Nutritive and Dietetic Value

Nutritive Value of Fish (What's in it?)

• High-Quality Protein: Fish provides HBV (High Biological Value) protein, which is excellent for growth and body repair.
• Low in Fat:
  • White fish have no fat.
  • Oily fish contains unsaturated fat and is rich in omega-3 fatty acids, which support brain health and help reduce cholesterol.
• No Carbohydrates: Fish is carb-free, so it's often paired with carb-rich foods for balanced meals.
• Rich in Iodine: All fish provide iodine, which is essential for thyroid function.
• Additional Nutrients:
  • Calcium: Available in canned fish where the bones are eaten.
  • Vitamins: B group vitamins are in all fish, while vitamin A is in oily fish and shellfish, and vitamin D is mainly found in oily fish.
• Water Content: Varies by type; oily fish has less water than white fish.

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Dietetic Value of Fish (Why it's Good for You)

• Easily Digested Protein: Fish protein is easy to digest, making it great for children, teenagers, pregnant women, older people, invalids, and those recovering from illness.
• Low-Calorie Option: White fish is low in fat and calories, so it's ideal for low-calorie diets. However, avoid cooking methods that add fat, like frying in batter.
• Balanced Meal: Fish is often paired with carbs, like potatoes or bread, to create a balanced meal.
• Heart-Healthy Fats: Oily fish and shellfish are high in omega-3 and low in cholesterol, making them good for low-cholesterol diets.
• Affordable Protein: Some fish, like mackerel, are inexpensive and ideal for people on a low income.