Fish is one of the healthiest foods and can’t be missing from a balanced diet. The nutritional benefits of fish are unique: it is rich in vitamins D and B2, calcium, phosphorus, zinc, iron, magnesium, and potassium. But the star nutrient of fish are omega-3 fatty acids, since they protect heart health. In addition, fish keep your bones healthy, activates the immune system, prevents inflammation, and helps control cholesterol levels. That’s why specialists recommend eating fish at least twice a week.
To get the full nutritional benefits of fish, you need to make sure it is fresh. If you buy a whole fish, ensure the skin is bright and the flesh is firm and compact. The eyes should also be clear and bright. If they are cloudy, pink, or sunken, it means that the fish has lost its freshness.
Canned fish is also healthy and easy to add to salads and other low-calorie dishes. The fish that best preserve their properties are those packed naturally or in olive oil. Those that are preserved in sunflower oil have the disadvantage that they break the healthy balance between omega 3 and omega 6 fatty acids, since sunflower oil has an excess of omega 6.
Fish nutrition facts and health benefits
- Proteins. A fish fillet can have about 20 grams of protein, although this percentage depends on the type of fish. Fish has high-quality proteins necessary for the proper functioning of the muscles and that provide essential amino acids, such as lysine and methionine, which are not produced by the body and are only obtained through diet
- Vitamins. Fish is rich in vitamins B1, B2, B6, biotin, pantothenic acid, B12, vitamin A, D and E. Some fishes like cod have a high percentage of vitamins in its roe and liver. That’s why cod liver oil has been used for many years as a dietary supplement to reduce nutritional deficiencies.
- Healthy fats. Fish has high-quality fats, such as polyunsaturated fatty acids, including omega 3.
- Minerals. It has phosphorus, calcium, iodine, potassium, sodium, magnesium, selenium, copper, manganese, zinc and cobalt. Most oily fish, such as sardines, are also rich in calcium, which is mainly found in the bones.
Differences between white and blue fish
Blue fish or oily fish is rich in fatty acids and has about 5% of fat, mainly polyunsaturated fatty acids, such omega 3. White fish contains about 2% of fat, so it’s perfect for people who need to control their weight.
White fish include cod, hake, sea bream, monkfish, megrim, sole and turbot. Among semi-fat white fish are sea bream, sea bass, mullet and trout are semi-fat fish.
The best-known species of blue fish are bonito, tuna, eel, anchovy, salmon, mackerel, sardines, and swordfish.
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