How can fish help increase your magnesium intake. Which types of fish are highest in magnesium. What are the health benefits of consuming magnesium-rich seafood. Why is magnesium essential for your body’s functions. How much magnesium do you need daily.

The Importance of Magnesium in Your Diet

Magnesium is a crucial mineral that plays a vital role in numerous bodily functions. This essential nutrient supports over 300 chemical reactions in our bodies, contributing to nerve and muscle function, heart health, immune system support, and blood glucose regulation. Despite its importance, many people fail to meet the recommended daily intake (RDI) of 400 mg.

Inadequate magnesium levels can lead to various health issues, including:

• High blood pressure
• Heart disease
• Diabetes
• Osteoporosis
• Migraine headaches

Recognizing the signs of magnesium deficiency is crucial. Some common symptoms include:

• Loss of appetite
• Nausea and vomiting
• Fatigue and weakness
• Muscle spasms
• Abnormal heart rhythms

Fish: An Overlooked Source of Magnesium

While many foods contain magnesium, fish is often an overlooked source of this essential mineral. Fatty fish, in particular, can provide a significant amount of magnesium along with other valuable nutrients.

How much magnesium can you get from fish? A half fillet (178 grams) of salmon contains approximately 53 mg of magnesium, which is 13% of the RDI. Additionally, it provides an impressive 39 grams of high-quality protein, making it an excellent choice for overall nutrition.

Top Magnesium-Rich Fish Species

Several fish species are particularly high in magnesium:

1. Salmon
2. Mackerel
3. Halibut
4. Tuna
5. Pollock

Incorporating these fish into your diet can help boost your magnesium intake while providing other essential nutrients like omega-3 fatty acids.

Other Magnesium-Rich Foods to Complement Your Fish Intake

While fish is an excellent source of magnesium, it’s beneficial to include a variety of magnesium-rich foods in your diet. Here are some other options to consider:

Dark Chocolate

Dark chocolate is not only delicious but also surprisingly nutritious. A 1-ounce (28-gram) serving of dark chocolate contains 64 mg of magnesium, which is approximately 15% of the RDI. For maximum health benefits, choose dark chocolate with at least 70% cocoa solids.

Avocados

Avocados are a versatile and nutrient-dense food. A full serving of avocado provides 58 mg of magnesium, which is 15% of the RDI. You can easily incorporate avocados into your meals by adding them to salads, spreading them on toast, or using them as a base for dips.

Nuts and Seeds

Nuts and seeds are excellent sources of magnesium and make for convenient, healthy snacks. For example:

• Cashews: A 1-ounce (28-gram) serving contains 82 mg of magnesium (20% of the RDI)
• Pumpkin seeds: A 1-ounce (28-gram) serving provides 150 mg of magnesium (37% of the RDI)

Adding a variety of nuts and seeds to your diet can significantly boost your magnesium intake.

The Health Benefits of Magnesium-Rich Fish

Consuming magnesium-rich fish offers numerous health benefits beyond simply meeting your daily magnesium requirements. Let’s explore some of the key advantages:

Heart Health

Magnesium plays a crucial role in maintaining a healthy heart rhythm and supporting overall cardiovascular health. Fish rich in magnesium can help regulate blood pressure and reduce the risk of heart disease.

Bone Strength

Magnesium is essential for bone formation and maintenance. Consuming magnesium-rich fish can contribute to better bone density and reduce the risk of osteoporosis, especially when combined with adequate calcium intake.

Muscle Function

Proper muscle function relies on adequate magnesium levels. Fish high in magnesium can help prevent muscle cramps, spasms, and weakness, making it particularly beneficial for athletes and active individuals.

Mental Health

Research suggests that magnesium may play a role in managing symptoms of depression and anxiety. Incorporating magnesium-rich fish into your diet could potentially support better mental health and emotional well-being.

Optimal Ways to Prepare Magnesium-Rich Fish

To maximize the health benefits of magnesium-rich fish, it’s important to prepare it in ways that preserve its nutritional value. Here are some recommended cooking methods:

Grilling

Grilling fish is a healthy cooking method that enhances flavor while retaining nutrients. It requires minimal added fats and allows excess fat to drip away during cooking.

Baking

Baking fish in the oven is another excellent option. This method preserves moisture and nutrients while allowing for various seasoning options.

Steaming

Steaming is one of the healthiest cooking methods for fish. It preserves the most nutrients and doesn’t require any added fats.

Poaching

Poaching fish in water or broth is a gentle cooking method that helps retain moisture and nutrients. It’s particularly suitable for more delicate fish varieties.

Regardless of the cooking method you choose, avoid overcooking fish as this can lead to nutrient loss and a less palatable texture.

Combining Magnesium-Rich Fish with Other Nutrient-Dense Foods

To create well-balanced, magnesium-rich meals, consider pairing your fish with other nutritious foods. Here are some ideas:

• Serve grilled salmon with a side of steamed spinach (another excellent source of magnesium)
• Create a salad with mixed greens, avocado slices, and canned mackerel
• Prepare a stir-fry using halibut, brown rice, and a variety of colorful vegetables
• Make fish tacos using pollock, whole grain tortillas, and a topping of pumpkin seeds

By combining magnesium-rich fish with other nutrient-dense foods, you can create meals that are not only delicious but also highly nutritious.

