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Fish: The Nutrients it Contains and the Benefits it Offers

Beneficios del pescado

Did you know that including fish in your regular diet is not only delicious but also very healthy? The benefits of fish on your quality of life are numerous. If you want to learn more about fish and the nutrients it contains, we’ll tell you everything you need to know to become a fish-addict.

What Nutrients Does Fish Contain?

The primary benefit of fish is that it is a very valuable food nutritionally speaking. Also, the wide variety of fish we can consume means that the nutrients found in fish are multiplied.

Fish consumption is an essential part of a balanced Mediterranean diet. Consumption of between three and four servings of fish per week is recommended in order to benefit from all its properties. One serving is equal to about 250 grammes per adult. With so many types of fish and so many ways of preparing it, it’s quite easy to meet these healthy recommendations.

Nowadays we even have fish markets that are open on Sundays where you can buy and enjoy delicious fresh fish, so you have no excuse not to consume it practically every day.

Let’s highlight the main nutrients found in fish:


Fish is a good source of essential minerals such as potassium, phosphorus, sodium, iron, copper, iodine, and chlorine.

Additionally, fish is very rich in highly beneficial micronutrients, which are found in greater concentration in seafood products.


Fish is a fantastic source of calcium. It serves as an alternative for those who cannot or do not want to consume dairy products, especially if the bones are eaten. The fish with the highest calcium content include sardines and anchovies. Fresh and preserved shellfish also contain calcium.


Its concentration is higher in molluscs, especially in mussels. But it is also found in sardines, sole, or salmon. Zinc is not stored in the body, which is why it’s crucial to consume foods rich in this trace element. It aids in tissue regeneration and acts as an antioxidant.


It is present in fish like tuna, swordfish and other large fish. It can counteract the harmful effects of mercury, which is also found in larger species. Selenium has a strong antioxidant power and protects against free radicals.


Clams and sole, as well as being delicious, are a good source of manganese. This mineral is highly relevant for bone health.

In conclusion, fish is a crucial food for the body to absorb essential minerals. Opt for smaller fish like mackerel, sardines, or anchovies for a higher concentration.


B-group vitamins are most prevalent in fish, particularly B1, B2, B3, and B12. They are also rich in vitamins D, A, and E. Additionally, fish liver oil provides the highest concentration of vitamins A and D.


The proteins in fish have significant nutritional value. Consuming foods with proteins of high biological value is essential. These proteins are responsible for forming tissues such as bones and muscles. Additionally, they play a fundamental role in maintaining hormonal balance.

Fatty Acids

Fish is the best food to make the most of the cardiovascular benefits provided by polyunsaturated fatty acids such as Omega-3 and Omega-6. Oily fish like salmon is particularly important.

Consume fish nutrients and minerals

Benefits of Fish for Consumers

Eating fish is an investment in your health. The properties of fish are countless. But as well as taking care of your health, fish is a versatile, flavourful, affordable, and easy-to-prepare food. Both fresh and frozen fish, as well as canned options, can benefit your health.

Protect Your Heart

Fish is a heart-healthy food. The fatty acids help regulate blood cholesterol levels. Also, fish raises the levels of the so-called “good cholesterol.”

Helping to Maintain a Healthy Weight

Among the benefits of fish that are most appealing to consumers is its role as a weight loss-friendly food. Maintaining a healthy weight becomes simpler and healthier by consuming foods with high quality proteins.

Moreover, given the variety of fish available, you can always find one that suits your tastes, making your diet more diverse and appealing from both a nutritional and taste perspective.

Supporting Intellectual Development

The essential minerals and fatty acids found in fish help keep the intellect sharp. Some studies suggest that a diet rich in fish can aid in maintaining an active brain and in preventing neurological diseases.

Perfect for Pregnant Women

The content of folic acid in many types of fish is essential for pregnant women. Folic acid aids in the formation of the fetal neural tube. Also, fish is a good source of essential nutrients for the baby’s development and the health of the expectant mother. The only precaution is that fish should be consumed well-cooked during pregnancy.

Now you know the importance of fish and the nutrients it contains. We’re sure you don’t need to know anything else to come and enjoy its incredible taste at the best seafood restaurant in Barcelona, Chao Pescao.

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