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.