Blue fish and its importance in the diet Fetter Fisch und seine Bedeutung in der Ernährung El Pescado Azul y su importancia en la dieta

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Blue fish and its importance in the diet

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Blue fish and its importance in the diet

Blue fish are defined as a variety of fish that, besides having a bluish hue on their outer scales, they are also rich in fatty acids, so these are also known as oily fish. While consuming fat in general may seem to be quite unhealthy, in the case of blue fish and fish oil, consuming it is quite desirable.

Fatty fish

Despite its high fat content, blue fish contains less fat compared to other seafood than other animal products, such as egg and many meats. Remember also that the type of fat it contains is healthy; it usually does not stick to the arteries, nor does it promote bad cholesterol.

Oily fish is rich in unsaturated fatty acids, among which are omega 3 and 6, which are cardioprotective, preventing another types of fat from accumulating in the arteries. So, adding oily fish to your diet is an excellent option if you want to lower your blood cholesterol levels and it is even recommended to substitute other sources of protein such as red meat with this type of fish.

Cooking methods

To ensure that we take advantage of all its properties, oily fish should be cooked slightly, either with steam in the oven, in foil or roasted. Preparations should avoid excess oil or cream sauces which only add extra calories and subtract the benefits of oily fish.

Vegetables and rice can be an excellent side dish with fish, thus constituting a very healthy dish for anyone who wants to watch their diet and take care of their overall health.

Differences between the blue and white fish

In general, white fish is usually leaner, meaning that the proportion of fat is lower compared to the blue fish, while white fish are about 2% fat, blues usually exceed 5%.

Blue fish usually live nearer the sea surface, while white fish are commonly found on the seabed.

Sardines as part of your diet

It is a small fish, the price is affordable, plus another aspect that we cannot leave out is its nutrition. Sardines are loaded with vitamins K, D and E, among others found in smaller proportions. While calcium, phosphorus, iron and copper are minerals that stand in their composition. It is ideal for including in the diet of children, elderly and women going through the menopause.

Benefits of oily fish

Eating oily fish can bring different benefits, being rich in potassium and iodine, and vitamin A, B and D, they are an absolutely excellent source of nutrition.

Due to its high content of omega fatty acids, oily fish is excellent for preventing cardiovascular disease because it helps to control blood cholesterol levels.

Including 2-3 servings of fish in our diet every week helps maintain a healthy circulatory system, reducing the risk of developing cardiovascular ailments by upto fifty per cent. Examples of oily fish are salmon, tuna, herring and mackerel; Others considered to be semi-blue are anchovy and sardines.

Fish and Mercury

It is important to bear in mind that oily fish can become a toxic source of this mineral, so many experts recommend limiting your consumption and sometimes even avoiding oily fish. However,in order to limit their toxicity it is best to eat fish of different varieties, both large and small and from different geographical origins to avoid consuming large doses of mercury.

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Tags: blue fish consuming fatty acids mercury sardines

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9 Reviews about Blue fish and its importance in the diet
on 24/08/2016
Sorry - I mean we get calcium from the small fish's bones (as well as other minerals). The Vit. A and D is from the meat of all fish (which helps your body to absorb and use the calcium).
on 24/08/2016
Emily- these blue fish are low on the food chain and, compared to larger fish, they have not accumulated as much mercury. It isn't healthy to eat large fish because of their mercury content. Rather than eating a variety of fish, concentrating on small fish is best - especially since the Vitamin A and D (etc.) comes when you eat their bones.

Other than the misleading advice in the last sentence, this is a very well-written article. Thank you!

on 24/03/2016
This is a very interesting and informative article - however, I have a question: Why is it suggested to eat fish from different varieties and geographical locations to avoid mercury poisoning? Surely mercury affects fish in all locations no matter what the variety or species? It's just a thought I had while reading the article and may be wrong. Thanks for the information anyway!
on 07/07/2014
Are blue fish typically Atlantic ocean fish? We eat a lot of Pacific coast fish living in Oregon. Halibut, salmon of all varieties, rock fish, ling cod, etc. These are all very tasty fish, and can be baked, canned, grilled...tons of different ways to cook them. I wonder if these fish hold similar properties to these blue fish?
on 04/05/2014
I don't like the taste of the fish....

It is a very big problem if you need to gain more of the substances it has, I am searching for other sources but haven't found one that can beat fish...

Now I am in a dilemma

on 01/09/2013
WEll well, the fish isn't my favorite food, but I know the importance of including it very often, but the taste is just, I do not know how to explain this, maybe I have tasted the bad fishes, so can you recommend me please some types of fish that are very delicious and pretty healthy?
on 29/08/2013
Fish is delicious, all of them so I enjoy preparing food with it and seafood as well, they are pretty awesome with rice and other ingredients, and it's so good to read that they are pretty healthy too, I did not that didn't contain fat but I didn't know about the many nutrients and more
on 26/08/2013
My mother always told me that one of the most important foods that I must include is the sardine, and well I do not like it so much, I mean the taste is strange, but since it is very healthy and I have confirmed that in this article, I think I'm going to change my mind
on 15/08/2013
Consuming fish is something very beneficial to the whole body and the mind, especially the sardines, that?s why they are recommended in kids that are developing their mind, and even though there are many people who dislike the fish, they should give a chance and try something delicious and healthy.

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