2023-08-31 18:59:52
The World Health Organization (WHO), in its guidelines for healthy eating, recommends prioritizing the intake of lean meats, that is, those with a low fat content.
Precisely, fish meat is one of the most desired within healthy diets. The reason? Well, it is a powerful food, a source of valuable nutrients for the body.
“For many years, the American Heart Association has recommended that people eat fish high in unsaturated fat at least twice a week. The unsaturated fats in fish are called omega-3 fatty acids. The omega-3 fatty acids and other nutrients in fish can benefit heart health and reduce the risk of fatal heart disease.
Before delving into the benefits of fish, it is worth being clear regarding what omega-3 fatty acids are -its main attribute-, as well as the multiple benefits it brings to the general health of the human being.
“Omega-3 fatty acids are a type of unsaturated fatty acid that can reduce inflammation throughout the body. Inflammation in the body can damage blood vessels and lead to heart disease and stroke.
The consumption of omega-3 greatly benefits heart health thanks to the following qualities:
Lowers triglycerides.Slightly lowers blood pressure.Reduces blood clotting.Lowers risk of stroke and heart failure.Reduces irregular heartbeat.
A healthy diet benefits the cardiovascular function of the human being. | Photo: Getty Images
The healthiest fish
Nutrition experts agree that one of the healthiest fish is salmon. What’s more, some consider it “the king” when it comes to its omega-3 content per serving.
The Spanish Nutrition Foundation (FEN) details that salmon is especially rich in protein, monounsaturated and unsaturated fatty acids, omega-3 fatty acids, iodine, potassium, phosphorus, selenium, vitamin B6, B12, thiamin, niacin, vitamin D and AND.
Salmon tops the list of the healthiest fish. | Photo: Getty Images
The National Institutes of Health (NIH) recommend that men consume 1.6 grams and women 1.1 grams of omega-3s daily. Faced with this suggestion, the nutritional value of salmon is remarkable, since a portion of 85 grams of its meat is enough to exceed the required quota.
Of course, its other nutritional contributions also position it as the perfect option to include in the diet.
The list of healthy fish continues with other species, such as bivalves, “a class of mollusc that includes oysters, mussels and clams,” according to CNN review.
The consumption of salmon, accompanied by healthy lifestyle habits, helps to benefit people’s cardiovascular health. | Photo: 2013 The Washington Post
According to Santi Roberts, scientific director of the Monterey Bay Aquarium’s Seafood Watch organization, bivalves “have a relatively high omega-3 content and are a good choice from an environmental point of view.”
For her part, Mary Ellen Camire, professor of Food Sciences and Human Nutrition at the University of Maine, said in statements to the international media that another excellent option when it comes to seafood is rainbow trout.
The FEN states that this particular fish provides protein, monounsaturated and unsaturated fatty acids, omega-3 fatty acids, selenium, phosphorus, iodine, potassium, thiamine, niacin, vitamin B6, vitamin B12 and D, configuring some similarities from the point of view of nutritional view with salmon.
Tuna is one of the foods that provides the body with Vitamin D. | Photo: © Lew Robertson/FoodPix
Tuna, popular but demonized
Another quite popular fish in the human diet is tuna. From sandwiches made in chain restaurants, salads, to the traditional can that is purchased in supermarkets, tuna is not usually missing from the pantry of many families.
However, the mercury content present not only in tuna, but also in other products made from fish meat creates a fear when thinking regarding seafood.
First of all, its nutritional value is undeniable. The FEN especially highlights its contribution of proteins, omega-3 fatty acids, selenium, phosphorus, niacin, vitamin D, B12 and B6.
Tuna is one of the most popular fish in the diet of people. | Photo: Getty Images
“You have to avoid eating bluefin tuna until we see a significant improvement in the management of those stocks,” Roberts said.
In this sense, the most recommended option is white tuna, since it not only includes a notable contribution of omega-3, but it is also more affordable for ordinary people.
Along with tuna and canned fish, sardines are also a great option to include in a healthy diet. According to information from the FEN, this type of fish is characterized by its rich contribution of proteins, omega-3 fatty acids, phosphorus, selenium, vitamin B12, niacin, B6, riboflavin and vitamin D.
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