Fish is a nutritious and delicious food, with its main nutrients including protein, unsaturated fatty acids, vitamins, and minerals. The amino acid ratio of its protein is also very suitable for human needs. Fish contains a large amount of Omega-3 unsaturated fatty acids, which play an important role in cardiovascular health, the nervous system, and vision development. Fish is also a good source of vitamin D, which helps with bone health and calcium absorption. Vitamin B12 is essential for red blood cell production, the nervous system, and DNA synthesis. Fish is rich in various minerals such as zinc, iron, calcium, phosphorus, and selenium, all of which are important for human health. But with so many types of fish, which one has the richest and most outstanding nutritional value?
Below, based on the nutritional value of common fish, we have compiled a list of the ten most nutritious fish. This list is for reference only. If you have any better suggestions for this list, please feel free to comment/discuss at the end.
1. Bluefin tuna
Bluefin tuna is an excellent source of protein, containing approximately 24 grams of protein per 100 grams. It is rich in Omega-3 fatty acids, which are highly beneficial for heart health, helping to lower cholesterol and reduce the risk of heart disease. Bluefin tuna also contains abundant vitamin B12, selenium, magnesium, and other minerals essential for overall health. Compared to other common meats, bluefin tuna is lower in calories, making it a good choice for those looking to lose weight or manage their weight. In short, bluefin tuna is a highly nutritious food with numerous health benefits.
2. Crucian carp
Crucian carp is a common freshwater fish with very high nutritional value. Every 100 grams of crucian carp contains approximately 18 grams of protein. It is rich in trace elements such as calcium, phosphorus, and iron, all essential for human health. Compared to other freshwater fish, crucian carp contains a higher proportion of Omega-3 fatty acids, which are beneficial for cardiovascular health. The nutritional composition of crucian carp is very balanced, rich in vitamins A, B vitamins, and vitamin D, while also containing moderate amounts of energy and fat.
3. Ribbonfish
Ribbonfish has higher DHA and EPA content than freshwater fish. DHA is an essential nutrient for the brain and is crucial for improving memory and cognitive abilities. Ribbonfish is rich in many essential minerals and vitamins, such as fat, protein, vitamin A, unsaturated fatty acids, phosphorus, calcium, iron, and iodine, making it an ideal nourishing food for the elderly, children, and pregnant women. It is especially suitable for those suffering from shortness of breath, fatigue, weakness due to prolonged illness, anemia, dizziness, poor appetite, emaciation, malnutrition, and dry skin. Furthermore, eating ribbonfish is beneficial for fetal brain development in pregnant women.
4. Bluefish
Grass carp has tender and delicious flesh, with a protein content exceeding that of chicken, making it a top-quality freshwater fish. Besides containing 19.5% protein and 5.2% fat, it also contains numerous elements beneficial to the human body, such as calcium, phosphorus, iron, vitamins B1 and B2, and the trace element zinc. When cooked, it can be boiled with leeks to treat beriberi and weakness in the lower limbs, as well as to replenish qi and relieve restlessness. Collected in the twelfth lunar month, it can be used as an eye spray to eliminate red, swollen, and painful eyes. It can also treat malignant sores and expel excessive phlegm caused by throat obstruction and fish bones stuck in the throat.
5. Carp
Carp contains various nutrients, such as zinc and selenium, which can help improve the body's immunity. Traditional Chinese medicine believes that all parts of the carp can be used medicinally. Carp skin can treat fishbone obstruction. Carp blood can treat facial paralysis. Carp soup can treat sores on the skin of children. Carp is particularly effective in treating edema and threatened miscarriage in pregnant women. Furthermore, because carp is sweet and neutral in nature, it enters the spleen, kidney, and lung meridians, thus possessing the effects of tonifying the spleen and stomach, promoting diuresis and reducing swelling, promoting lactation, and clearing heat and detoxifying. Additionally, boiling carp with a small amount of fritillaria powder and consuming the resulting soup can treat coughs and asthma.
