Blue fish are healthy foods full of benefits and properties. We discover which are the most consumed and what nutritional qualities they offer us.

The blue fish are the best foods for the body. They offer a large amount of vitamins and minerals, less fat and protect the heart, among many other benefits. Rich, easy to cook, in the supermarket all year round, and for the whole family, there are different types of blue fish and all of them are good for your health.

Salmon, tuna, mackerel, sardines or trout are some examples of this type of fish. We can find them throughout the year in fishmongers and many establishments. Know its benefits and properties.

Certain studies establish that the most beneficial species of blue fish are mackerel or sardines, due to Omega 3. In turn, Spaniards increasingly consume more blue fish, having increased their sale in recent years. Another fact to note is that blue fish have higher proteins than white fish, for example.

Types of blue fish: the best known and most consumed

Sardines

Grilled and however one wants, thanks to the different ways of cooking them depending on the region where we are. It should be noted that they are from the same family as herring, anchovies, sardinella and tarpon.

As blue fish it provides many nutrients: it has almost 10 grams of fat for every 100 grams of meat. Like most oily fish, it contains omega 3 fatty acid, which lowers cholesterol levels and reduces the risk of heart-related diseases.

The vitamins in sardines are types B, A, D and E, as well as minerals such as iodine, iron and phosphorus. Sardines, perfect for the development of children (even if they do not like their taste too much), for the elderly and in adulthood, is good because it helps growth and enhances muscle activity.

Omega is good for reducing joint pain, improving inflammation in certain parts of the body, and provides energy to a large part of the population that needs basic nutrients to eat well throughout the day.

Trout

Preferred for the autumn months, trout is also a highly consumed blue fish in Spain. Its minerals are phosphorus, calcium, potassium, magnesium, in addition to containing vitamin A, B2, B3. It is also rich in Omega 3 which, in addition to the characteristics specified above, regulates overweight.

It is a fish with a lot of protein, so it is essential for those people who expend a lot of energy such as athletes. Trout has a tender, tasty and honeyed meat, and is often liked by children.

What’s more, it can be eaten with ham inside. Marinated trout is also a somewhat different dish but with an acid flavor that tends to suit many palates.

Mackerel

The mackerel is a blue fish exception, because it really brings many benefits to the body.  It is a source of vitamins B1, B2, B3, B6 and B12, and the minerals are iodine, iron and phosphorus.

The only drawback may be its high purine content, which is not beneficial for those who have hyperuricemia or gout. Mackerel is usually eaten canned, but fresh, it is really healthier.

Elver

Although it is perhaps less popular, elver or eel is a type of blue fish that is characterized by offering a lot of fat, but otherwise it is low in water and has less amount of Omega 3 fatty acids.

The eel has vitamins A, D and E, and the minerals phosphorus, iron, iodine and zinc.  Protects the heart, strengthens bones and provides an interesting antioxidant action. Although, as a negative aspect, its fat can influence the increase in uric acid, not being recommended for those who have hyperuricemia.

The recommendation to take blue fish is about three times a week, it is best to be able to combine it with white fish, with vegetables and also with a good supply of fruits. All this combination includes a healthy and varied diet to eat every day.

What are the main benefits of oily fish?

The blue fish (among which are salmon, mackerel or sardines, etc.), they do have cholesterol, but in very small amounts, so it is not as relevant as that in a sense, stand out much for being the foods richest in omega-3.

Depending on the fish, its mineral content can even be up to a total of 25 times higher than that of any other food of animal origin.

Oily fish also contains fat-soluble vitamins that are totally necessary to maintain strong bones (as is the case with vitamin D), it has powerful antioxidant effects (vitamin E) and the ability to form cells (vitamin A).

As we have already indicated throughout this note, oily fish stands out for its high and very important content in omega-3, helping, for example, to lower high cholesterol and control it, and also preventing different heart conditions.

But it also helps against joint diseases, and even skin problems themselves. Of course, among those fish that provide more omega-3 acid, mackerel, herring and salmon stand out.

Nutritional information for oily fish

Although the nutritional content depends on the type of fish, below we can summarize what the nutritional information of oily fish is in general terms:

  • From 120 to 200 kcal per 100 grams.
  • Vitamins: from group B (B1, B2, B3 and B12), A and D.
  • Minerals: phosphorus, sodium, calcium, potassium, iron, magnesium, and iodine.
  • Water content: 80%.
  • Proteins: 18 grams per 100 grams.
  • Carbohydrates: It does not exceed 1%.
  • Fat: Variable according to the species. However, its content in omega-3 fatty acids stands out.

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