The reasons for including lean fish in your diet
Consuming lean fish has always been associated with numerous health benefits, this is because fish is an important source of nutrition such as fatty acids, proteins, various vitamins and minerals, such as selenium, iodine, potassium, vitamin D and group vitamins. B. In addition, lean fish provides a high quality protein intake supported by a low calorie content. 100g is enough to guarantee an exceptional protein intake with less than 150 kcal. Before continuing here is a video recipe.
Lean fish: all the health benefits
Why is eating lean fish good for you? The main health benefits are related to the intake of omega-3 fatty acids. This important substance helps especially in the prevention of cardiovascular diseases by reducing the risk of cardiac arrhythmias or thrombosis. A study states that eating 1-2 times a week 80 -100 grams of lean or fatty fish, such as salmon, herring, mackerel, anchovies or sardines, greatly reduces the risk of cardiovascular disease.
The omega-3 fats contained in fish regulate the heart rhythm and are able to lower blood pressure and heart rate, improving the function of blood vessels, reducing triglycerides and inflammation.
Omega-3s are also essential for the optimal development of the baby's brain and nervous system, which is why lean fish is essential in a pregnant woman's diet.
See also
How to tell a lean fish from a fat one?
We've talked about the health benefits of lean fish and fish in general, but are we sure we can distinguish the two types? We give you some more information.
From a nutritional point of view, it is interesting to underline how fish has on average a lower fat content than meat; in general, the lipids it contains are very important for our health and are essential because our body is unable to synthesize them.
The level of fats in fish varies considerably not only between different species, but also within the same species in relation to the season, diet, salinity of the water and other factors. Generally the fish that feed on the bottom do not they have a lot of lipids in their flesh.
In salmon, for example, the fat content of the meat can be higher during the initial months of the year, when they begin to go up rivers to find areas to lay their eggs. When the time for spawning approaches, around November, the grassu level drops slightly, and then drops again after spawning.
According to the fat content, fish can be divided into:
• very lean, with less than 1% fat - as for example the breed, hake, shrimp;
• lean, (fat between 1 and 3%), - such as sole, sea bass, dogfish, turbot, squid, cuttlefish, mussels and clams, lobster;
• semi-fats (with fats between 3 and 10%) such as sardine, snapper, mullet, tuna, swordfish and bream;
• fats (with lipids greater than 10%) such as eel, herring, mackerel, salmon.
Why is eating lean fish good for you?
Lean fish contains a variety of other nutrients, such as protein, vitamin D, vitamin B12, selenium and iodine, which can contribute to protective health effects particularly for what is called the metabolic syndrome. A high consumption of lean fish has been associated with a lower risk of metabolic syndrome.
The fishery products contain, depending on the species, from 12 to 24% of high quality proteins because they are composed of all the essential amino acids. In practice, fish could be used as the only source of protein, as it also contains few saturated fats, which make it easily digestible.
The vitamin D contained in lean fish improves the absorption of calcium and phosphorus in the intestine, and helps regulate the level of calcium in the blood. It is also involved in the formation and structure of the skeleton. Vitamin D also appears to play a role in the prevention of some forms of cancer. Humans can form vitamin D with the help of sunlight. But poor exposure can be due to a deficiency which the consumption of fatty fish can provide.
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Some types of fish also contain large amounts of vitamin E, a natural antioxidant that protects against the oxidation of fats in living cells. Vitamin E is also an essential component in the functioning of the nervous system.
Fish is also particularly rich in vitamin B12, which plays an essential role in the formation of red blood cells, and insufficient B12 levels can lead to a form of anemia.
Lean fish is a good source of minerals: the iodine and selenium content is higher than that of meat, for example. Seafood can also help meet the need for other minerals, such as iron, zinc, magnesium, and calcium.
Fish contains more iodine than any other food. Iodine plays a central role in regulating the body's metabolism and its deficiency can lead, in addition to changes in metabolism, to reduced growth and cognitive decline.
Fish is also a good source of selenium, an element present in many enzymes that participate in detoxification from heavy metals, as well as protecting the body against oxidation and which plays a role in regulating metabolism.
Frequent questions
- What are lean fish?
With a percentage of lipids between 1 and 3% we find fish such as dogfish, sea bass, sole, turbot, trout, sea bream but also cuttlefish, squid, clams and lobsters.
- What is the leanest fish?
One of the leanest fish of all is octopus. Among others we find sea bass, swordfish, cod and sea bass.
- What are fatty fish?
All those with fats above 10%: mackerel, herring, salmon and eel. Although considered fat, these fish are not to be eliminated from the diet as they contain a high dose of Omega-3.
- Is salmon fat or lean?
Salmon belongs to the group of fatty fish with a lipid percentage between 6 and 12%.
- Is cod a lean fish?
In the category of lean fish we find cod, a fish with a lower concentration of vitamins and minerals than fatty fish, but rich in selenium, iodine and proteins.
- How much protein do mackerel and swordfish have?
The amount of protein present in mackerel is 17.0 g. Swordfish, particularly lean, is a food with a high protein value. In 100 g of swordfish there is a protein percentage of 19.8 g.
