Fish are an essential source of protein in the human diet, containing an average of 18% high-quality protein per 100 grams. This protein is crucial for building the body and muscles. Additionally, fish provide vital vitamins such as B12 for brain function and nervous system health, as well as vitamin D for calcium absorption and bone health. They also contain significant amounts of vitamin E, potassium, magnesium, zinc, iron, and iodine which are vital for thyroid function, metabolism, brain function, and fertility.
However, it is important to note that frying fish can diminish its nutritional benefits. Studies have shown that consuming fried fish can increase the risk of heart disease due to the high omega-6 fatty acid content in the frying oil which can neutralize the protective effects of omega-3. Some fish like carp and Nile princess are less recommended due to their high fat content and lack of omega-3 fatty acids.
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