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
- Reduces the risk of cardiovascular disease.
- It contains appreciable amounts of minerals. These are iron, phosphorus, zinc, copper, calcium, potassium.
- Contains essential fatty acids omega 3 and omega 6, daily 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.
- The canned (type 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.
- It should 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, it 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).
- Its skin is a 100% fat deposit and should not be consumed.
- The salty and smoked one 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 it 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:
-
Poor fish – fat content 5-7 g / 100 g (trout, perch, pike, carp).
-
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.
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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Last Thoughts:
As you can see, eating fish can benefit your health in many ways. It’s full of proteins, vitamins, and proteins which are very important for muscle growth.
A diet rich in it can provide your body with many health benefits, including reduced risk for heart disease, stroke, and dementia. In addition, a diet high in fish is associated with lowered risk for certain cancers and diabetes.
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