To correctly include fish in our diet we must know which are healthier and with the best nutrients, but, first, we have to know that the most recommended thing, like when eating fruits and vegetables, is to eat seasonal fish.
As the newspaper La Gaceta de Salamanca explains, blue fish are the most nutritious because of their high omega 3 content, so we recommend including two servings of blue fish weekly in your diet.
Blue fish include: anchovy, white tuna, mackerel, horse mackerel, salmon and sardine, the latter two especially outstanding for their nutritional completeness.
The experts recommend catching the smallest species, always respecting the standards. In this way we will avoid that the animal has absorbed more mercury throughout its life.
On the other hand, we find white fish, among which are: cod, acedia, cod, sea bream, rooster, hake, monkfish, sole, turbot and haddock.
The white varieties are softer and have a much less leaner meat than the previous group, which is why they are more suitable for children and also have a lower calorie intake. They stand out for having a large number of B vitamins and minerals, such as phosphorus, calcium, iron, iodine and copper. Some of the most recommended are cod, hake or whiting. The octopus also stands out for being low in calories, rich in vitamin B, zinc and iron.
We must not forget that the seafood also stands out for its great contribution of proteins of high quality, they are a source of minerals and vitamins, as much E as of the complex B.
Source and cover photo: lagacetadesalamanca.es