In many cultures, meat is considered the primary source of protein, and it’s often the star of every meal. However, a growing awareness of the benefits of diverse diets has led people to rethink their food choices. Among the healthier and more sustainable alternatives to meat is fish, a highly nutritious food that offers a wide range of benefits. While most people are familiar with the general health benefits of fish, there are certain parts of the fish that are often overlooked—parts that are, in fact, rich in nutrients. Focusing too much on meat and ignoring these valuable fish components may not be the best approach.

If you’ve been skimping on the fish’s lesser-known parts, here’s why you should reconsider and include them in your diet. These three parts of the fish are packed with nutrients that can help enhance your overall health.

1. Fish Bones: A Hidden Source of Calcium
One part of the fish that often gets discarded is the bones. However, fish bones are a powerhouse of essential nutrients, particularly calcium. Calcium is critical for maintaining healthy bones and teeth, but it also plays an important role in nerve function and muscle contraction.

In many traditional dishes around the world, fish bones are used to make broths or stocks, which are not only rich in flavor but also incredibly nutritious. When cooked properly, fish bones release collagen and gelatin into the broth, which is beneficial for joint health and digestive function. Additionally, fish bones contain magnesium and phosphorus, which contribute to maintaining healthy bones and the proper functioning of muscles.

Instead of tossing the bones away, try simmering them in water with vegetables to create a delicious and nutritious fish stock. You’ll be amazed at the rich taste and the health benefits of this often-forgotten part of the fish.

2. Fish Skin: A Nutrient-Dense Superfood
Fish skin, often removed and discarded in many recipes, is another part of the fish that you shouldn’t overlook. The skin is packed with omega-3 fatty acids, which are known for their anti-inflammatory properties and their role in promoting heart and brain health. Omega-3s are essential fats that our bodies cannot produce on their own, so it’s important to get them through our diet.

In addition to omega-3s, fish skin contains collagen, a protein that helps keep the skin firm and elastic. Collagen is also beneficial for joint health, making fish skin a great choice for improving skin appearance and supporting overall mobility. Some fish, such as salmon, have skin that is particularly rich in healthy fats and nutrients.

Instead of discarding the skin, try grilling or pan-searing it to make it crispy. It adds texture and flavor to your dish while giving you a healthy dose of beneficial nutrients. Fish skin can also be used to make fish chips or incorporated into soups for added richness.

3. Fish Liver: The Ultimate Source of Vitamins and Minerals
Fish liver, especially from oily fish like cod and halibut, is another highly nutritious part of the fish that is often overlooked. The liver of fish is loaded with vitamins A, D, and B12, along with important minerals like iron and selenium. These nutrients are essential for maintaining good vision, boosting the immune system, and ensuring proper cell function.

Vitamin A, found abundantly in fish liver, plays a key role in maintaining healthy skin, vision, and immune health. Vitamin D is crucial for bone health and helps the body absorb calcium effectively. Fish liver oil, which is extracted from the livers of fish, is often used as a supplement due to its exceptional nutritional value. It’s widely known for its ability to promote healthy joints, reduce inflammation, and improve cognitive function.

While the idea of consuming fish liver may seem unfamiliar to some, it’s an incredibly nutrient-dense food that can be incorporated into various recipes. Fish liver pâté, for example, is a classic dish that’s rich in flavor and packed with vitamins and minerals.