Fish is a food with multiple dietary qualities, very digestible and highly nutritious due to its rich content of protein I (with all essential amino acids), vitamins (A, D, E, B) and minerals (phosphorus, iodine). Also, fish fat is a non-dangerous one, rich in unsaturated fatty acids but also in essential fatty acids (omega 3 and omega 6), which cannot be synthesized in the body and must be fed through food.
Benefits
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- Reduces the risk of cardiovascular disease.
- The fish contains appreciable amounts of minerals. These are iron, phosphorus, zinc, copper, calcium, potassium.
- Contains essential fatty acids omega 3 and omega 6, daily fish consumption increases the activity of the immune system.
- Fatty fish contain vitamin D, essential in the absorption and fixation of calcium in the bones, thus reducing the risk of osteoporosis.
- Canned fish (sardines) is an excellent source of calcium.
- Everything that comes from the sea and the ocean has increased iodine content and helps the metabolism boost its burns by stimulating the thyroid gland.
- The fish must also be found in the diet of children. It stimulates the development of intellectual capabilities due to omega 3 unsaturated acids that improve learning abilities.
- At elderness, fish should be eaten regularly because it reduces the risk of Alzheimer’s.
Risks
- All products in the water can contain toxic amounts of polluted metals (mercury).
- Fish skin is a 100% fat deposit and should not be consumed.
- Salty fish and smoked fish are contraindicated in people with high blood pressure or liver disease.
With what we associate the fish?
Due to the low-calorie content, for having a complete meal the fish must be associated with: rice, potatoes, vegetable of any kind, which supplements the consumption of vitamins.
Lemon juice helps to digest proteins and increases the absorption of iron from the fish.
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There are 2 types of fish:
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Poor fish – fat content 5-7 g / 100 g (trout, perch, pike, carp).
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Fatty fish – fat content above 10g / 100g (catfish, salmon, tuna, mackerel, herring, sardines).
How can we cook it?
Cook it in the oven, aluminum foil, steam, or grill (in the case of fatty fish), not recommended to fry it.
Fresh fish must have:
- Bright eyes
- Meat has to be firm.
- The scales have not to be tacky.
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How often can we consume it?
The recommendation is: as often as possible, even several times a day. In terms of fatty fish, 4-5 servings per week provide us with the right amount of essential fatty acids.
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