Fish and seafood

Fish provides you with plenty of good quality protein, vitamins A and B and iodine. Fish is a very important source of vitamin D and contains n-3 fatty acids that are beneficial for health, which have been shown to reduce the risk of cardiovascular disease. Regular consumption of fish also promotes brain health and can prevent the development of memory disorders. Fish also contains easily absorbable iron. You should eat 300-450 grams of fish per week. Of this amount, at least 200 grams should be fatty fish.

Proteins consist of a total of 20 different amino acids, ten of which the human body cannot produce itself, but must be obtained from food. Amino acids act as building blocks in tissue and enzyme proteins, as well as in many hormones and neurotransmitters. Protein has 17 kJ (4 kcal) of energy per gram.
Excess protein is not stored, but is converted into fat in the body.

The main sources of vitamin B12 are meat, dairy products and fish. For people following a vegan diet, plant-based drinks fortified with vitamin B12 and dietary supplements containing vitamin B12 and iodine are recommended.