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All fish are a good source of B vitamins. Additionally, certain coldwater fish rich in "good" polyunsaturated fats provide vitamins D and E.
Vitamin A
Protects against premature aging and cancer; needed for proper body growth and vision; helps immunity to respiratory system infections; ensures strong bones and healthy skin, gums, and hair.
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Vitamin B2
Improves hair and skin condition; vital to body metabolism. Mackerel and herring are high in this vitamin.
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Vitamin B6
Used by the body in the creation of red blood corpuscles and antibodies; regulates metabolism and is necessary for breaking down fats and proteins in the body; contributes to good skin health; diuretic effect counteracts the formation of kidney stones. High amounts contained in flounder, salmon, mackerel, herring, and tuna.
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Vitamin B12
Reduces the risk of cardiovascular diseases; plays a role in the creation and regeneration of red blood cells; improves memory, concentration, and mood. Abundant in all fish.
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Vitamin D
Regulates calcium and phosphorus management in the body; necessary for strong bones and teeth; helps prevent rickets in children and bone porosity in adults. Especially rich in this vitamin are: salmon, herring, tuna.
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Vitamin E
Prevents the creation of free radicals, delaying the aging of cells; recommended for the prevention of coronary heart disease and muscle cramps. Salmon, sardines, herring, and tuna are the richest sources of this vitamin.
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