Consume Fish and Rejoice in Fish-like Robust Health!
Alicja Kowalska
2026-03-18
4 min. read
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The health benefits of fish are widely acknowledged, and information about their positive impact on our bodies is widespread - on the internet, on television, in textbooks, and in the press. Unfortunately, theory is once again not being translated into practice. Despite residing in a country with access to the sea, fish remains a rare occurrence on our tables. This is a significant loss for our bodies, as even though we already know a great deal about their advantages, scientists continue to prove that this is not the final word on the matter, confirming ever-newer health applications for them.
Omega-3 fatty acids and their salts
Anyone with even minimal knowledge of the dietary components beneficial to health would state without hesitation that the so-called essential unsaturated fatty acids (NNKT), which include omega-3 and omega-6, have a positive impact on our body. However, it is important to examine which substances and compounds in the fish exhibit such an effect and how they work. And the most important of these are the omega-3 fatty acids, in particular, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These so-called essential unsaturated fatty acids, which we include in omega-3 and omega-6, are compounds that our body cannot produce on its own – they must be supplied with the foods we eat. It is also extremely important to maintain the correct ratio between them – because even though their presence is essential for the proper functioning of the body, an excess of omega-6 fatty acids leads to the deposition of fat particles in the vessel walls, blood clotting, and changes in atherosclerosis. Unfortunately, human nutrition has undergone a radical change over the years, leading to an increase in the consumption of saturated fatty acids and omega-6 fatty acids, as well as a decrease in the beneficial omega-3 fatty acids. Numerous studies have shown that this imbalance between NNKT leads to a series of disorders not only in the cardiovascular system. Therefore, the supply of omega-3 fatty acids, which are a rich source of fish, is of the utmost importance.
The fundamental functions of omega-3 fatty acids include:
– development and safeguarding of the central nervous system; – enhancement of memory and focus abilities; – reinforcement of the body's immune system; – reduction of blood cholesterol levels; – care for the cardiovascular system, leading to a decrease in the risk of circulatory disorders, strokes, and atherosclerosis, and a reduction in blood pressure; – participation in the development of the retina; – influence on skin appearance and improvement; – reduction of cancer risk. The impact of omega-3 fatty acids is vast, and their appropriate ratio to omega-6 fatty acids affects the proper functioning of most processes in the body. This alone is sufficient motivation to incorporate fish into one's regular diet.
Other compounds and substances found in fish
Although omega-3 fatty acids appear to be the most important components of fish due to their mode of action, there are other substances that also have a positive impact on the body. What is valuable about fish? Here are some examples: are high in protein, at 16-20%, which is comparable to the amount of protein in meat of farm animals; similar to other animal products - this protein is complete, providing all necessary amino acids in the correct proportions; this is very important information, especially for people who engage in physical activity, for whom fish should be an important part of their diet; are also an excellent source of vitamins and minerals, such as vitamins A and D and B vitamins, as well as zinc, calcium, iron, iodine (in the case of sea fish), magnesium, potassium, and many others that are essential for proper body function. Such a mixture of beneficial substances, with omega-3 fatty acids at the forefront, cannot be indifferent to the body. Regular consumption of fish has a positive impact on our health and well-being.
Fish species and their impact on the human body
Although the general consumption of fish is beneficial for our health, it is also worthwhile to make a conscious selection of species containing particularly high doses of specific substances. These groups include: – fatty sea fish with a high content of omega-3 fatty acids, ideal for people with cardiovascular diseases and ailments – with atherosclerosis, hypertension or stroke, or stroke: eel, salmon, herring, mackerel, tuna, rainbow trout, sardines; – lean sea fish and freshwater fish: plaice, cod, white halibut, carp, pike, pikeperch, brook trout, which are suitable for people on a diet reducing fat or easily digestible with fat restriction; – fish with a high iodine content, particularly recommended for people with hypothyroidism and pregnant women: cod, salmon, herring; – fish with a high calcium content, such as sardines and sprats, suitable for people with osteoporosis, recommended for children due to their growth, as well as pregnant and breastfeeding women. Upon analyzing all this information, the conclusion is evident: fish should be a regular part of our diet (2-3 times a week). Although nearly all species exhibit health-promoting effects (except for pangasius and tilapia, which should be avoided as they are contaminated with hormones, antibiotics, and even mercury), it is important to remember that not all fish are created equal and to adjust one's choice according to one's own needs.