Potential Risks and Considerations When Consuming Magnesium-Rich Fish

While magnesium-rich fish offer numerous health benefits, there are some factors to consider:

Mercury Content

Some fish species, particularly larger predatory fish, can contain higher levels of mercury. While the benefits of fish consumption generally outweigh the risks, it’s advisable to choose low-mercury options more frequently.

Sustainability Concerns

When selecting fish, consider sustainability issues. Look for fish certified by organizations like the Marine Stewardship Council (MSC) to ensure you’re making environmentally responsible choices.

Allergies

Fish allergies are relatively common. If you suspect you may be allergic to fish, consult with a healthcare professional before incorporating it into your diet.

Medication Interactions

Magnesium can interact with certain medications, including antibiotics and diuretics. If you’re taking any medications, consult your healthcare provider before significantly increasing your magnesium intake.

By being aware of these considerations, you can safely enjoy the benefits of magnesium-rich fish as part of a balanced diet.

Supplementing Magnesium: When Is It Necessary?

While obtaining magnesium from dietary sources like fish is ideal, some individuals may require supplementation. But when is it necessary to consider magnesium supplements?

Magnesium Deficiency

If blood tests reveal low magnesium levels, your healthcare provider may recommend supplements. This is particularly common in individuals with certain medical conditions or those taking medications that affect magnesium absorption.

Dietary Restrictions

People following diets that limit magnesium-rich foods, such as those with fish or nut allergies, may benefit from supplementation to meet their daily requirements.

Increased Needs

Certain life stages or conditions may increase magnesium needs. These include pregnancy, intense physical activity, and some chronic diseases.

Types of Magnesium Supplements

If supplementation is necessary, various forms are available, including:

• Magnesium citrate
• Magnesium glycinate
• Magnesium oxide
• Magnesium chloride

Each form has different absorption rates and potential side effects. It’s crucial to consult with a healthcare professional to determine the most appropriate supplement and dosage for your individual needs.

Remember, while supplements can be beneficial in certain situations, they should not replace a balanced diet rich in magnesium-containing foods like fish.

Boost Your Magnesium Intake with Fish

We don’t think about it often, but there are hundreds of chemical reactions happening inside our body on a daily basis. In fact, more than 300 chemical reactions are required in our bodies to maintain normal nerve and muscle function, keep our heartbeat steady, support a healthy immune system, and adjust blood glucose levels among a list of many more. 

Magnesium is one such mineral that supports these chemical reactions and keeps your body working well. While there are many foods that naturally have magnesium, one of our favorites has made the list – seafood! Let’s explore a little further what magnesium can do and what foods this important mineral can be found in. 

What Is Magnesium? 

Magnesium is an essential mineral needed by your body to conduct critical functions including muscle and nerve function along with immune support and blood pressure/heartbeat regulation. All essential to living a healthy lifestyle. 

Without reaching the recommended daily intake of (RDI) of 400 mg, healthy people could show symptoms of magnesium deficiency. tHose symptoms could include: loss of appetite, nausea and vomiting, fatigue and weakness, shaking, pins and needles, muscle spasms, hyperexcitability, sleepiness, and abnormal heart rhythms. A magnesium deficiency can lead to health problems including: high blood pressure and heart disease, diabetes, osteoporosis, and migraine headaches to name a few. 

Magnesium Rich Foods 

There are many foods that are not only healthy, delicious, and rich in magnesium that you can add or increase your intake should you have low magnesium levels. 

Dark Chocolate 

Dark chocolate, cousin to milk chocolate, is very rich in magnesium, with 64 mg in a 1-ounce (28-gram) serving! Enjoy a piece or two right after dinner to satisfy your sweet tooth and help your health too! According to Healthline, dark chocolate is also high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.  

Avocados 

A full serving of avocados provides 58 mg of magnesium, which is 15% of the RDI. Add chopped pieces of avocado to your lunchtime salad, morning toast, or mix with your salsa and chips at night to increase your magnesium intake. 

Nuts & Seeds

An easy, on-the-go snack can not only keep you satisfied between meals, but a small amount can supply a large amount of your daily recommended daily allowance. For instance, a 1-ounce (28-gram) serving of cashews contains 82 mg of magnesium, or 20% of the RDI. 

If you like pumpkin, flax, or chia seeds, you will easily meet your daily requirements by adding them as a snack or on top of your smoothie or yogurt. Pumpkin seeds are a particularly good source, with 150 mg in a 1-ounce (28-gram) serving. This amounts to a whopping 37% of the RDI.

Fatty Fish 

Our favorite! Fatty fish, such as salmon, mackerel, and halibut can be incredibly nutritious and pack a good amount of magnesium in every serving. Half a filet (178 grams) of salmon packs 53 mg of magnesium, which is 13% of the RDI. It also provides an impressive 39 grams of high-quality protein.

How do you get the proper amount of magnesium in your diet? Drop us a line or comment on our Facebook page. 

10 Magnesium-Rich Foods That Are Super Healthy

Magnesium is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, and several fruits and vegetables.

Magnesium is an extremely important mineral.

It’s involved in hundreds of chemical reactions in your body and helps you maintain good health, but many people don’t reach the Daily Value (DV) of 420 milligrams (mg) (1, 2).

Yet, you can easily meet your daily needs by eating foods high in magnesium.

