Since childhood, we all hear how important it is to have a balanced diet full of not only fruit or vegetables, but also fish. Roasted, grilled or smoked - why are they so important and how do they benefit the body?
Not only diversification of flavours but also protein and vitamins
Fish breeding and consumption have a long tradition in Bohemia, even in primary school children learn about Jakub Krčín and his ponds in Třeboň, where, by the way, there is the largest one in the world - Rožmberk.
Despite this, according to a number of indicators, we are below the EU average in fish consumption. Many people eat fish only a few times a year, mostly at Christmas, when the traditional carp graces the Christmas Eve table.
We are thus depriving ourselves not only of many delicacies and culinary surprises (would you like grilled trout or carp crackling?) but also of necessary proteins, vitamins and other substances that the body needs for healthy development and functioning.
Fish is one of the healthiest sources of protein and essential nutrients, and it contains high levels of Omega-3 fatty acids (scientifically known as DHA and EPA), which are crucial for heart, blood vessel and brain health.
Numerous studies by global health organizations, including the most important one - the World Health Organization (WHO) - confirm the positive effects of eating fish on the whole body[1].
Just eating at least twice a week reduces the risk:
- Heart Attack
- Strokes
- Depression
But it's not just about protein and fatty acids, they are also an excellent source of vitamin D (boosts immunity and calcium absorption, which supports bone development), iodine (supports the thyroid and immunity) or selenium (again great for immunity but also for hair nail growth and healthy skin), the lack of which plagues a large part of the population nowadays.
Fish as the basis for a balanced diet
Fish is lower in saturated fat (compared to red meat, for example) and higher in beneficial nutrients. This is especially true for fatty marine fish such as salmon, mackerel or sardines. This classifies them as 'superfoods', i.e. foods with high levels of health benefits.
These features make the fish great for the little ones. Thanks to vitamins, proteins and omega-3s, they are essential for healthy growth and development in children - strengthening the nervous system, heart and circulatory system, not to mention muscles and body growth.
Here, it is recommended to include fish in the diet from early childhood and to supplement it with vegetables, fruits and other foods. It would also be ideal (if possible) to alternate freshwater fish with marine fish, either for variety or for the correct dosage of vitamins and other substances.
Not only the sea ones, but also the freshwater ones are worth it!
Even freshwater fish have their benefits. Their abundance makes them easier to find and more accessible (and often cheaper), and there is a tradition of eating them - think of the aforementioned carp.
Like marine ones, they contain high quality protein (here we can mention pikelets, carp and catfish) or vitamin B12, which is crucial for the blood and nervous system. But they have less omega-3 fatty acids, so it's important to replace the occasional carp with some nice salmon.
In addition, they have a softer and more delicate taste, and do not need too much care in the kitchen - even a beginner cook can handle them, while many of the sea ones require more skill - but if prepared well, they both taste great!
But watch out! Attention must be paid to the quality of fish and its products. Not all rivers and seas are as clean as we would like, not to mention the whole cycle of catching, processing and transporting fish from the nets to your table.
With marine fish, the problem is water pollution (even with freshwater fish), added to all the problems of processing and transport - fish often travel hundreds and thousands of kilometres to be deboned, processed, packaged and frozen.
Therefore, it is important to look for fish from quality farms or fishing areas. Prepare them carefully and pay attention to their quality, health, taste and smell.
Senica Fish Farm: quality from pure breeding
And speaking of quality and taste! If you are looking for quality and taste, you should try the production of our Senica fish farm. We are a modern farm that prides itself on organic and sustainable farming in a clean and controlled environment.
This makes our fish tasty, juicy and full of nutrients. Our state-of-the-art technology offers optimal conditions for fish growth without unnecessary stress and chemicals.
If you are looking for tasty and fresh fish for your table, visit our website and e-shop at www.diamondfish.eu and choose from a wide range of fillets and whole fish! Senica Fish Farm - the best fish for the whole family!
[1] For more information, see, for example, the WHO report FAO/WHO background document on the risks and benefits of fish consumption. World health organization. Available at: https://www.who.int/publications/i/item/9789240096882 (Downloaded: May 2025).
