Eating at least two servings of fish per week, especially fatty fish, has been recommended as a powerful preventive measure against cardiovascular diseases.

Though ocean fishes are now known to contain mercury, it is still felt that fish consumption is beneficial. Fish oil is also known to relieve inflammatory symptoms of autoimmune diseases such as rheumatoid arthritis or psoriasis. Most importantly, their fat content is not artery clogging as that from high-protein sources such as pork, beef or lamb. Along with heart-healthy fat, fishes also are a great source of high quality protein. Fishes contain ‘heme’ iron, which is a readily absorbable by our bodies. They also contain thiamin, niacin, vitamin B6, vitamin B12 and vitamin D along with calcium.

However according to a recent research, it seems that the advice to eat two portions of fish per week needs to be revised to eating two portions of saltwater fish per week. No matter how much freshwater fish we consume, it appears that the serum levels of the important EPA and DHA fatty acids are not affected.

Even though freshwater fish are not as high in the healthy omega-3 fatty acids, they still make a nutritious choice for your lunch or dinner as most are low in fat and high in protein. A portion of freshwater fish provides 30% of an adult’s reference dietary intake. Even though freshwater fish are not as high in the healthy omega-3 fatty acids, they still make a nutritious choice for your lunch or dinner as most are low in fat and high in protein. A portion of freshwater fish provides 30% of an adult’s reference dietary intake.

Whatever the fish, it’s a great way of taking in tasty and healthy protein, so go ahead and enjoy it!