Why eating fish is good for you

Fish should be eaten at least two to three times a week. Minerals, vitamins, proteins, and Omega-3s: fish has it all. And its benefits are passed down from generation to generation.

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properties and health benefits of fish

Why is fish so good for us? And why is not eating it, or eating too little of it, such a huge waste of our health? And again: is there a fundamental reason why fish absolutely must be included in a child's diet? Heart, bones, brain, eyesight, muscles: everything is strengthened . Thanks to fish, everything becomes the object of a very significant form of prevention. Everything is less exposed to the risk of serious illnesses, and in general to the aging of our body, with its associated risks and pathologies. This is why fish truly works miracles. On the other hand, this shower of benefits is linked to the essential elements that fish contains (obviously, doses and quality vary based on the different types of fish). Vitamins : first and foremost A , B , and D. Mineral salts : iodine, iron, selenium, and zinc. Fatty acids : Omega 3 EPA and DHA, or "good" fats as they are not only harmless but also represent extraordinary elixirs of long life. Proteins and also zinc.

Nutritional values

Starting from 100 grams of product, here are the nutritional properties of the most consumed fish:

  • Il cod It has 71 calories, 17 grams of protein and 0,3 grams of fat.
  • Il salmon It has 185 calories, 18,4 grams of protein and 12 grams of fat.
  • The sea ​​bream It has 121 calories, 20,7 grams of protein and 3,8 grams of fat.
  • Le anchovies They have 96 calories, 16,8 grams of protein and 2,6 grams of fat
  • La trout It has 86 calories, 14,7 grams of protein, 3 grams of fat

Benefits

The absolute certainty of the benefits and well-being associated with fish consumption has shifted scientific research in this area to another, very interesting frontier. Namely: once the extent of fish's benefits has been clarified, and given their potency, can we imagine them being passed down from generation to generation until they become embedded in our genetic code? Here too, science has a positive response in favor of fish: the benefits of fish are so long-lasting that they are passed down from generation to generation. And they positively alter our DNA. This is yet another reason to eat fish from an early age, to accustom children to a diet that frequently includes fish, and to help them overcome tantrums, gently but with determination. And yet another reason to be well-versed, for example, in the power of Omega-3s and in the choice of fish to buy and consume in different circumstances.

How to choose fish

When buying fish, it is best to prefer the following: blue and those that live in cold waters, such as trout and salmon. These, in fact, are those that contain a higher concentration of Omega 3. Those that are more thin (for example: sole, sea ​​bream, cod, dogfish e grouper) contain less than 3% fat; then there are those semi-fat (as the swordfish, tuna, the trout, snapper , sardine), which contain a quantity of fats that is around 5-7%; and finally fatty fish (such as salmon, the mackerel or l 'eel). The fattier ones should not always be avoided, because they are an excellent source of vitamin D, which allows the bone mineralization and stimulates the activity of the immune system.

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Which fish are good for your health?

It's often difficult to get children to eat fish . The main obstacles are the smell and the bones. To encourage greater consumption, you can start cooking fish without bones, without a strong smell or flavor. Swordfish or tuna, lightly seared on the grill, are ideal. All fish, in general, are very good for our health thanks to their complete supply of natural nutrients. However, there are some fish that are particularly recommended for their benefits thanks to two factors: they have a very low lipid level (less than 1 percent) and are rich in Omega 3, phosphorus, iodine, and iron . The magnificent six are: cod, hake, sea bream, sole, anchovies, and sardines. You can eat as much of these as you want.

Which fish is good for the brain?

Among the fish that are most beneficial for the brain is certainly salmon due to its high Omega 3 content. Fish with a high phosphorus content, such as sea bass and sea bream , are particularly beneficial for memory. Shrimp are also high in phosphorus. Phosphorus, along with calcium, also strengthens teeth and bones.

Does fish help you lose weight?

There's no weight-loss plan that doesn't include a healthy dose of fish. Even every day. The best fish for weight loss is fatty fish: salmon , mackerel , herring , and sardines . These fish have a two-fold effect on the body: on the one hand, they reduce saturated fat and burn calories; on the other, they quickly give a feeling of satiety and reduce appetite and food cravings. Finally, during diets, fish are ideal for light menus, such as white sole. Serve with just a drizzle of oil and a squeeze of lemon.

How much fish should we eat?

Fish has another important advantage over other foods: we can eat it in abundance. According to the National Guidelines for a Healthy Diet, the ideal consumption is three servings per week , and each serving should be about 150 grams. A sea bass or a small sea bream, or even three prawns, would be a good idea. Always choose smaller fish that have had less time to accumulate mercury in their bodies. Remember that sole is among the leanest fish, while cod is low in fat but rich in iodine.

When frozen fish is good for you

Even frozen fish can be a very healthy product. As long as its sustainability is certified, its traceability is known to the consumer, and its nutritional values ​​are accurate. All this in a fish that must be free of added colorants and flavorings, flavor enhancers, emulsifiers, and stabilizers.

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