To preserve your health, it is essential to pay attention to your diet by adding healthy foods to your plates. To help us identify them, the BBC unveiled in 2020 a list of the most nutritious foods in the world, based on a scientific study of more than 1,000 foods. Each food was rated according to its ability to cover our daily nutritional needs. As reported Top Healthin the fish category, there are some that stood out with a remarkable score of 89 out of 100. These are sea perchalso called redfish, which can boast of being the healthiest fish in the world.
What is the healthiest fish in the world?
Food of choice as part of a balanced diet, sea perch has an almost impeccable nutritional profile. It is a low-calorie fish with only 79 calories per 100g, but high in protein with a content of 20g of protein per 100g. This fish is also particularly low in saturated fats, a major asset for cardiovascular health. It is also rich in essential vitamins such as vitamin B12, essential for the proper functioning of the nervous system and the production of red blood cells, as well as vitamin D, which contributes to calcium absorption and bone health. In addition, its content of selenium, a powerful antioxidant, and phosphorus makes it an ally for energy metabolism.
More generally, it would be a question of giving an important place in one’s diet to fish, particularly fatty ones, many of which have significant health benefits. This is the case for salmon, sardines, tuna, mackerel and even herring. All stand out for their richness in omega-3 fatty acids, essential for heart and brain health. In addition to providing high-quality proteins, they provide iron and essential nutrients that help regulate immune functions and reduce inflammation.
How to cook fish to preserve its nutritional qualities?
The National Health Nutrition Program (PNNS) recommends consuming fish at least twice a week, including a portion of fatty fish. This habit allows you to benefit from the combined benefits of proteins, essential fatty acids and micronutrients present in fish. Regular consumption of fish not only helps strengthen the immune system but also prevents certain chronic diseases, such as cardiovascular diseases.
Fish can be prepared in a thousand and one ways, but to preserve its nutritional qualities, it seems more judicious to cook it steamed, in the oven, grilled or even in foil. Fatty fish can be integrated into salads, complete dishes or even on toast, while lean fish, such as sea perch, lend themselves well to light and balanced dishes.
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