The sea is a source of life and offers generous fish and seafood rich in nutrients. Proper and careful consumption helps them in the sustainability of the oceans and of course health. This means that in order to help protect them we need to eat more fish, choosing the right!
Fish and seafood are a major source of protein of high biological value, similar to that of meat, but with a lower percentage of saturated fat. They are a rich source of vitamin D, zinc, selenium, iron, while their content of saturated fats is low. But which fish contain all this?
The small and fatty fish and seafood such as sardines, pikeperch, anchovies, anchovies, sea urchins, cod, tuna, sea bass, sea bream, squid, cuttlefish, octopus, shrimp, mussels, oysters. They also contain polyunsaturated omega-3 fats that strengthen the body's defenses and help prevent chronic diseases.
The nutritional value of seafood
Fish owe their high nutritional value to the valuable omega-3 fatty acids they contain. Instead of saturated fat, fish contains omega-3 fatty acids that are essential for the body as they have anti-inflammatory action, protect against cardiovascular disease, reduce triglycerides, arrhythmias, protect against Alzheimer's disease and enhance mental function. In addition, the good fatty acids in fish enhance the absorption of vitamins from accompanying foods, such as vegetables.
Choose the right fish and seafood
Which fish can you eat and which should you avoid? The general rule states that in order to contribute to the protection of the oceans and their biodiversity, you need to prefer small fatty fish, which are rich in calcium and phosphorus, minerals necessary for bones and in addition to choosing to eat fish and seafood according to the season. their. Fresh fish is the best food choice, but if you can not find fresh, you can choose frozen, carefully reading the food label.
Fourteen reasons why you should choose fish and seafood
- They improve the functions of nerve cells in the brain and reduce the risk of senile dementia and Alzheimer's.
- They contribute significantly to the proper formation of bones. T
- hey are beneficial in preventing osteoporosis and reducing the risk of clogging the blood vessels that are the cause of ischemic strokes.
- They help vision thanks to the high amounts of vitamin A they contain, while omega-3 fatty acids contribute to the health of the retina.
- They enhance metabolism as well as the proper development and function of the nervous system thanks to their high content of B vitamins.
- They reduce the risk for many types of cancer, such as esophagus, colon, breast and ovarian.
It is low in calories and cholesterol.
- It is low in calories and cholesterol.
- When they replace other animal foods, they lower the bad cholesterol (LDL) in the blood and thus reduce the risk of developing atherosclerotic plaque. Only shrimp have an effect on blood cholesterol but in addition to LDL cholesterol (bad) they also raise HDL cholesterol (good).
- The vitamin D contained in fish also helps reduce the risk of incontinence, while other fatty fish such as salmon, mackerel, sardines, kohlrabi, herring, anchovies, eels, trout, etc. rich in omega-3, reduce the severity and frequency of migraines, help with hypertension and reduce the risk of heart attack.
- Research has shown that they help fight colds and flu, and experiments have shown that omega-3 supplements for three months help reduce inflammation caused by viruses and reduce anxiety symptoms.
- Mussels, oysters, sea urchins, scallops, well-groomed, shiny, quinces, clams, hawthorns, horseshoes, bubbles, petroleum tubes, purples and pines in addition to being an excellent source of fat, increase mental clarity, have a positive effect against psoriasis and allergies.
- Vitamin B12 contained in fish and seafood in general has been experimentally proven to help strengthen the endometrium, reducing the risk of miscarriage.
- They are a good source of zinc and can be used to treat damaged skin after injury while playing a vital role in prostate health.
- They help in conception. Fish and seafood help maintain a healthy sex life and are known to increase "libido".