Here are 10 healthy foods that are high in magnesium.

Dark chocolate is as nutritious as it is flavorful.

It’s very rich in magnesium, with 65 mg in a 1-ounce (oz. ), or 28-gram (g), serving, which is about 15% of the DV (3).

Dark chocolate is also in high in iron, copper, and manganese and contains prebiotic fiber that can help feed the beneficial bacteria in the gut (3, 4).

What’s more, it’s loaded with beneficial antioxidants. These are nutrients that neutralize free radicals, which are harmful molecules that can damage your cells and lead to disease (5).

Dark chocolate is especially beneficial for heart health, as it contains flavanols, which are powerful antioxidant compounds that prevent LDL (bad) cholesterol from oxidizing and sticking to the cells that line your arteries (6).

To make the most of dark chocolate’s benefits, choose a product containing at least 70% cocoa solids. A higher percentage is even better.

summary

A 1-oz. (28-g) serving of dark chocolate provides 15% of the DV for magnesium. It’s also beneficial for gut and heart health and is loaded with antioxidants.

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 14% of the DV (7).

Avocados are also high in potassium, B vitamins, and vitamin K. Plus, unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat (7).

In addition, avocados are an excellent source of fiber. In fact, most of the carbs in an avocado come from fiber, making it very low in digestible carbs (7).

Studies have shown that eating avocados can reduce inflammation, improve cholesterol levels, and increase feelings of fullness after meals (8, 9, 10).

summary

A medium avocado provides 14% of the DV for magnesium. Avocados are packed with several other nutrients and may help reduce inflammation, improve cholesterol levels, and increase fullness.

Nuts are nutritious and tasty.

Types of nuts that are particularly high in magnesium include almonds, cashews, and Brazil nuts.

For instance, a 1-oz. (28-g) serving of cashews contains 83 mg of magnesium, or 20% of the DV (11).

Most nuts are also a good source of fiber and monounsaturated fat and have been shown to improve blood sugar and cholesterol levels in people with diabetes (12).

Brazil nuts are also extremely high in selenium. In fact, just one Brazil nut provides nearly 175% of the DV for this mineral (13).

Additionally, nuts are anti-inflammatory, beneficial for heart health, and can reduce appetite when eaten as snacks (14).

summary

Cashews, almonds, and Brazil nuts are high in magnesium and many other essential nutrients. A single serving of cashews provides 20% of the DV.

Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas, and soybeans.

They’re very rich in many different nutrients, including magnesium.

For instance, a 1-cup (172-g) serving of cooked black beans contains an impressive 120 mg of magnesium, which is 29% of the DV (15).

Legumes are also high in potassium and iron and a major source of protein for vegetarians (15, 16).

Because legumes are rich in fiber and have a low glycemic index (GI), they may help lower cholesterol levels, improve blood sugar control, and reduce the risk of heart disease (17, 18).

A fermented soybean product known as natto is also considered an excellent source of vitamin K2, which is important for bone health (19).

summary

Legumes are magnesium-rich foods. For example, a 1-cup (172-g) serving of black beans contains 29% of the DV of magnesium.

Tofu is a staple food in vegetarian diets due to its high protein content. Made by pressing soybean milk into soft white curds, it’s also known as bean curd.

A 3.5-oz. (100-g) serving contains 35 mg of magnesium, which is 8% of the DV (20).

One serving also provides 10 g of protein and a good amount of calcium, iron, manganese, and selenium (20).

Additionally, some studies suggest that eating tofu and other soy products can protect the cells lining your arteries and may be associated with a decreased risk of stomach cancer (21, 22).

summary

A serving of tofu provides 8% of the DV for magnesium. It’s also a good source of protein and several other nutrients.

Seeds are incredibly healthy.

Many varieties — including flax, pumpkin, and chia seeds — also contain high amounts of magnesium.

Pumpkin seeds are a particularly good source, with 168 mg in a 1-oz. (28-g) serving. This amounts to a whopping 40% of the DV for magnesium (23).

In addition, seeds are rich in iron, monounsaturated fat, and omega-3 fatty acids (24, 25, 26).

What’s more, they’re extremely high in fiber. In fact, nearly half of the carbs in most seeds come from fiber (24, 25, 26).

They also contain antioxidants, which protect your cells from harmful free radicals produced during metabolism (27, 28).

Flaxseed has also been shown to reduce cholesterol levels and may have benefits against breast cancer (29, 30).

summary

Most seeds are rich in magnesium. In fact, a 1-oz. (28-g) serving of pumpkin seeds contains around 40% of the DV.

Grains include wheat, oats, and barley, as well as pseudocereals like buckwheat and quinoa.

Whole grains are excellent sources of many nutrients, including magnesium.

A 1-cup (168-g) serving of cooked buckwheat contains 86 mg of magnesium, which is 20% of the DV (31).

Many whole grains are also high in B vitamins, selenium, manganese, and fiber (32).

In controlled studies, whole grains have even been shown to reduce inflammation and decrease several risk factors for heart disease (33, 34).

summary

Whole grains are high in many nutrients, including magnesium. A 1-cup (168-g) serving of cooked buckwheat provides 20% of the DV for magnesium.

Fish, especially fatty fish, is incredibly nutritious.

Many types of fish are high in magnesium, including salmon, mackerel, and halibut.

