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BLUE FISH
Il blue fish The genus includes several small fish species that share the color of their backs, which tends toward blue. Anchovies, garfish, sardines, sauries, mackerel, herring, sardinella, and horse mackerel: these fish, aside from the color of their backs, also share extraordinary nutritional properties, providing numerous benefits to our bodies.
ALSO READ: Why eating fish is good for you
NUTRITIONAL PROPERTIES
If we take, for example, 100 grams of sardines, which contain approximately 129 calories, we find:
- 73 grams of water
- 20,8 grams protein
- 4,5 grams of lipids
- 63 milligrams of cholesterol
- 1,5 grams of carbohydrates
- 1,5 grams of sugars
Blue fish also contains significant quantities of some minerals, such as: il Calcium, Iron, phosphorus, sodium, potassium and magnesium. And also: vitamins A, B1 and B2 and C.
OMEGA 3
Blue fish is rich in Omega-3 long-chain, polyunsaturated fatty acids that can prevent coronary heart disease.
MICRONUTRIENTS
A dozen anchovies cover almost a quarter of the daily requirement of calcium and a portion of mackerel can satisfy the daily requirement of vitamin B12. All oily fish are rich in these micronutrients and Zinc, a mineral essential for the proper functioning of the immune system.
BENEFITS
Among the most important benefits of oily fish are the following:
- They reduce the cholesterol "bad" and lower triglycerides
- They protect the heart, blood vessels and brain
- They strengthen memory
- They are antioxidants
TO KNOW MORE: Fresh fish label: what it should contain
HOW MUCH OILY FISH SHOULD YOU EAT?
International guidelines suggest eating blue fish twice a week, and using it in particular as a second course to replace la carne.
CONTRAINDICATIONS
The only real contraindication is the possible presence of traces of mercury in blue fish: a problem that can be overcome by cooking it at at least 6°C, or, when eaten raw, freezing it for at least a day at minus 20°C. Blue fish is not recommended for those who suffer from nickel allergies.
OUR FISH-BASED RECIPES:
- Fishballs: A Recipe for Kids
- Swordfish stew: the recipe with olives, capers and pine nuts
- Fish-Stuffed Potatoes: The No-Waste Recipe
- Fish fingers: a recipe for making one of children's favorite dishes at home.
- Fried anchovies: the best variations on this special and very healthy fish recipe.
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