How many servings of fish to eat per week: discover how much fish it is advisable to consume each week, to enjoy its most important benefits.
The fish is a food especially recommended in tracking a varied, healthy, balanced diet, nutritional properties because they possess qualities and fundamental to our health benefits.
It becomes, in fact, an essential food in the Mediterranean diet, considered one of the most balanced and healthy diets that exist, when considering the consumption of vegetables, fruits, vegetables, cereals, legumes, nuts and olive oil.
A food very rich in protein
Among its different most important nutritional qualities, fish stands out for its very high content of good quality protein, as is the case with meat. However, unlike this, fish has a much healthier fat (lipid) profile.
Their protein content is around 15 and 20%, and they are considered as proteins of high biological value due to their content in all essential amino acids, which ultimately our body needs to function properly.
It also stands out for its high content of minerals: calcium, phosphorus, magnesium, iodine, potassium, sodium and iron.
High content of fatty acids
In addition to its healthy protein content, fish is also known for its fatty acid content, among which omega-3s stand out. These fatty acids are especially recommended during pregnancy, breastfeeding and childhood, since they are part of the nervous system, cell membranes and the retina.
On the other hand, fatty acids are also suitable for maintaining good cardiovascular health.
Differences between white and blue fish
As with meat (for example, we find red meat and white meat depending on its origin and the presence of fat), we must differentiate between white fish and blue fish. In short, their differences are as follows:
- White or lean fish: they have less fat than blue fish.
- Blue fish: contain more than 5 grams of fat for every 100 grams of edible meat. Also, they tend to be higher in unsaturated fats (omega-3 fatty acids, oleic and linoleic fatty acids). It has a higher content of vitamin A and D, compared to white fish.
How much fish to eat a week?
Ideally, you should eat at least two servings of fish a week. Although it is advisable to consume between three to four servings, which is equivalent to consuming about 700 grams of fish a week.
In the case of the smallest of the house, it is recommended to consume four servings of fish a week, of which between one and three servings should be blue fish.
Remember that its consumption is essential in pregnant women, nursing mothers (that is, during breastfeeding) and during childhood.
