How much fish do you need to eat to get health benefits?

Fish has long been considered one of the healthiest foods. It is rich in protein, easily digestible, and contains substances that are difficult to obtain from other food sources.

The main component that makes fish so valued by doctors and nutritionists is omega-3 fatty acids. They support heart function, improve blood vessel condition, reduce inflammation in the body, and positively affect brain function.

For fish to provide maximum benefits, it's important not only to include it in your diet but also to follow the proper serving amount. Research shows that for an adult, two to three servings of fish per week is sufficient. This is approximately 300-400 grams of cooked fish. Fatty fish varieties are especially beneficial - salmon, mackerel, herring, sardines, trout, as they contain the most omega-3.

For children and adolescents, the recommended amounts are slightly lower, but at least one or two servings per week are still recommended. This helps strengthen immunity and support the growth and development of the nervous system.

Don't forget about variety. Not only fatty fish but also white fish - cod, pike perch, hake, pollock - are beneficial. They are less caloric, contain a lot of protein, and are suitable for those watching their weight.

However, it's important to consider the risks as well. Some large marine fish species may accumulate mercury and other heavy metals. Therefore, doctors advise more frequently choosing smaller varieties - sardines, anchovies, mackerel, which are safer.

Fish can be prepared in different ways: baked, stewed, boiled, or steamed. Frying in large amounts of oil reduces the benefits, as it saturates the dish with extra fats and carcinogens.

Regular fish consumption helps reduce the risk of cardiovascular diseases, supports vision, improves mood, and even extends life. The main thing is to include it in your menu several times a week and combine it with vegetables and whole foods to ensure your nutrition is complete and balanced.