In fact, a 3.5-oz. (100-g) serving of cooked salmon packs 30 mg of magnesium, which is 7% of the DV (35).

It also provides an impressive 22 g of high quality protein (35).

In addition, fish is rich in potassium, selenium, B vitamins, and various other nutrients (36).

What’s more, a high intake of fatty fish has been linked to a decreased risk of several chronic conditions, including heart disease (37).

These benefits have been attributed to the high amounts of omega-3 fatty acids.

summary

Fatty fish is exceptionally nutritious and a great source of magnesium and other nutrients. A 3.5-oz. (100-g) serving of cooked salmon delivers 7% of the DV for magnesium.

Bananas are among the most popular fruits in the world.

They’re most well-known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease (38, 39).

Plus, they’re also rich in magnesium, with 37 mg of magnesium, or 9% of the DV, in one large banana (40).

In addition, bananas provide vitamin C, vitamin B6, manganese, and fiber (40).

Ripe bananas are higher in sugar and carbs than most other fruits, so they may not be suitable for people following a low carb diet (41).

However, a large portion of the carbs in unripe bananas is resistant starch, which doesn’t get digested and absorbed (41).

Resistant starch may also help lower blood sugar levels, reduce inflammation, and improve gut health (42, 43).

summary

Bananas are a good source of several nutrients. One large banana contains 9% of the DV for magnesium.

Leafy greens are highly nutritious and many types are loaded with magnesium.

Leafy greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens, and mustard greens.

For instance, a 1-cup (180-g) serving of cooked spinach has 158 mg of magnesium, or 37% of the DV (44).

In addition, leafy greens like spinach are also an excellent source of several nutrients, including iron, manganese, and vitamins A, C, and K (44).

Leafy greens also contain many beneficial plant compounds, which help protect your cells from damage and may reduce cancer risk (45, 46, 47).

summary

Leafy greens are a very good source of many nutrients, including magnesium. A 1-cup (180-g) serving of cooked spinach provides an impressive 37% of the DV.

Magnesium is an important mineral that you may not be getting enough of in your daily diet.

Fortunately, there are many nutritious foods that can help you meet your needs.

Be sure to eat a balanced diet that includes some of the foods listed above to boost your intake of magnesium and many other important nutrients.

10 foods that will give you magnesium

Likbez

Health

July 6, 2021

Be careful with supplements.

Why you need magnesium

Magnesium is one of the essential minerals your body cannot live without. Literally.

Magnesium is a key player in more than 300 chemical reactions that take place in metabolism. It provides mobility and proper muscle function. Thanks to him, the nervous system correctly transmits signals from the brain to various organs and tissues and vice versa. Inside the brain, however, too.

Magnesium helps maintain a stable heart rate and balanced blood sugar levels. Also, the mineral is directly involved in the synthesis of proteins and DNA, that is, it helps the body recover, maintain health and youth.

Where does magnesium come from and how much is needed

Despite such a high importance, our body cannot produce magnesium on its own – we get it from food. Women aged 19 years and older need 310 mg of magnesium per day to stay healthy (pregnant women – up to 350 mg), men under 30 years old – 400 mg, over 30 years old – 420 mg.

An alternative is to get magnesium from multivitamins and supplements. However, in this case there is a risk of overdoing it. An excess of magnesium manifests itself as nausea, stomach cramps, diarrhea, and in some cases can lead to cardiac arrhythmias and even cardiac arrest.

Therefore, never take magnesium supplements if you have:

• heart problems;
• renal insufficiency;
• intestinal obstruction;
• myasthenia.

Regular food is a much safer way to get your daily magnesium. Even if you eat too many foods that contain this mineral, the kidneys will excrete the excess through urine. And you will get nothing but benefits.

Which Foods Have the Most Magnesium

1. Dark Chocolate

Photo: Vie Studio / Pexels

One 100-gram bar contains up to 200 mg of magnesium, or at least half the recommended daily intake.

Chocolate is also rich in iron, copper, manganese and antioxidants – substances that protect the body’s cells from the damaging effects of free radicals. To get the most out of chocolate, choose a product that contains at least 70% cocoa.

2. Avocado

Photo: Dream79 / Depositphotos

58 mg of magnesium per medium-sized fruit (or about 30 mg per 100 g) is a very good result. In addition, avocados are high in potassium, B vitamins, vitamin K, and monounsaturated fats, which are extremely beneficial for the cardiovascular system.

A separate issue is fiber. Avocados are literally overflowing with it: 13 out of 17 g of carbohydrates per average fruit is it, healthy. Fiber improves digestion, helps lower blood sugar levels, and keeps you feeling full longer after eating. All this makes avocados not only useful, but also a dietary product that helps control weight.

3. Nuts

Cashews. Photo: tookapic / Pixabay

Magnesium is found in almost all types of nuts, but almonds, cashews and Brazil nuts are especially rich in magnesium. For example, 100 g of cashews will provide your body with almost 300 mg of the mineral.

Also, most nuts are a good source of protein, the same healthy fiber and monounsaturated fats.

4. Legumes

Photo: artverau / Pixabay

Lentils, beans, chickpeas, peas, soybeans – choose any of these products: they all have at least 30 mg of magnesium per 100 g. The champion is black beans, 100 g of which contains 70 mg of a vital mineral.

