerals that are difficult to find an alternative. Often, fish is called a meat substitute, especially in dietary nutrition. There are times when an allergy occurs to delicacies, then you have to think about an alternative.

On a diet, you can replace fish with products plant origin. These include soy, tofu cheese, and some types of legumes. For example, in terms of amino acid content, one serving of lentils is in no way inferior to the same amount of fish delicacy. From negative points- Amino acids of plant origin are absorbed much worse.

You can replace fish on a diet with mushrooms and nuts. If you choose cashew nuts, then in addition to proteins and amino acids, the body will be enriched with phosphorus. When choosing nuts or mushrooms for a diet, remember that the daily portion should not exceed 50 g.

A great alternative to dietary fish delicacies - flax-seed. In addition to fatty acids, they contain zinc, iron and calcium. Flax seeds can be ground to a state of flour, consumed with kefir for breakfast or as an independent dish instead of porridge. You can replace fish with seaweed, from which nutritious dietary salads are obtained.

The fattest fish is not always the most useful. It contains from 8% lipids, which is not the limit. For healthy eating medium-fat varieties are more suitable. They contain the optimal ratio of Omega-3 and Omega-6 acids, which is a guarantee healthy heart, minimum cholesterol and maximum life expectancy.

Almost 15% of fish meat is high-quality protein. It contains all the essential amino acids for the body. This protein is easy to digest digestive tract and gives you the right amount of energy. In addition, fish fillet is rich in a mass of vitamins and minerals necessary for the smooth operation of our body systems.

Fish is a source of mono- and polyunsaturated fatty acids. All varieties can be divided into three groups: lean fish (up to 4% lipids), moderately fatty (4-8%) and fatty (more than 8%). But even the same variety of fish has a different percentage of fat content depending on the season.

Even the most advanced scientists claim that fish is one of the most useful products for good health. Regular use Omega-3 reduces triglyceride levels by almost a third of the original amount. This substance reduces the risk of heart disease and coronary artery disease.

Are you wondering which fish has the highest percentage of fat content? Pacific euchalon contains about 45%. A relative of the euchalon, the Baikal golomyanka, lives in Lake Baikal. Its weight is almost 40% represented by lipids. There is very little meat in it. By comparison, acne is next on the list at 30%.

Leaders in fat content

We have indicated the first three representatives above, but the rating does not end there. The calorie content of this group is about 180-250 kcal per 100 g.

So, the fattest sea and River fish, which people are happy to include in the diet:

herring (14-19%);
mackerel (13-18%);
toothfish (16%);
sprat Caspian (13%).

Beluga, Ivasi, saury, stellate sturgeon, silver carp, representatives of sturgeons, halibut and catfish should also be included in this list. Only 300 g of fish of these varieties will provide a weekly Omega-3 norm. For diet food they don't fit. For these purposes, it is better to choose skinny and moderately fatty types.

Other types of fish

Lean fish species have low energy value- 70-100 kcal / 100 g. The leaders in this category are cod, haddock, silver hake, saffron cod. Pay attention also to pollock, vobla, sea bass, river perch, pike perch, bream and pike. These varieties are prepared very quickly, do not overload the gastrointestinal tract and are almost completely absorbed. Pregnant women and children are strongly advised to include these types of fish in their diet.

The calorie content of moderately fatty meat is 90-140 kcal/100 g. This group includes pink salmon, catfish, tuna, sea bream, herring, crucian carp, salmon, carp and trout. Medium-fat fish is perfect for salting and smoking. But still it is better to bake or steam it.

The American Food and Nutrition Association recommends eating more salmon, trout, tuna, lean herring, mackerel, and sardines. They saturate the body optimal amount Omega 3. However, the method of preparation greatly influences potential benefit. Meat fried in vegetable oil loses almost all valuable properties.

the best dietary product is cod. It is lean (only 0.3-0.4% lipids) and rich in protein. Almost a fifth of the weight comes from high quality protein. But her liver is very fatty, but "in a good way." The amount of lipids in it reaches 70%. Another advantage of fish is the absence of small bones. Immediately after this species is pollock, pollock and blue whiting.

It is important for women who are on a diet to know about products to lose extra pounds. Fish is considered useful for weight loss of low-fat or fatty varieties, it is recommended to boil, bake or stew it. Fish dishes are different high content protein, fatty acids, micro- and macrominerals. It is worth learning how to cook fish correctly in order to lose weight quickly and without harm.