6. Silver carp
Silver carp is a common freshwater fish and one of my country's traditional edible fish. Its flesh is tender and nutritious, containing protein, trace elements, and various vitamins, playing an important role in normal human growth and development. Traditional Chinese medicine believes that silver carp has the effects of warming and tonifying kidney yang, nourishing the liver and kidneys, and replenishing qi and essence, offering some relief for various discomforts caused by kidney deficiency. It is important to note that because silver carp flesh is soft, easily decomposed, and prone to spoilage, special care should be taken when purchasing and consuming it. Choose fresh and hygienic silver carp and avoid eating spoiled fish. Additionally, silver carp has many bones, requiring careful handling to prevent wound infection.
7. Grass carp
Grass carp is a common freshwater fish and one of my country's traditional edible fish. Its flesh is tender and delicious, and it is rich in nutrients, containing high-quality protein and essential amino acids, which play an important role in normal human growth and development. Traditional Chinese medicine believes that grass carp has the effects of nourishing yin and moistening dryness, promoting body fluid and quenching thirst, tonifying the kidneys and replenishing essence, and nourishing the liver and improving eyesight. It should be noted that grass carp contains a relatively high amount of fat and cholesterol, so moderation is recommended. When purchasing grass carp, choose fresh and hygienic fish, and clean the internal organs and scales thoroughly during processing to ensure safety and hygiene. Furthermore, excessive consumption of grass carp may lead to excessive levels of heavy metals in the body; therefore, it is advised not to consume large quantities over a long period.
8. Sea bass
Sea bass is a common saltwater fish with delicious flesh and rich nutrition. It is rich in protein, various trace elements, and vitamins, which have strong anti-inflammatory effects and can help alleviate some inflammatory diseases. Traditional Chinese medicine believes that sea bass has the effects of nourishing yin and moisturizing dryness, promoting body fluid production and quenching thirst, and tonifying the liver and kidneys, thus helping to nourish the liver and kidneys and improve overall health. It is important to note that sea bass flesh is quite delicate and easily contaminated; therefore, special care should be taken when purchasing and consuming it. Choose fresh, hygienic sea bass and avoid over-processing and cooking. Additionally, sea bass contains a relatively high amount of mercury; therefore, it is recommended that pregnant women, children, and other special groups consume it in moderation and avoid long-term, excessive consumption.
9. Blackfish
Snakehead fish is a common freshwater fish with various health benefits. Traditional Chinese medicine believes it nourishes yin and moistens dryness, tonifies the liver and kidneys, and replenishes qi and essence, thus alleviating various discomforts caused by kidney deficiency. Snakehead fish is rich in collagen and vitamin E, which help maintain skin elasticity and delay skin aging. However, it's important to note that snakehead fish contains many fine bones and scales, so handle it carefully to avoid infection. Additionally, snakehead fish contains a certain amount of mercury, so it's recommended to consume it in moderation and choose fresh, hygienic snakehead fish. Pregnant women and children, as well as other sensitive groups, should avoid excessive consumption of snakehead fish.
10. Grouper
Grouper is a high-protein, low-fat saltwater fish with high nutritional value. Besides high-quality protein, grouper is rich in unsaturated fatty acids, various vitamins, and minerals. It contains abundant polyphenols, carotenoids, and vitamins C and E, which are natural antioxidants that can protect human cells from free radical damage and slow down aging. Traditional Chinese medicine believes that grouper can nourish yin and blood, and benefit the liver and kidneys, thus improving liver and kidney function. It is considered a beauty and skincare fish, especially suitable for postpartum women, but it is not suitable for people with gout.
In general, consuming fish in moderation is beneficial to health. However, it should be noted that due to environmental pollution and other factors, some fish may contain excessive amounts of harmful substances such as mercury and polychlorinated biphenyls (PCBs). Therefore, it is recommended to choose fresh, safe fish varieties and to consume them in a balanced way.