5. Tofu

Photo: Polina Tankilevitch / Pexels

Tofu is an excellent meat substitute because it contains a huge amount of protein. But it also has a lot of magnesium – 53 mg per 100-gram serving. Also, the famous bean curd is a generous source of calcium, iron, manganese and selenium.

6. Quinoa

Photo: pictavio / Pixabay

The popular cereal contains more protein than any other grain. Quinoa also has a lot of iron, folic acid (vitamin B9), copper, manganese … And, of course, magnesium: 64 mg per 100-gram serving of ready-made porridge.

7. Oily fish

Salmon. Photo: congerdesign / Pixabay

Especially rich in magnesium are salmon, halibut, Atlantic mackerel, pollock. For example, in a small 100-gram piece of pollock fillet, an important mineral is about 30 mg.

The same piece will provide you with 20 g of high quality protein, as well as decent doses of potassium, selenium, B vitamins and omega-3 essential fatty acids.

8. Spinach

Photo: ponce_photography / Pixabay

88 mg of magnesium for every 100 g of raw or cooked (for example, as a pie filling) spinach. A somewhat smaller, but also noticeable amount of the mineral is also found in other leafy greens – cabbage, turnip greens and mustard greens.

9. Whole grain cereals, bran, whole grain bread

Photo: Couleur / Pixabay

Wheat, oats, barley, and the pseudo-grain buckwheat are also rich in magnesium. For example, in buckwheat it is more than 230 mg per 100 g. And in whole grain flour – about 140 mg for the same weight.

10. Bananas

Photo: Martina Bulková / Pixabay

One large banana weighing just over 200 g will provide your body with approximately 60 mg of magnesium. This makes bananas the champion among fruits in terms of the content of this mineral.

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How to choose the right fish – 4fresh blog

The American Heart Association recommends eating fish 1-2 times a week to reduce the risk of heart disease. But the question is: where to get really high-quality and tasty fish products? Especially in the central region, where it is almost impossible to get fresh fish.

Unfortunately, industrial processing and dishonesty of sellers lead to the loss of useful properties of the product. And in the case of buying frozen fish, we often overpay for ice. In addition, there is a lot of debate about which fish is better – wild or farm-raised, chilled or frozen.

Alas, simply adding fish to your diet is not always about health. It is important to get real benefit from it, and for this it is worth diving deeper into the study of the product. In this article, we will analyze all the intricacies of choosing high-quality fish so that a really healthy dish ends up on your table.

Place of fish in the diet

To begin with, nutritionists recommend including fish in the diet for several reasons:

• Fish protein is digested 2 times faster than red meat – in just 2-3 hours. It is a necessary material for the maintenance and growth of muscles, healthy bones, teeth, hair, endocrine system and immunity. Due to the rapid absorption of proteins, fish helps to recover faster after training.
• Fish is an excellent source of omega-3 fatty acids, vitamin D, B vitamins, selenium, phosphorus, magnesium, sodium, and potassium. Therefore, it is so useful for children in a period of active growth, pregnant women and those who are recovering from seasonal illnesses and emotional overload.
• Eating fish has a beneficial effect on the health of the cardiovascular system. In studies conducted in 9 countries, scientists from the University of Cambridge found that saturated fats from fish reduce the risk of heart disease and do not increase the level of bad cholesterol in the blood.

After all, fish is an incredibly tasty food that goes with literally everything: cereals, legumes, fresh and cooked vegetables, a variety of sauces, and even fruits. If you already have an appetite and an irresistible desire to eat a piece of fish, let’s move on to an important issue – choosing the most delicious and healthy option.

River or sea fish?

Most of the river species have more bones, and they are also more likely to find parasites, since fresh water is a very suitable environment for their reproduction. This problem is solved by careful processing during cooking.

River fish has less iodine and vitamin D, but it is rich in B vitamins and magnesium. And yet, the iron contained in it is absorbed better than in the sea.

Marine fish is often more oily, rich in omega-3, 6 fatty acids and antioxidants. It contains a lot of iodine, useful for the thyroid gland.

Sea fish is considered more useful, as it lives in cleaner water. Today, many freshwater bodies are on the verge of an ecological disaster due to the influence of industry, which also affects their inhabitants.

If you choose fish caught in ecologically clean places, the benefits of river and sea fish for the body as a whole are the same.

Wild fish or aquaculture?

It is believed that wild fish is more useful than grown fish, as it contains more vitamins, fatty acids, micro and macro elements. But the main difference, of course, is in taste. Wild fish are always much drier and less oily. This is due to her diet, carbohydrates and physical activity.

99% of Atlantic salmon (salmon and rainbow trout) belong to aquaculture species. They retain their nutritional properties, the amount of Omega-3, not inferior to their truly wild brothers and sisters, but are more expensive.

The truly wild salmon is the Pacific salmon. It includes pink salmon, chum salmon, sockeye salmon, chinook and sometimes coho salmon (although it is also often grown now, and most often in Chile).

The disadvantages of wild fish, in addition to the price, include the risk of becoming infected with parasites. But after freezing and heat treatment, it becomes safe. In aquaculture, parasites in fish are extremely rare.

In general, both wild and aquacultured fish can be chosen in your diet and considered healthy, each has its pros and cons, but this affects the taste more.

When choosing fish on the store counter, many look at chilled carcasses, considering them more attractive. But the risk of getting a low-quality product is quite high.

