Nutritionist Dr. Natalia Lyaskovskaya points out that all types of fish are healthy, so there is no need to look for specific or rare types of fish to get more benefit.
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She says: "The best fish is any type that can be eaten. That is, there is no need to search for one particular type and limit yourself to it. The best fish are those that are widely available and that meet food safety standards. Moreover, different types of fish contain a variety of valuable nutrients, so it is advisable to diversify."
According to her, fish is a rich source of protein, omega-3 fatty acids, calcium, vitamins A, E, and D, iodine, selenium, phosphorus, and other nutrients essential for health. She recommends consuming oily fish two to three times a week, making sure to choose fatty fish such as herring, sardines, salmon, trout, and mackerel at least once a week.
The doctor advises pregnant women to eat oily fish regularly, as it is important for fetal development, while being careful to choose low-mercury varieties. For this reason, it is best to avoid bigeye tuna, shark, marlin, and swordfish.
It recommends that pregnant women and children avoid eating raw fish, including sushi and rolls, due to the risk of bacterial and parasitic contamination.
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