What is the benefit for a person

What kind of fish can you eat while losing weight

The most dietary varieties are white lean breeds: pike, cod. It is included in the diet for weight loss more often than fatty marine varieties. Salmon, trout or pink salmon contain more fatty acids that speed up metabolism, so they are also allowed to be included in the diet for weight loss. Smoked and fried will not work, but stewed or boiled will be ideal for weight loss.

On a diet, it is allowed to eat up to 800 grams of fish per day, so as not to burden the kidneys and liver. It is better to combine it with vegetables, white poultry meat, egg whites and low-fat dairy products. For weight loss, you need to choose the right fish meat:

frozen fillet - best suited in terms of safety, but could lose some of the vitamins;
fresh carcass - worth buying from trusted merchants; the meat should be elastic, and fish eyes- clear;

Low-fat varieties

The lowest calorie fish is included in the group of river or lean marine rocks. These include bream, pike, river perch. From sea varieties pollock, hake, flounder, cod, saffron cod are suitable. The approximate calorie content is 70-100 kcal, and there is only 4% fat. Varieties with properties of medium fat content up to 8% and 100-140 calories per 100 grams include pink salmon, low-fat herring, catfish, pike perch, catfish. It is useful to include trout, carp, horse mackerel, tuna and sea bass.

Fat sea fish

A calorie content of 200-250 kcal per 100 grams can boast of fish from cold seas. This group of fatty varieties includes eel, mackerel, halibut, sturgeon, any red. They are distinguished by a high content of useful fatty acids, but should not be included in the daily diet - they do not contribute to weight loss. It is better to combine low-fat varieties to stimulate metabolism and lose weight.

fish diet

It is considered popular fish menu, allowing you to lose up to 3-4 kg per week. Exist certain rules contributing safe weight loss

Most of all, low-fat fish varieties should be included in the diet: pollock, hake, flounder, cod. Eat trout, salmon, mackerel occasionally. Up to four times a week, pink salmon, tuna and carp are allowed.
Fish is ideally stewed, steamed or in water, grilled without oil.
The best garnish will be fresh or stewed vegetables, cabbage, zucchini, carrots. From greens, give preference to arugula, spinach, lettuce.
Do not combine potatoes, eggplant, pasta, white rice with fish meat.
Replace salt with lemon juice and spices.
Follow water balance- at least two liters per day to stimulate weight loss.
Half a glass of dry red wine per day is allowed.
Eat fractionally, five times a day, it is allowed to consume up to 600 g of fish fillet per day for weight loss.
sugar ban, confectionery. A glass of kefir can become a snack.

For 7 days

For an effective weekly diet to bring a loss of five kilograms, follow approximate plan nutrition from the table:

Day/Meal
Monday	Boiled pollock, cabbage, tea	Vegetable soup, salmon, brown rice	Boiled cod, Korean-style carrots, bread, tea
	Grilled flounder, tea, dried fruits	Pickle, steamed tuna meatballs, bread	Braised carp, bread, nuts
	Sandwiches with boiled salmon, walnuts, tea	Green borscht, egg, haddock	Steam cutlets, tea, honey
	Steam pollock, grated carrots, toast	Ear, trout, lettuce	Boiled perch, egg, cucumber
	Steam cod, cabbage, toast	Vegetable soup with meatballs, boiled flounder, rice	Pike perch in foil, lettuce
	Sandwiches with boiled hake	Ear, mackerel, sea kale	Steam meatballs, stewed carrots
Sunday	Boiled catfish, dates	Ear, bread	Boiled pike, low-fat cottage cheese

Fasting day

For fast weight loss or support the result achieved, a fasting day is suitable. Any fish can be used in a diet. Here are some dietary options:

Five doses of equal amounts of boiled fish without salt (400 g), tomatoes, cucumbers, cabbage. You can drink during the day green tea or clean water.
After waking up, drink a glass of water, eat an egg, yogurt, tea for breakfast. Second breakfast - boiled cod, vegetables. Before lunch, two glasses of water, for lunch and dinner - steam catfish, vegetables with lemon and herbs. Drink herbal tea at night.

