WORLD'S 'SECOND HEALTHIEST FISH' SCORES 88 OUT OF 100 — FOURTH BEST FOOD ON EARTH

It's generally accepted and well-known that fish is a healthy option that you can eat plenty of without the detrimental effects that come with some other meats such as beef or pork.

But some fish are more nutritious than others, based on a ranking of the world's 100 most nutritious foods. It's a list full of entries that could revolutionise the way you eat (and potentially your health as a result). For example, it lists the "world's healthiest snack" as one you can pick up in any supermarket that is packed with nutrients, the "world's healthiest fruit" as a "real treat" that is rich in vitamins and anti-oxidants and, perhaps most suprisingly, the "world's healthiest meat" which is more nutritious than some fruit and vegetables.

The BBC list also contains three different species of fish in its top 10. The top fish, which ranks third in the list overall, is the ocean perch, a deep-water fish sometimes called rockfish that is high in protein and low in saturated fats.

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But next, just one place below it and therefore ranking as the fourth most nutritious food you can eat with a score of 88 out of 100 is the humble flatfish. This covers several species of well-known fish, such as sole, flounder, plaice and halibut.

Why is flatfish good for you?

It is low-fat and low-calorie but a good source of protein, vitamins B1, B12 and D as well as of omega-3 fatty acids. It is also a source of selenium and iodine, though it doesn't provide any fibre. It also has a low mercury content compared with other fish.

Protein is one of the major food groups essential for good nutrition. Although fish and other meats are a good source of protein, you can also get plenty of protein without meat, for example from eggs, beans, peas, lentils, nuts, seeds and soy products.

Fish is also generally preferable to other meats because it is low in the sort of saturated fats that come with red meat that are linked to chronic diseases like heart disease, stroke, type 2 diabetes and cancer, as well as obesity. So while you don't need to entirely eliminate red meat from your diet, replacing it with flatfish (or a different type of fish) on a few occasions a week will benefit your health.

Why is vitamin B12 good for you?

Vitamin B12 is an essential vitamin that your body needs but cannot produce itself. It supports your nerve cells and is needed for red blood cell formation and DNA synthesis. It can also benefit your eyes, brain, bones, hair, and skin.

The benefits of omega 3 fatty acids

Omega 3 fatty acids help the cells in your body function as they are meant to. They are concentrated in high levels in cells in your eyes and brain. They also provide your body with energy.

Omega 3 fats are "healthy fats" — these are the unsaturated fats that perform important roles in your body. In contrast, "unhealthy fats" are saturated fats which increase your risk of diseases like stroke and heart attack.

2024-12-09T13:50:47Z