Since we were little we heard that “blue fish”, but very few people know exactly what it is, the types that there are, why it is so important and what benefits it brings to our body. This is why we have proposed to tell everything in the same text.
Oily fish is full of benefits, the problem is that the seas are contaminated with polychlorinated biphenyls, dioxins, mercury and microplastics , which accumulate in the fish and then pass to us.
Leaving aside the pollution issue and the negative part, we are going to focus on blue fish and we are going to explain what varieties of fish are those that are part of this select and well-valued group, the weekly amount we should eat, some ideas of recipes and their properties and benefits, to be clear that it is a food that our body needs.
What is blue fish? Types and dosages
The category of blue fish is not random, but refers to its species and the bluish hue of its outer scales. These fish make long trips and to complete them they need to accumulate fat and that fat directly influences the color of their scales.
To learn it once and for all, we are going to give a quick list of all the types of fish that are within this group:
- Tuna
- Sardine.
- Mackerel.
- Salmon
- Angula.
- Herring.
- Anchovy (also known as anchovy).
- Eel.
- Mackerel.
- Sea bass
- Conger.
- Turbot.
- Sea bream.
- Red mullet.
- Verdel.
- Nice from the north .
- Swordfish.
- Butternut
- Dogfish
- Lamprey.
- Chicharro.
According to specialists, the recommended quantity per week is 2 pieces of blue fish and 2 pieces of bank fish on alternate days. In case of having cholesterol problems or cardiovascular diseases, you can increase the intake of oily fish by up to 4 pieces per week.
¿Why is it so important?
Nutritionists and doctors insist on eating oily fish because of its nutritious variety and because it contains some essential nutrients that are only found in this food.
The best thing about this type of food is its fat, as we have already mentioned and apart from that it is a very rich source of proteins, minerals such as iron, iodine, phosphorus, magnesium, zinc, potassium, selenium and calcium, as well as vitamins A, group B , D and E.
Returning to fats, oily fish is rich in fatty acids, especially Omega 3, which is good for the health of neurons, to keep the heart healthy, lower blood pressure, reduce cholesterol and triglycerides, anti-inflammatory properties, decrease the chances of cancer, etc.
Benefits of eating oily fish every week
This group of foods is full of benefits and its intake is recommended at any stage of life, unless we meet some of the contraindications that we will say in the next section. For now we are going to focus on the beneficial properties of this food group:
Lowers cholesterol and triglycerides
Thanks to the omega 3 fatty acid, the levels of good cholesterol increase, while the bad cholesterol decreases, as well as triglycerides. This is why taking these species of fish reduces the incidence of coronary heart disease.
Not only this, but there are also positive effects on the immune system, nervous system, and eye health. We must know that omega 3 is also present in other foods such as vegetable oils, nuts, seeds, shellfish, avocado, green leafy vegetables, etc.
Perfect for pregnant women
Women who are pregnant and breastfeeding have to take this variety of fish because it favors the growth and development of the fetus , and the subsequent growth and brain development of the child. This is thanks to the essential fatty acids that we find in this variety of fish and in the proteins that are of great nutritional wealth.
Pregnancy and breastfeeding carry certain risks as far as the mother’s diet is concerned, which is why we advise asking a specialist doctor any doubts before making any decision.
Prevents degenerative diseases
When it comes to degenerative diseases, the antioxidant action of vitamins such as A, E and C are key. On this occasion, blue fish does not have vitamin C, but it does have the other 3, at least innately, because if we add lemon to the fish, or accompany the dish with fruit and vegetable salad such as orange, papaya, broccoli, kale , red fruits, etc., We will also be offering a large amount of vitamin C to our body.
In short, that the antioxidant action protects against the degradation of cognitive functions, the aging of cells such as neurons, cular problems typical of age and arteriosclerosis. In short, we delay Alzheimer’s, aging, protect sight and promote vasodilation.
Helps to regenerate DNA
This variety of fish is rich in B vitamins and, in turn, these vitamins are responsible for regenerating the DNA of all cells in the body. Likewise, this vitamin group also favors digestion, the absorption of nutrients and converts them into energy.
In short, this type of fish is a very good opportunity to improve our health every day. But don’t be obsessed with it either, since the B vitamins are in other foods such as legumes, eggs, nuts, whole grain products, etc.
Contraindications of this food group
We have seen blue fish how wonderful it is, but its benefits end when certain health problems begin with which they are incompatible. That is, there are certain people who because of their medical conditions are prohibited, or at least should not, eat these fish that are part of the group of blue fish.
These fish are good for pregnant women, athletes, heart patients, children, the elderly, etc. But if we have gout (high levels of uric acid) we must avoid blue fish at all costs, as well as other foods such as shellfish, organ meats, red meat, alcohol, tobacco, etc.
We must be very careful and not trust “nothing happens for a day”, we must follow medical recommendations so as not to put our health or that of those around us at risk.
