Oily fish — is a general term for fatty fish species such as salmon, mackerel, herring, sardines, and tuna.
These species are valued for their high content of omega-3 fatty acids, easily digestible protein, vitamins, and minerals. They support cardiovascular health, brain function, reduce inflammatory processes, and strengthen the immune system.
Nutritional Value
On average, 100 g of oily fish contains 200–300 kcal, 20–25 g of protein, 13–20 g of fat, and 0 g of carbohydrates.
The glycemic index is 0, making it an ideal product for a keto diet.
It is recommended to include oily fish in the diet 2–3 times a week at 150–200 g per serving.
Optimal types for keto nutrition: salmon, mackerel, herring, sardines.
Health Benefits
- reduction of inflammatory processes, support for joints and overall metabolism;
- support for heart and vascular health, normalization of triglyceride levels;
- improvement of cognitive functions, memory, and concentration;
- support for bone health and immunity due to vitamin D;
- participation in blood formation and support for the nervous system thanks to vitamin B12;
- antioxidant protection of cells, improvement of skin and vision condition.
Possible Risks of Excess and Their Manifestations
Excessive consumption (especially of large oceanic species) can lead to the accumulation of heavy metals (mercury) and other pollutants.
Allergic reactions are possible.
In cases of thyroid disease, iodine content should be taken into account.
