Fish is a food from a gastronomic point of view raises passions or ignored with contempt. But certainly not leave anyone indifferent. From a nutritional standpoint, the fish is undoubtedly a very interesting food. A complete source of protein, low in saturated fat and high in which omega 3 fatty acids make it an ally of heart health.
It is necessary in a balanced diet and especially recommended for weight control; fish provides essential amino acids, and interesting micronutrients (water soluble vitamins, minerals (selenium, iodine) and trace elements).
Fish proteins, contrary to what many people believe, are of a high biological value, much the same as that of red meat.
But with a nutritional advantageous feature it is a food low in saturated fat.
Fish flesh, especially the fish-white is soft, tender and easily digested due to its low content of connective tissue. Your collagen is less rigid than flesh and more sensitive to cook, so you can prepare delicious recipes with fish.
Omega 3, heart-healthy fat fish
The amount of fat in these foods is very variable. It depends on the species of fish and other factors such as time of year or age of the fish (older specimens are richer in fat). But one of the qualities that make a perfect food fish for heart health is precisely due to its content of omega 3 fatty acids.
Epidemiological studies in the 70s, and pointed to the low incidence of cardiovascular disease in the Eskimo population, where fish consumption was very high. The latest research shows the protective properties of two types of polyunsaturated fats omega-3 series: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The omega 3 fatty acids are very beneficial for the heart because:
- Reduce triglyceride levels in the metabolic syndrome.
- Decrease the risk of arrhythmias.
- Retard the process of accumulation of fatty plaque in the arteries (atherosclerosis), protecting heart attacks and strokes.
- Mild drop of blood pressure
- Prevent restenosis after coronary angioplasty.
For all these reasons, the American Heart Association (AHA) recommends eating fish, especially fatty fish, also called blue-fish, at least twice a week.
Other Benefits of Fish
The beneficial properties of fish also favor a healthy nervous system and the immune system.
Fish protect against some cancers (it has shown limited evidence in reducing colon cancer and there is no scientific evidence that reduces the risk of dementia).
In addition, fish is rich in minerals such as iodine, selenium, phosphorus, potassium, calcium, iron and magnesium.
Also it is a good source of vitamins, especially fatty fish, which contain vitamins A and D, and some of the group B.
Frozen fish has a very similar nutritional value to fresh fish provided the freezing, storage and thawing have been made correctly.
Is it good fish oil capsules?
Some clinical and epidemiological studies show that fish oil supplements may also lower cholesterol and triglyceride levels, and other benefits.
The American Heart Association believes it is preferable to increase the intake of omega 3 via the diet, but in the case of people with coronary disease envisages supplementing the intake of omega-3 capsules.
Although we must be careful, because high doses of fish oil (more than 3 grams of omega-3 a day from capsules) can cause health problems (internal bleeding or stroke), so it is advisable to always consult with your doctor about the right dose you can take.
Care with allergies to fish and contaminants
One of the risks of eating fish is food allergy to fish affects some people. Those allergic to fish often have allergies to most species. Also, people with gout or uric acid should avoid fatty fish such as anchovies, sardines and herring because they contain purines.