Chilled fish is the one that immediately after being caught was placed in ice without freezing.

The problem is that unscrupulous sellers add preservatives to ice to prolong the presentation of fish for the sake of marketing and logistics. Real chilled fish is able to lie in the window for 8-12 days. And this is only on condition that it was caught and promptly delivered to the supermarket.

Therefore, the chance to find properly chilled cod in Moscow, for example, is very small. When we meet pollock, mackerel, navaga on the ice, knowing that the sea splashes several thousand kilometers from Moscow, we must pass, no, RUN past!

There are only 2-3% of real chilled milk on the shelves of the capital. If you already buy it, then you should choose Turkish trout, and better from local farms, you can take it from Murmansk and Karelia; salmon also from Murmansk; sea bass and dorado from Turkey; sturgeon and carp from nearby aquaculture farms. You can also choose river fish – pike perch, grass carp, crucian carp.

Under the guise of chilled fish, “defrost” is often sold.

“Defrost” is a former frozen fish that was thawed in a refrigerator before being sold (well, if only once) and put in ice in a display case. So the fish becomes as if chilled, but in fact the technology is broken, and with it the quality.

99% of such fish include all products from the Far East and Murmansk: sea bass, cod, herring, chum salmon, pink salmon and ice. Imagine how many days a chilled fillet, for example, pink salmon, will get to Moscow from Kamchatka. And what should it look like after such a journey?

By the way, if you come across frozen Chilean salmon, you should know that it is often defrosted and sold as Faroese chilled.

Let’s deal with freezing

Fish and seafood are frozen in two ways – wet (wet) and dry (shock).

The wet method involves immersing the fish in a brine bath at -12°-18°C. So an ice crust is formed on the carcasses, the so-called glaze. It prevents moisture loss, bacteria ingress and damage during transport.

The disadvantage of method is that the layer of ice is often very thick and affects the weight. The case when you literally buy water, because when thawed, the fish loses up to 50% of its weight. Ideally, the seller should indicate the weight of the product without glaze on the label. Unfortunately, this rule of good form is rarely practiced by anyone.

Dry method is the most technologically advanced and in demand. Fish are frozen after being caught0123 directly on the ship or in the nearest coastal area in freezers with strong airflow with temperatures down to -30 C°. The process takes only a couple of hours, and the glaze on the fish is no more than 5-7%.

Shock freezing allows you to preserve the structure of tissues, useful properties and taste. And, of course, contains a minimum of excess water. Therefore, for the 4fresh assortment, we decided to choose fish of just this kind of freezing.

Which fish is healthier, red or white?

There is no single answer. Red fish is more nutritious, fatty, so those who follow a low-calorie diet should choose white fish. But that certainly doesn’t make one worse than the other. By choosing the right side dish for any fish, you can successfully close all the needs of the body.

Meet the scales: what does a quality fish look like?

We have sorted out some external markers that will help you choose a decent fish.

Scales

In fresh fish, it is always slightly moist, never dry. She starts to dry from the tail. And the larger this dry area, the longer the fish lies on the counter.

Gills

Namely, we are interested in their color. They should be dark, ideally deep red. If the color has faded noticeably, the fish in front of you is stale. And in no case do not take fish with mucus on the gills.

Eyes

They are considered to be the mirror of the soul. Fresh fish are always convex and transparent.

Density

The body of fresh fish is elastic, and the tail should not sag if you put the carcass in the palm of your hand.

Stains

If you haven’t found them, that’s great! Spots appear on stale and even spoiled fish.

Odor

An extremely important marker, to which we devoted a separate chapter in the article below.

Why does fish smell bad

Most often, chilled fish sins with this, which is beautifully laid out on ice and is presented as a worthy alternative to frozen fish, in which, as is commonly believed, there is only ice. And it exudes an unpleasant smell because it is actually “defrost”.

But sellers do not always talk about this. And if they do, for some reason they often do not specify that they are defrosting it incorrectly: they do not observe the temperature regime during defrosting and storage and keep it on the display case for so long that dangerous bacteria multiply with might and main. And the unfortunate little fish continues to wink at the naive buyer from its ice showcase and exude a strange aroma.

A sign of a product that has begun to deteriorate is a strong smell of ammonia. We can feel it during cooking or even before it. At the beginning of heat treatment, this smell is easy to catch, but it is practically absent from the finished dish.

The smell is the result of the vital activity of microorganisms that manifest themselves after defrosting. The higher the temperature, the longer the fish lies and the more actively we feel hydrogen sulfide, ammonia, trimethylamines and more.

What is added to fish and why

Additives in fish and seafood serve different roles, but their goal is usually the same – to make the product better than it is by masking problems. Supplements are harmless, but most of them are the opposite – they can be dangerous to health.

Colorants

Dyes for fish use natural and synthetic.

The meat of most fish is light, almost white. The protein myoglobin, which is present in animal meat, is almost absent in fish. But how, for example, red fish “blushed”?

All thanks to a special diet rich in small crustaceans that feed on algae that produce the pink-orange carotenoid astaxanthin. These crustaceans, in turn, are food for salmonids.

