Healthy fish
Healthy fish
Rich in minerals and vitamins, fish is a food with as much protein as meat, but it is also one of the best sources of Omega 3 fatty acids. Its benefits range from good cardiovascular health to better cognitive function. Here we tell you which are the best options to include in your diet:
Anchovies are your best option if you are looking for generous amounts of Omega 3 (they have approximately 2000 mg per 100 g or half a cup). Thanks to their rich content of healthy fats, specialists point out that they are useful for treating heart or vascular disorders. You can prepare them boiled, baked, grilled or steamed.
Eating salmon is a great way to take care of your health and pamper your palate. In addition to its exquisite taste, this fish provides 1950 mg of Omega 3 per 100 g serving. According to different clinical trials, this substance helps to maintain the cognitive capacity of those who consume it regularly.
Sardines provide essential nutrients for a correct functioning of the organism. It is estimated that in 110 g we can find important amounts of vitamin B12 and up to 45% of vitamin D. They also contain 12% riboflavin, a substance that helps prevent cataracts and migraines, and 24% niacin, which is effective to take care of mental health.
Although it is customary during the holiday season, you can eat cod at any time of the year. Many nutritionists affirm that it is one of the safest foods to be consumed because it has low levels of toxic metals such as mercury and lead (one of the main problems of fish intake).
Light tuna is not only a great source of lean protein and B vitamins, but can also be prepared in various dishes, cannelloni, tarts, salads, or spread on toast with some herbs. Professionals advise eating it up to twice a week, as it is linked to a reduction in heart disease.
Like catfish, this fish is also your brain's friend, as its rich Omega 3 fatty acid content offers protection against cognitive decline. In only 85 g, trout can provide up to 1000 mg of these healthy fats. Nutritionists recommend eating it baked and served with lemon.