How to cook dietary fish

Proper low-calorie cooking of fish representatives involves processing without oil and smoking. The easiest way is to boil fillets or carcasses in water, make a broth, use it for soup. If you have a slow cooker or double boiler, you can steam, stew with vegetables and spices. For dinner, it is allowed to bake the fillet in the oven under foil or fry in a grill pan without oil.

boiled

A simple option meal will be boiled fish, which contains a minimum amount of calories. For manufacturing, take a large carcass, clean from scales, gills and internal organs. Put the chopped pieces in a saucepan with roots (parsley, celery, carrots are suitable) and spices (cinnamon, cloves, black pepper, dill). Boil until tender and eat chilled.

For a couple

It turns out very tasty low-fat steam fish in a slow cooker for weight loss. For making it is better to take large pieces, and to create steam, use vegetable broth with herbs. Place the pieces on the multicooker grate, after pouring fragrant water into the bowl. Set the mode to “Steamed”, cook for about half an hour until the meat changes in color. The dish can be eaten cold or hot.

In the oven

An evening meal option will be fish in the oven for weight loss. Varieties of medium or high fat content are suitable for baking, and when using low-fat, they should be accompanied not big amount olive oil or butter for softness. Put the pieces on a baking sheet or in a mold, wrap in foil, pour over a light lemon and basil sauce, bake for half an hour at 190-200 degrees.

Dishes

There are various dietary fish recipes for weight loss, including step by step instructions with photos of each stage. They will teach cooks how to prepare low-calorie dishes with a pleasant taste and beautiful taste. appearance. The most popular of them include white lean fish, combine it with vegetables, lemon juice, herbs and spices.

With vegetables

Cooking time: 1 hour.
Servings: 4 persons.
Calorie content of the dish: 87 kcal per 100g.
Destination: for lunch.
Cuisine: Russian.

Fish with vegetables for weight loss is considered a popular recipe used to make a delicious lunch or dinner. Flounder or cod is optimal for this. From vegetables, it is permissible to choose onions, carrots, zucchini, accompany them with apples to add exquisite sourness. To make the meat not too dry, make a sauce of low-fat sour cream or butter.

Ingredients:

Cooking method:

Lubricate the saucepan with oil, put slices of apples, onion heads, pieces of fish on the bottom.
Sprinkle with lemon juice, close the lid, simmer over low heat for half an hour.
Take out the flounder and vegetables, boil the broth to half. Top with sour cream.
Serve with vegetables and drizzle with sauce.

in foil

Cooking time: 1 hour.
Servings: 2 persons.
Calorie content of the dish: 82 kcal per 100g.
Purpose: for dinner.
Cuisine: Russian.
Difficulty of preparation: medium.

Fish in foil for weight loss is great as a dinner. It is optimal to combine it with vegetables and low-fat cheese to get an appetizing crust and a delicate creamy taste. How to cook trout in foil is described in the recipe below. It turns out gourmet dish with delicate taste. Of the spices, it is allowed to use salt and black pepper, but you can replace them with lemon juice.

Ingredients:

Cooking method:

Onion chop the garlic, crush the garlic, cut the leek into rings.
Put the onion, garlic, portioned pieces on the oiled bottom of the baking dish. Lay tomato slices on top, fill with water.
Cover with foil, put in the oven at 200 degrees for half an hour.
Remove the foil, leave for 10 minutes, sprinkle with cheese.

fish cakes

Cooking time: 1 hour.
Servings: 4 persons.
Calorie content of the dish: 105 kcal per 100g.
Destination: for lunch.
Cuisine: Russian.
Difficulty of preparation: medium.

Delicious fish cakes for weight loss can be prepared from any white breeds. Carrots with onions and many spices add piquancy to their taste. It is allowed to use white pepper, ginger, marjoram, celery root, nutmeg and fresh or dried parsley. Cutlets cannot be fried, because they will not be dietary. It is best to steam them or boil them in vegetable broth like meatballs.

Ingredients:

Cooking method:

Cut the carcass into slices, pass through a meat grinder along with onion slices.
Grate the carrots on a coarse grater, sauté until golden, add to the minced meat with eggs.
Add spices, mix, form cutlets.
Boil for a couple, sprinkle with herbs.

Video

Every beauty wants to know which lean fish is suitable for a diet, the list of options, fortunately, is rich in variety. After all, fish is a wonderful source essential amino acids and various useful substances so necessary with food restrictions.

