What Are the Benefits of Eating Fish? How to Choose Fresh Fish?

The question of what the benefits of fish are is one that many people who want to eat healthily and strengthen their immunity are curious about. Fish, which is rich in Omega 3, offers significant effects on heart health, brain functions, and the immune system. However, due to increasing environmental pollution, the right fish selection, cooking methods, and frequency of consumption are of great importance. In this comprehensive health guide, you can find all the details from the nutritional values of fish to heavy metal risks, from how to identify fresh fish to the correct cooking methods.

What Does Fish Contain? Omega 3 and High Nutritional Value

Fish is extremely rich in Omega 3 and Omega 6 fatty acids, quality protein, B vitamins, especially B12, folic acid, iron, iodine, phosphorus, and selenium.

An average of 200 grams of fish per day provides a significant portion of the essential fatty acids the body needs. Therefore, experts recommend consuming fish regularly, both in summer and winter.

Which Fish Are Healthier? (Heavy Metal and Microplastic Risk) 

Due to increasing marine pollution, heavy metal and microplastic accumulation can be observed in some fish. Large and long-lived fish, in particular, may accumulate more heavy metals. 

Fish species considered healthier:

• Salmon
• Horse mackerel 
• Haddock 
• Bonito 
• Trout 
• Sardine 

Fish with a high risk of heavy metal accumulation: 

• Tuna
• Mackerel 
• Swordfish 

According to family doctors, deep-sea species such as sea bass, red mullet, bluefish, and turbot may also have a higher risk of heavy metal accumulation. Therefore, careful selection should be made during the purchasing process.

How to Tell if Fish is Fresh? What to Look for When Buying?

The appearance and texture of fresh fish offer extremely important clues.

• Indicators of fresh fish:

• Scales should be vibrant and shiny
• Eyes should be bright and outward-facing (sunken eyes indicate a loss of freshness)
• Gills should look red and vibrant
• The flesh should be firm; no indentation should be left when pressed with a finger
• There should be no bad odor

• Things to watch out for when buying: 

• Avoid small fish (for sustainability)
• Pay attention to the hygiene of the stall
• Follow fishing seasons
• Stale fish carries a risk of food poisoning

What Should We Pay Attention to When Consuming Fish?

• The fish should be fresh,
• The physical and hygienic conditions of the place of sale,
• The cold chain should not be broken during transport,
• It should not be too small,
• It should not be a species caught illegally during the prohibited period,
• The fish should be selected according to the season,
• Attention should be paid to the cooking method.

Is Frozen Fish Harmful?

Frozen fish does not pose any health risks. The important thing here is that the fish is frozen or thawed under good conditions. Frozen fish can be stored at -18 degrees Celsius for 3-6 months.
Frozen fish should be refrigerated quickly after purchase. If it will be consumed within 1-2 hours, it should not be refrozen. When thawing frozen fish, it should be thawed in a sealed container in the refrigerator.

What are the Health Benefits of Fish?

• Protects Against Heart Disease

Studies show that regular fish consumption is associated with preventing and reducing heart attacks, strokes, and other circulatory system diseases. The high omega-3 fatty acids in fish protect vascular health, prevent plaque formation, and help regulate blood pressure. Fish rich in omega-3 that you can add to your diet include mackerel, salmon, anchovies, and sardines. Individuals who do not consume fish should try to obtain the necessary supplementation with omega-3-containing plant-based foods such as flaxseed, walnuts, chia seeds, vegetable oils (canola oil, flaxseed oil, walnut oil), and green leafy vegetables.If you don't regularly consume fish and foods containing omega-3 fatty acids, you can consult your doctor and use fish oil obtained from oily fish as a dietary supplement in liquid or capsule form. 

• Strengthens the Immune System 

A strong immune system is essential for a healthy life. One of the most important points we should pay attention to in our diet to strengthen our immune system is to get the nutrients the body needs in sufficient and balanced amounts. In this respect, regular fish consumption is of great importance. Especially in winter months, we should not exclude fish from our tables to protect ourselves against diseases such as colds and flu. Fish contains many nutrients critical for the immune system, such as high-quality protein, Omega-3 fatty acids, vitamin D, selenium, and zinc. Selenium and zinc play a positive role in the production of immune cells and their capacity to fight infections, while vitamin D increases the body's resistance to germs. Consuming fish with seasonal vegetables such as cauliflower, celery, spinach, leeks, carrots, onions, cabbage, Brussels sprouts, chard, arugula, and watercress will further strengthen your immunity. 

• Improves Brain Function

Omega-3 fatty acids, especially DHA, are critically important for brain health. They strengthen memory, increase learning ability, and reduce the risk of neurodegenerative diseases such as Alzheimer's disease. In particular, DHA and EPA, which are among the omega-3 fatty acids, support the normal function and mental development of the brain, vision, heart health, and bone development in children. It is normal to see a decrease in brain function with age. Studies have shown that the rate of mental decline is slower in people who regularly consume fish.

How Should Fish Be Cooked? Correct Cooking Methods

Incorrect cooking techniques can reduce the nutritional value of fish. 

Recommended cooking methods:

• Grilling
• Baking
• Boiling
• Steaming

Frying is not recommended as it reduces nutritional value.
Baking in the oven for 12-15 minutes, and grilling for a shorter time, is ideal.

How Much Fish Should Be Consumed?

According to the Turkish nutrition guide (TUBER-2022), consuming 1-2 portions (150-300 grams) of fish per week is recommended. 

Which Fish Should Be Consumed in Which Month?

• JANUARY: Coral, squid, trout, anchovy, horse mackerel, mullet, turbot, chicken fish, bonito
• FEBRUARY: Chicken fish, bonito, flounder, whiting, squid, coral, sea bass, mackerel, swallowtail, mullet, turbot, scad, anchovy, trout
• MARCH: Trout, horse mackerel, turbot, mullet, coral, chicken fish, whiting, bonito, squid, flounder
• APRIL: Coral, squid, trout, anchovy, horse mackerel, mullet, turbot, bonito, chicken fish
• MAY: Mullet, sea bass, whiting, squid, coral, flounder
• JUNE: Trout, sea bream, mackerel, coral, sardine, flounder, squid, grouper
• JULY: Sea bream, trout, bluefish, mackerel, sea bream, amberjack, sardine, snapper • AUGUST: Red mullet, trout, bluefish, sea bream, bluefish, swordfish, bonito, grouper, sardine, coral fish, squid, swallowtail
• SEPTEMBER: Sea bream, sardine, bonito, bluefish, mackerel, scad, swallowtail
• OCTOBER: Bluefish, bonito, red mullet, striped mullet, sardine, sea bass, sea bream
• NOVEMBER: Mackerel, bonito, bluefish, mullet, anchovy
• DECEMBER: Anchovy, striped mullet, mackerel, bonito, bluefish