To start talking about the importance of incorporating fish into our diet, we must begin by citing the two large groups that exist:
The white fish. It has less fat than blue (only 2%) and its polyunsaturated fatty acids such as Omega-3 are most beneficial for cardiovascular health as it helps control triglyceride and cholesterol levels. In this group are cod, whiting, hake, monkfish, rooster, pout, conger and sole.
The blue fish. It has more fat than the previous one (5%) and is the most suitable for regulating blood pressure. It is worth mentioning the emperor, tuna, swordfish, salmon, herring, mackerel, eel, pomfret, sardines, anchovy and sea bream among others.
The benefits of incorporating fish into the diet
- Vitamins and proteins. Either of the two groups is rich in protein, vitamins with high nutritional value, unsaturated fatty acids such as omega 3, and minerals such as iodine, zinc, phosphorus, and selenium. They are easy to digest and their caloric content is limited, which is why they are recommended in weight loss diets.
- Disease prevention. The natural fats present in fish help prevent cardiovascular diseases as well as regulate what is known as bad cholesterol.
- Source of Omega 3. Fish, especially salmon, is a source of Omega 3, an essential fatty acid for our body, even more so for pregnant or lactating women.
- Improve memory. There are several studies that indicate that including fish in the diet helps improve short and long-term memory, stimulates brain development, provides a better physical condition and favors the circulatory system and the immune system.
- Helps prevent cancer. It is scientifically proven that consuming fish regularly helps prevent colon, breast, prostate and pancreatic cancer.
- Calcium source. Fish has different B vitamins such as B1, B2, B3 and B12, fat-soluble vitamins including A, D and, to a lesser extent, E; likewise, it is an excellent source of calcium.
- Helps fight depression. It is proven that the omega 3 fatty acid present in fish helps fight depression, promoting the body’s natural hormonal balance.
- Finally, it only remains to say that the World Health Organization advises eating fish in a healthy way at least twice a week, alternating between one type and another; that the properties do not vary from consuming it frozen to fresh and that it is very easy to prepare and delicious to taste.
