We know that fish is very beneficial for our health since it is a lean protein, which means that it provides our body with all the benefits of this nutrient but without including unhealthy fats. Particularly noteworthy is the contribution of omega 3 that blue fish have, which help our body to receive essential fatty acids that are ideal for improving our levels of HDL or good cholesterol.
It”s versatile, delicious, and light, but how much fish do you eat per week? If you want to know in what quantity it is advisable to include this ingredient in the diet, the best preparations and what its main benefits are, keep reading, because in this article we clarify it in detail.
The nutritional contribution of fish
Fish is an excellent alternative to eat healthy proteins, as it has a lower amount of saturated fat than meat; even white fish is considered a lean food. But in addition to protein, this food provides us with:
- A good supply of essential omega 3 fatty acids especially contained in oily fish such as sardines, salmon, tuna or anchovies. These help prevent heart disease, provide good cholesterol to our body, and reduce high blood pressure.
- They offer our body vitamin A, D and vitamins of group B, basic for a correct functioning of the organism.
- They are also a source of calcium, iron, potassium, iodine, sodium and magnesium, minerals necessary for the correct health of bones and muscles.
It is a food that should be added to our diet, preferring to buy it fresh instead of frozen or packaged, which will guarantee the perfect state of its properties. It is also important to be prepared in a healthy way, for example grilled, baked or cooked, avoiding more caloric preparations such as fried or battered.
Recommended amount of fish per week
We know that it is beneficial for our health, but how much fish do we eat per week? The recommendation of nutritionists is to eat 700 grams of fish weekly, which is equivalent to between 3 and 4 servings.
Of that amount, it is recommended that they be 2 of blue fish and the rest of white fish, because although the latter is leaner, the contribution of omega 3 and vitamin A and D present in the alternatives of blue fish is higher than the white, therefore which is considered more nutritious in this regard.
Beware of fish rich in mercury!
Although fish is an ideal protein, special care must be taken with those fish that accumulate more mercury in their body. This heavy metal ingested in large quantities can cause various heart complications, also affecting the immune and reproductive system. Additionally, it is highly harmful to fetuses during pregnancy, which is why its consumption should be limited especially during pregnancy.
The richest fish in mercury are:
- The emperor or swordfish.
- Bluefin tuna.
- The mere.
- The sea bass.
It is recommended to eat these options very occasionally, preferably opting for fish with a low content of this metal such as hake, sardines, anchovies, anchovies, salmon, cod, among others.
This article is merely informative, here we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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