Diet and non-diet fish

Despite the fact that fish is very useful, not all of its varieties will fit for weight loss. To determine which fish has the lowest calorie content, you need to find out about the level of its fat content. In some varieties of fatty fish, the calorie content can reach 300 kcal per 100 g, which significantly exceeds the calorie content of lean meat. Therefore, when going to the store for shopping, it is better to take with you a list of suitable fish for the diet.

From such a list, all fatty varieties of fish should be removed. These include:

There are also moderately fatty representatives of the aquatic world. The percentage of fat in them ranges from 4 to 8. Such a product is more pleasant and delicate in taste than low-fat varieties of fish. Marine animals of medium fat content include:

The calorie content of moderately fatty varieties is 100-140 kcal, so they are occasionally allowed to be consumed on a fish diet for a change.

But still, low-fat fish for a diet is the best option.

The calorie content of such a product varies from 70 to 100 kcal per 100 g. The most dietary, with a fat content of up to 1%, are:

Lean gill animals (1 to 2% fat) are:

The dietary varieties of water representatives, with a fat content of 2 to 4%, include:

Regular consumption of fish with a fat content of up to 4% will help not only quickly lose weight, but also improve the body.

Proper preparation of fish during a diet

Low-fat varieties of fish are suitable for consumption with any diet. This product is rich in easily digestible protein, vitamins and minerals, thanks to which the metabolism is stabilized, the level of carbohydrates returns to normal. Therefore, those who sit on a fish diet lose weight very quickly. Besides fish diet easily tolerated, as this product is rich in proteins that satisfy hunger well.

But in order for the inhabitants of the water depths to bring only benefits to a losing weight, the body should be prepared correctly. Recommended fish:

put out;
cook;
bake.

For a change, you can cook steamed fish cakes, meatballs, various casseroles, soufflés, dumplings.

You can not eat fish:

fried (lots of oil);
smoked (a lot of carcinogen);
salty (salt intake during the diet should be limited);
dried;
in the form of canned food.

Fish contains more fluorine, bromine, phosphorus, and sea water also contains more iodine than red meat. But in any, fresh and marine, unlike meat, there is little iron. Therefore, it is better to eat aquatic inhabitants with a large amount of vegetables, fruits and greens containing iron.

Well suited to fish dishes in the form of a side dish cabbage, carrots, Bell pepper, green peas, cucumbers, beets, all kinds of greens. Radish and nightshade representatives are not recommended - this worsens the absorption of nutrients. improve taste fish dishes you can use lemon juice and white pepper, and the amount of salt on the diet will have to be minimized.

Interestingly, in autumn and winter, the level of fat in fish increases significantly, this is due to spawning. Therefore, it is better to pay attention to skinny varieties in the autumn-winter period.

It is useful to eat fish without fat even with diseases of the gastrointestinal tract, because it is easily digested and absorbed by the body. Consuming it at least several times a week strengthens the immune system, improves brain activity, heals the skin, nails, hair, gums, teeth.

Fatty fish varieties are chinook salmon, nelma, halibut, sturgeon, beluga, sardine, saury, stellate sturgeon, ivasi, Atlantic herring, salmon, whitefish, nanotenia, omul, Caspian sprat, toothfish, eel, catfish, burbot, silver carp, sabrefish. These varieties of fish contain in their meat a large (from 8 to 30%) amount of fish oil, which is good for human health.

The composition of fish oil includes polyunsaturated fatty acids (PUFA) of group n-3. Fats of the n-3 group are also known as "omega-3 fats" or "omega-3 acids".

Fatty fish are rich in the two most important n-3 group polyunsaturated fatty acids (PUFAs), EPA (eicosapentaenoic acid) and DHA (decosahexaenoic acid).

The human body itself can produce some of these acids (EPA and DHA) from the original fats of the n-3 alpha-linolenic acid group. Rich sources of alpha-linolenic acid are cereal oils, for example, linseed oil, rapeseed or mustard, as well as some nuts, especially walnuts. But this amount produced by the body is not enough for a person.

EPA and DHA acids are found in large quantities in fish oil and in fatty fish fillets such as mackerel, herring, trout, salmon and sardines and in fish liver.

