Salmon
Salmon is a high-quality source of protein, with about 25 grams of protein per 100 grams of fish. According to the Harvard School of Public Health, salmon also contains omega-3 fatty acids, which help reduce inflammation and boost the immune system. Additionally, salmon is rich in vitamin D, which aids in weight loss and improves bone function.
Tuna
Tuna contains about 29g of protein per 100g, making it an ideal choice for those who want to lose weight. Tuna is low in fat and rich in selenium, which helps the body fight free radicals and boost immunity.
Mackerel
Mackerel contains about 21g of protein per 100g and is a rich source of omega-3. The American Heart Association says omega-3 from mackerel not only aids in weight loss but also improves heart health and reduces the risk of inflammation.
Herring
Herring contains about 18g of protein per 100g along with large amounts of vitamins B12 and D. These nutrients not only help improve the immune system but also support effective energy metabolism, ideal for people trying to lose weight.
Cod
Cod is a high-protein, low-fat food, with about 20 grams of protein per 100 grams of fish. According to the National Institutes of Health (NIH), cod is rich in vitamins B6 and B12, which help boost brain function and support the immune system.
Tilapia
Tilapia is a cheap but effective source of protein, with around 26g of protein per 100g. It is rich in selenium, which helps boost immunity and supports thyroid function, according to the European Food Safety Authority.
Basa fish
Basa fish contains about 17g of protein per 100g, making it an ideal choice for a low-calorie diet. Basa fish is easy to prepare, providing long-lasting energy without adding excess fat.
Flounder
Halibut contains about 19g of protein per 100g and is an excellent source of potassium and magnesium. These minerals help reduce stress and boost immunity. Halibut is low in calories, making it suitable for a diet.
Anchovies
Anchovies, though small, pack 28 grams of protein per 100 grams. They are rich in omega-3s, calcium and iron, which help build muscle, strengthen bones and boost immunity, according to the Food and Agriculture Organization (FAO).
Benefits of fish protein:
Protein in fish not only helps the body feel full longer but also promotes the process of burning calories effectively. According to the Journal of Nutrition, a diet rich in fish protein can reduce body fat while maintaining muscle mass.
At the same time, other nutrients like omega-3s, vitamin D and selenium in fish support the immune system and overall health.