Astaxanthin is a natural natural color along with paprika, lycopene and carmine. They should not be afraid. Much more artificial dyes. These include E-shki of various shades: E102, E110, E160a, E122, E124. Some are banned in European countries or allowed for partial use under certain conditions. The key point is that they all have a risk of unpleasant side effects for the body. From allergic rhinitis to problems with the nervous system.

There are even dyes for fish that, in combination, can affect the attention and activity of children – we are talking about E124 and E110. The Customs Union has required manufacturers using the complex to indicate this on the packaging, but unscrupulous traders can simply hide this fact.

Why tint the product at all? There are several reasons:

1. Hide imperfections and poor quality.
2. Distrust of buyers who demand a bright color.
3. For the sake of beauty and high sales.

Polyphosphates

Another E-shka at number 542. This designation hides a linear polymer of phosphoric acid. Fish are pumped with it to retain moisture after defrosting, thereby slowing down the process of oxidation and rancidity.

There is a regulation that determines the amount of phosphates and a list of products where it can be used. In acceptable amounts, polyphosphates are not harmful, but when they are exceeded, the mineral balance in the body is disturbed, the risk of developing cancer increases, and the work of the cardiovascular system worsens.

After defrosting, fish pumped up with polymers is distinguished by a glossy sheen, friability and a large release of water during heat treatment. Too bad you can’t find it in the store.

Antibiotics and preservatives in fish

Antibiotics hide in ice under chilled fish. Namely, biomycin, which is used for the effect of conservation. It seems not scary, but we are for the use of antibiotics in extreme cases, when it concerns your health and is controlled by a doctor.

Other popular preservatives are chlorine ice (if you come across fish with a subtle taste of bleach, that’s all) and ice with the Varex-7 complex preservative. The last preservative “helps” the chilled fish keep its fresh marketable appearance, lying on the counter for up to 30-40 days. Just imagine!

5 fish myths

Choosing a useful fish, the main thing is not to succumb to marketing tricks and manipulations, because in order to draw attention to a particular species or alternative product, myths are born. Let’s analyze the most popular of them.

Myth 1: Seafood is high in saturated fat, which is bad for the heart.

It is commonly believed that saturated fat in excess raises cholesterol levels, which increases the risk of developing cardiovascular disease. But, as we wrote at the beginning of the article (and attached a link to research), in fact, the harm of saturated fats is not in quantity, but in their quality.

Studies have found that people who get more saturated fat from red meat and butter are more likely to develop heart disease. The opposite was true for those who received saturated fats from cheese, yogurt and fish – the risk of developing cardiovascular disease remained low.

The takeaway here is that the link between heart disease and saturated fat depends on the food sources it comes from.

Myth 2: Fish contains a lot of mercury.

Mercury is a dangerous toxic metal found in low concentrations in our environment. It participates in the cycle of air and water, affecting the flora and fauna. But is there so much of it in fish and seafood?

Yes, almost all of these products contain traces of mercury, but most of them are safe for humans. The risks are related to the amount of fish consumed and its species. The Food and Environmental Protection Agency recommend that pregnant women and breastfeeding mothers refrain from eating large fish such as sharks, king mackerel and blue burbot, which have the highest levels of mercury.

However, the vast majority of seafood is indicated for the health of mothers and babies, as it contains many beneficial nutrients and omega-3s.

In a study of the amount of mercury in different types of fish, organized by the US Food and Drug Administration (FDA), experts made recommendations:

• Bluefin tuna, king mackerel, shark and swordfish should be avoided in the diet. They contain record and dangerous amounts of mercury.
• A couple servings a month is a recommendation for yellowfin tuna, marlin and wild sturgeon.
• Up to 4 times a month – sea bass, halibut, if they are caught in the Atlantic Ocean. Russian fish can be eaten more often.
• Without restrictions – cod, haddock, pollock, saffron cod, pollack, hake, hoki, whitefish, muksun, omul, whitefish, flounder, all salmon, herring, sprat, anchovy, sardines, shrimp, squid (except giant) and other seafood.
• All aquaculture fish are safe.

Myth 3: All marine fish are contaminated with heavy metals.

There is some truth in this myth. Today, the oceans are filled with pollutants, and the reason for this is the disregard for the ecology of manufacturing and industrial companies that pour hazardous waste into the water. One way or another, underwater inhabitants come into contact with heavy metals and absorb them.

In continuation to the previous paragraph about mercury, it is important to note that over the past 40 years, the degree of mercury pollution in the oceans has decreased significantly. In the North Atlantic Ocean, the level of pollution fell by almost 5 times, and in the Mediterranean Sea – by almost 2 times.

It turns out that if 30 years ago doctors recommended sea fish for the prevention of diseases, and patients did not experience the negative consequences of heavy metal poisoning, now the situation is even more rosy.

If you are still worried, try to choose fish and seafood of small sizes – they contain many times less metals.

Myth 4: Red fish is the best source of omega-3s.

This myth is, in fact, a half-myth. And that’s why.

Yes, salmon, salmon, chum salmon and pink salmon really have a lot of useful omega-3 polyunsaturated fatty acids. But this concerns, first of all, wild fish.

Fish grown on an aqua farm and fed with mixed feed simply cannot synthesize as much omega-3 as its wild brothers. The fact is that in the natural environment, the latter feed on algae and plankton, which synthesize useful acids. And the fish only assimilates it. On farms where the balance of the diet is not important, the fish have nowhere to get omega-3.