Amount of n-3 group fatty acids. (per 100g raw portion of the product)

Type of seafood	Total lipids	Polyunsaturated fats	Fatty acids of group n-3
Type of seafood	Total lipids	Polyunsaturated fats

Lobsters (boiled)
Crabs (boiled)


Mackerel
Tuna (canned)

Trout (rainbow)
Cod liver oil

The Benefits of Omega 3 Fatty Acids

Omega-3 fatty acids lower blood levels bad cholesterol, thereby beneficially affecting the state of the brain, heart, blood vessels and eyes. The beneficial effect of Omega 3 acids on the condition of patients with coronary disease hearts - after all, cholesterol plays a leading role in the formation of atherosclerotic plaques that clog blood vessels.

In addition, Omega-3 acids improve the condition and mobility of the joints. Prevent arthritis and osteoarthritis. Protect nerve cells brain, reducing the risk of depression, bipolar disorder, schizophrenia, attention deficit hyperactivity disorder.

Omega 3 acids reduce pain, accompanying premenstrual syndrome and menstruation.

Vitamin A is found in large quantities in fatty fish such as herring and mackerel, as well as in crustaceans. A 100-gram serving of these seafood contains 10 to 15% of the daily recommended amount of retinol, an easily absorbed form of vitamin A.

Vitamin D

Fatty fish are an excellent source of vitamin D and D3 (cholecalciferol). Vitamin D is responsible for the normal absorption of calcium and phosphorus in the human body, and also regulates the level of calcium in the blood. Without vitamin D, no more than 10-15% of the calcium that enters the body with food is absorbed in the intestines. Vitamin D is very important for maintaining healthy condition bones. Vitamin D plays a preventive role in the fight against certain types of cancer.

Vitamin B

Fatty fish is a good source of B vitamins, especially thiamine, riboflavin, and pyridoxine. A 100-gram serving of almost any fish will provide about 10% of the daily value of these vitamins. Fish is especially rich in vitamin B12. Medium serving provides over 100% adult norm of this vitamin. Vitamin B12 is especially important for the vital activity of blood cells.

Fish usually contains very little vitamin C.

Table 2* The content of vitamins in fish.

Type of seafood




Mackerel


Trout (rainbow)


Lobsters (boiled)
Crabs (boiled)
Shrimps

Fish contains more iodine than any other natural product. The presence of fish in the diet twice a week is equivalent to 100 to 200 micrograms of iodine per day, which corresponds to the daily norm of an adult (130 micrograms of iodine). Marine fish, called "sea tongue" contains the most a large number of iodine needed for normal operation thyroid gland.

Selenium

The fish is good source selenium, although the content of this mineral varies by species. Recommended daily rate selenium for an adult -55 mcg. 100 grams of fish typically provides 20 to 60 micrograms of selenium. For comparison, grain and meat products contain 10 to 12 micrograms of selenium per 100 grams.

Selenium plays a key role in the activity immune system human, in the metabolism of the thyroid gland and in sexual activity. Head baldness - direct consequence regular lack of selenium in the body.

Calcium.

Most fish contain small amounts of calcium, although the exceptions are sardines, oysters, and shrimp, which can provide 10 to 20% of an adult's recommended daily allowance per 100 grams of product.

Zinc

All shellfish, especially fresh oysters and mussels, are rich sources of zinc. The popularity of the stimulating effect of oysters is attributed to the high content of zinc, since the normal content of zinc in the body is directly related to male potency and sperm motility. The daily recommended amount of zinc for an adult is 9.5 mg.

Table 3*Mineral content in fish and crustaceans(per 100 gr. raw portion of the product)

Type of seafood	Sodium, mg	Potassium, mg	Calcium, mg	Iron, mg	Zinc, mg	Iodine, mcg	Selenium, mcg




Mackerel


Trout (rainbow)


Crabs (boiled)
Shrimps

* sources:

· B. Holland, J. Brown and D. Bass, 1993, Fish and fish products;

· English Food Standards Agency, 2002, Third Supplement to Food Ingredients (5th Edition);

· McCankey and Widowson's Food Components (6th edition) Royal Society of Chemistry, Cambridge.

Conclusions:

Regular consumption of fatty fish is very beneficial for human health.

Scientists have calculated the maximum harmless amount oily fish. So, according to the British agency FSA (Food Standard Agency), men, boys, boys, and postmenopausal women can eat up to 4 servings of fatty fish per week without harm to health (each serving is 140 g of fish).