Since we were little, we have heard about “blue fish”, but very few people know exactly what it is, what types there are, why it is so important and what benefits it brings to our body. This is why we have proposed to tell everything in the same text.
Oily fish is full of benefits, the problem is that the seas are polluted with polychlorinated biphenyls, dioxins, mercury and microplastics, which accumulate in fish and then pass on to us.
Leaving aside the issue of contamination and the negative part, we are going to focus on oily fish and we are going to explain what varieties of fish are part of this select and highly valued group, the weekly amount that we should eat, some ideas of recipes and its properties and benefits, to be clear that it is a food that our body needs.
What is blue fish? Types and dosage
The category of blue fish is not random, but refers to its species and the bluish hue of its outer scales. These fish make long journeys and to complete them they need to accumulate fat and that fat directly influences the color of their scales.
To learn it once and for all, we are going to give a quick list of all the types of fish that are within this group:
- Tuna.
- Sardine.
- Mackerel.
- Salmon.
- Eel.
- Herring.
- Boquerón (also known as anchovy).
- Eel.
- Mackerel.
- Lubin.
- Conger.
- Turbot.
- Sea bream.
- Red mullet.
- Greendel.
- bonito from the north.
- Swordfish.
- Pomfret.
- Dogfish.
- Lamprey.
- mackerel.
According to specialists, the recommended amount per week is 2 pieces of oily fish and 2 pieces of bank fish on alternate days. If you have cholesterol problems or cardiovascular diseases, you can increase your intake of oily fish by up to 4 pieces per week.
¿Why is it so important?
Nutritionists and doctors insist on eating oily fish for its nutritious variety and because it contains some essential nutrients that are only found in this food.
The best thing about this type of food is its fat, as we have already mentioned, and apart from that, it is a very rich source of protein, minerals such as iron, iodine, phosphorus, magnesium, zinc, potassium, selenium and calcium, as well as vitamins A, group B, D and E.
Returning to fats, oily fish is rich in fatty acids, especially Omega 3, which is good for the health of neurons, to keep the heart healthy, lower blood pressure, reduce cholesterol and triglycerides, anti-inflammatory properties, decreases the chances of cancer, etc.
Benefits of eating oily fish every week
This group of foods is full of benefits and its intake is recommended at any stage of life, unless we meet some of the contraindications that we will mention in the next section. For now we are going to focus on the beneficial properties of this group of foods:
Reduces cholesterol and triglycerides
Thanks to omega 3 fatty acid, good cholesterol levels increase, while bad cholesterol decreases, as well as triglycerides. This is why taking these species of fish reduce the incidence of coronary heart disease.
Not only this, but there are also positive effects on the immune system, nervous system, and eye health. We must know that omega 3 is also present in other foods such as vegetable oils, nuts, seeds, shellfish, avocados, green leafy vegetables, etc.
Perfect for pregnant women
Women who are pregnant and lactating have to take this variety of fish because promotes the growth and development of the fetus, and the subsequent growth and brain development of the child. This is thanks to the essential fatty acids found in this variety of fish and the proteins that are highly nutritionally rich.
Pregnancy and lactation carry certain risks as far as the mother's diet is concerned, which is why we recommend asking a specialist doctor any questions before making any decision.
Prevents degenerative diseases
When talking about degenerative diseases the antioxidant action of vitamins such as A, E and C, are key. On this occasion, oily fish does not have vitamin C, but it does have the other 3, at least innately, because if we add lemon to the fish, or accompany the dish with fruit and vegetable salad such as orange, papaya, broccoli, kale , red fruits, etc., we will also be offering a large amount of vitamin C to our body.
In short, that the antioxidant action protects against the degradation of cognitive functions, the aging of cells such as neurons, age-related cular problems and arteriosclerosis. In summary, that we delay Alzheimer's, aging, protect eyesight and favor vasodilation.
Helps regenerate DNA
This variety of fish is rich in group B vitamins and, in turn, these vitamins are responsible for regenerating the DNA of all cells in the body. Likewise, this vitamin group also favors digestion, the absorption of nutrients and converts them into energy.
In short, this type of fish is a very good opportunity to improve our health every day. But there is no need to be obsessed either, since group B vitamins are in other foods such as legumes, eggs, nuts, whole grain products, etc.
Contraindications of this food group
We have seen how wonderful blue fish is, but its benefits end when certain health problems begin with which they are incompatible. That is to say, there are certain people who, due to their medical conditions, are prohibited, or at least should not, eat these fish that are part of the blue fish group.
These fish are good for pregnant women, athletes, heart patients, children, the elderly, etc. but if we have drop (high levels of uric acid) we must avoid oily fish at all costs, as well as other foods such as shellfish, organ meats, red meat, alcohol, tobacco, etc.
You have to be very careful and not trust "for a day nothing happens", you have to follow the medical recommendations so as not to put our health or that of those around us at risk.