Aqua farms, for whom it is important to grow healthy fish with a high level of omega-3, do not save on its diet and compose it in such a way that it completely catches up with wild fish in terms of useful acid.

Myth 5: Raw sea fish is a home for parasites.

The myth became popular with the spread of Japanese and Mediterranean restaurants, which often feature raw fish dishes on the menu.

Yes, there is a risk of infection with parasites, but there are several important points to consider:

• Restaurants in the central region get frozen fish, and parasites die from temperatures below 20 ℃.
• Most marine parasites are not as dangerous to humans as is commonly thought. We are much more at risk of contracting them from other foodstuffs and even ordinary dust.

Where does the fish go to Russia

From different parts of the world. And it’s okay if it’s blast-frozen and transported under strict regulations. But there are individual examples of traveler fish that are important to talk about.

It happens that after the catch, fresh fish does not go to the nearest production, but goes to China. For example, cod from Norway is cheaper to cut in a foreign country than in your own country. At first glance, this may seem strange and illogical. There are several factors why this happens:

1. Labor is cheap in China. And every 5-10 times. This is enough to cover all logistics costs and stay in the black.
2. The popularity of processed fish among buyers – fillets and semi-finished products. And in China, we recall, they are ready to butcher carcasses for a penny.
3. Difficulties with waste disposal in Europe and the USA. Recycling of production waste is needed, which implies unnecessary expenses.
4. An excellent base for reducing the cost of fish in China is weighting with glaze, pumping with phosphates and other delights.

Unfortunately, most of the cut fish in Russia is brought from China. Reason to think about what you pay for and why. We do not work with such fish – ours is butchered in the Moscow region. By the way, without first defrosting, that is, a single shock freezing remains!

What about aquaculture fish from Asian countries?

We do not recommend buying tilapia and pangasius. This fish is very popular in South Asian aqua farms in Vietnam and China. The problem is that it is unpretentious, so it is kept in, to put it mildly, bad conditions: they do not monitor the cleanliness of the bottom and water, they feed it with anything, they are kept with other species in the same reservoir (for example, ducks). For additional reduction in cost, injection with polyphosphates and generous glazing are used.

What to do? What kind of fish to buy if you live thousands of kilometers from the ocean?

Do not be lazy and spend more time looking for a decent option. Do not be shy to communicate with the seller – ask questions and even demand documents. And, of course, come to terms with the price. High-quality and healthy fish will be more expensive than its cheaper sisters.

The healthiest and healthiest option would be blast frozen fish. As we have already found out, this method helps to preserve all useful vitamins and microelements, tissue structure with a minimum of excess water.

Our 4fresh MARKET offers dry-frozen fish caught and frozen immediately in the coastal zone. It meets the highest quality standards and is packed in vacuum bags to avoid freezing and oxidation from contact with air. Simply put, we have done everything to ensure that the fish comes to your table almost in its original form.

On some types of our fish and seafood, a glaze coating is used during freezing, but not more than 7%. The glaze contains only water and no preservatives, which is confirmed by declarations of conformity and test reports.

Where do we get fish for 4fresh

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The process of selecting a fish and seafood supplier for the Deli was a long and very thorough one. We have compiled an internal quality regulation for suppliers and, of course, checked them for full compliance with the requirements.

It was important for us that wild sea fish was frozen once, and when delivered to the regions, it no longer went through defrosting-freezing cycles, accumulating water and losing useful properties. And we were looking for aquaculture fish with a clear food base and 100% absence of antibiotics and hormonal supplements.

Our choice was the Rif manufacturing company, a family business whose journey began back in 1954. Views on what healthy fish should be on our and your tables agreed.

Today, the company receives fish from all over the world, and, most importantly, here they track its full history – from caviar to the table. In 2008, the company opened its own fish farms far from civilization, in Valdai, where trout and whitefish are grown in ecologically clean reservoirs.

The fish was chosen. How now to defrost and cook it properly?

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Improper defrosting can ruin the best quality product. So the first step is to break the vacuum. If the fish is tender, then the vacuum will squeeze out all the juices from it, consider that a children’s bicycle drove over it. It will lose texture, juice and integrity of the fibers. This applies to fillets, with a whole carcass, of course, nothing will happen. But this is exactly the case when it is better to overdo it. At the same time, fishburgers can be fried immediately. But we recommend defrosting, at least partially.

Defrost the fish in the refrigerator. It is not necessary to leave it in the kitchen for the night, heat it in the microwave, on the battery or in warm water. Just put it in the fridge and that’s it! Remember this simple rule.

Seafood does not require defrosting, they can simply be poured with cold water.

IMPORTANT: after defrosting, you have 24 hours to cook the fish. Seafood – 12 hours. Then you will have time to enjoy the magical taste and get a lot of benefits!

What is the result?

Let’s summarize the main theses of our article.

1. Fish is a source of nutrients and substances valuable for health.
2. If you live far from the ocean, choose blast-frozen or chilled fish caught in aqua farms in your or neighboring regions.
3. Any fish is useful – both red and white. But provided that it was kept in good conditions, properly processed and stored.
4. Aquaculture fish from conscientious farmers is not inferior in usefulness to wild fish.
5. We work with a responsible and experienced supplier and select the highest quality and healthiest fish and seafood for the Gastronome.

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We hope you have read the text to the end.