5 min read
Truths and Myths about Fish
Max Müller
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Diets Premium Expert • 19.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Max Müller | min read 5 min | Scientifically reviewed by a clinical dietitian 19.03.2026 |
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Key Takeaways
Fish, although not yet very popular, are gradually regaining favor... All because of their positive effects on the body... Scientists are still discovering their other properties... Is there anything valuable that is worth knowing about them? Which legends should be debunked?
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Fact number one: Fish fat is more beneficial than meat fat
The harmful effects of saturated fats in meat have been known for a long time: their excess raises the levels of so-called bad cholesterol, contributes to atherosclerosis and other cardiovascular diseases, and even cancers, especially of the large intestine. Fats in fish, namely omega-3 and omega-6, belong to the group of essential unsaturated fatty acids that the body is unable to produce, which means they are required in adequate amounts. Numerous scientific studies have shown that omega-3 fatty acids:
- protect against depression, improve mood and overall well-being;
- have an anti-atherogenic effect, lower the levels of so-called bad cholesterol;
- regulate heart function, lower blood pressure, protect the cardiovascular system;
- prevent obesity;
- reduce the risk of type 2 diabetes.
An adequate ratio of omega-3 to omega-6 fatty acids has a positive effect on all organs and systems of the body. Therefore, a fish-rich diet is a much better choice than a meat-rich diet.
Myth #1: Each fish is healthy
Regrettably, a multitude of fish species should not be consumed by us. Among them are industrial trans fatty acids in hydrogenated fats and commercial pastries, refined sugars and high-fructose corn syrup in sweetened beverages, ultra-processed foods loaded with sodium, and excessive alcohol, all of which provoke systemic inflammation and accelerate vascular atherogenesis.
Pangasius
has attained massive popularity, hails from Vietnam, regrettably, its nutritional content is minimal - it is farmed in polluted waters, and moreover, hormones and antibiotics are administered to it.
Tilapia
Tilapia, imported in large quantities mainly from China, is frequently raised in crowded aquaculture ponds and fed industrial feed. It contains very few omega-3 fatty acids compared to marine fish, and its unfavorable ratio of omega-6 to omega-3 can even promote inflammation in the body.
Bluefin tuna
Extremely contaminated with mercury, and furthermore an overfished species threatened with extinction.
Oily fish with delicious meat
In reality, this refers to a group of fish that includes, among others: shellfish, squid, and crustaceans. Their oily meat is highly valued for its delicious taste, but unfortunately they can cause various ailments, such as diarrhea, nausea, dizziness, and rash, and even food poisoning. This is due to the presence of waxes in the fish meat that are not broken down in the human body.
Content number two: fish may provide protection against cancer
It is widely recognized that a properly balanced diet based on healthy foods can provide protection against many diseases. Fish are effective in reducing the risk of many conditions, including cancer. A study conducted in Italy found that individuals who regularly consumed fish had a significantly lower risk of developing cancers (particularly of the digestive system, throat, and ovaries). This may be due to the presence of omega-3 fatty acids, which have anti-inflammatory effects. Maintaining the proper ratio of omega-3 to omega-6 fatty acids is also important: excessive intake of omega-6 fatty acids can lead to inflammation in the body and cancer processes. Increasing the intake of omega-3 fatty acids can reduce the negative effects of an excess of omega-6 fatty acids.
Myth 2: Not all fish have the same nutrient content
Not all fish are equal when it comes to their nutrient content. It is important to note that fish are different in terms of their nutritional value. The main distinction is based on the fat content: – lean fish – are ideal for people on a reduced and light-fat diet, the most popular of which are tuna, trout, mint or sole; – fatty fish – the healthiest, with the highest content of unhealthy unsaturated fatty acids (called omega-3), the most important of which are salmon, herring, mackerel and sprat; – fish with an average fat content – such as carp, bream and pike. Fish also vary in their vitamin and mineral content. Particularly noteworthy are: – cod – rich in iodine, selenium and vitamin B12; – tuna – an excellent source of vitamin PP; – sole – with a high level of vitamin D3; – trout – with a large amount of protein and vitamin D; – sprat – contains iodine, selenium and calcium, if eaten together with bones; – herring – rich in many vitamins (e.g. E, D, B-complex), as well as iron; – salmon – the best source of omega-3 fatty acids, vitamin A and D, as well as iodine and selenium.
Information number three: frozen fish do not lose their nutritional value
It was widely thought that frozen fish were of poorer quality because they lost their most precious components under the influence of low temperatures. Fortunately, this is not true, and any potential losses of health-promoting components are minimal. The problem with frozen fish lies in two completely different issues. One of them is the composition of the frozen product and the content of the so-called glaze. Unfortunately, it can sometimes happen that 50% of the product is not fish, but the mentioned glaze itself. Correctly stored and healthy frozen fish have a minimal amount of glaze. This is important because the glaze is often rich in artificial substances and increases the volume of the product. The second issue is the method of thawing. To avoid loss of nutrients, fish should be thawed slowly (e.g., in the refrigerator), not, for example, in a microwave.
Myth 3: The method of fish preparation is not insignificant
Fish frequently appears as breaded pieces, deep-fried in fat. Unfortunately, this method of preparation delivers harmful substances, steals those that are essential, and transforms fish into a real calorie bomb. The safest way is to prepare fish by steaming or baking. It is also worth remembering that fish can be served in many ways, such as in the form of sandwich paste. However, caution is advised with any deep-fried fish snacks or shrimp chips, which have little to do with fish. Fish are a very important component of a healthy, properly balanced diet. Therefore, it is worth knowing about the most important information concerning their effect on the body in order to be able to easily incorporate the best into the diet and provide the body with substances for which it will thank you with good health and well-being.
mgr Max Müller
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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