A few decades ago, oily fish were considered a cheap fish, today we know that oily fish is a great source of nutrients such as Omega-3 fatty acids, as well as vitamins and minerals. Today we are going to talk about blue fish and its nutrients.
Under this category we have fish such as sardines, mackerel, bonito, tuna, pomfret, also salmon, elvers, swordfish or “Emperor”, also horse mackerel, melva, red mullet, trout, anchovies, anchovies, herring, lamprey, black fletan and turbot. The fat content of oily fish varies between 5 and 10%, for example eel has 10% and on the other hand the red mullets are between 3-5%.
Decades ago, these fish were considered to be too fatty, and as some such as sardines were very cheap, they were considered ‘less palatable fish’. When it was discovered that they were rich in Omega-3 polyunsaturated acids and the benefits they had, they began to be recommended by many dietitians.
Omega-3 fatty acids are substances that our body does not produce, and we ingest them through food or also through supplements. Omega-3 fatty acids are essential for the proper functioning of the brain and also help lower cholesterol, have anti-inflammatory properties, against depression and bipolar disorder.
However, new information also came about the mercury content of oily fish. Again, the controversy? It is good or not to take blue fish. Answer, it is good, of course it is. Much has been written about mercury, but it turns out that naturally occurring concentrations of mercury in the sea are not of concern. The largest fish such as tuna, swordfish or sea bass are those that, throughout their lives, when feeding on other fish, accumulate mercury in their fat part.
However, we would have to eat large amounts of these fish to be dangerous, since our body eliminates small amounts of mercury every day through urine. In other words, consuming blue fish two or three or four times does not entail any problem – in terms of mercury.
The main one is its content of unsaturated fats, such as Omega-3 acids – DHA, EPA or ALA – there are countless studies that support that consuming oily fish two or three times a week is healthy. In fact, the Omega-3 supplements that we find today in any supermarket are based on imitating the fat of fish.
We continue with the benefits of oily fish, vitamins, it has many such as B1, B12, B6, vitamin D, or vitamin A.
Minerals: such as phosphorus or calcium, for example sardines provide a good amount of calcium
Proteins: oily fish is a source of protein with essential amino acids such as threonine or lysine. As in general, oily fish do not have many carbohydrates, they are highly recommended foods in weight loss diets, since although they have more fat, they also provide high-value proteins and help to satisfy the person.
It is when we achieve a better price since there is a greater offer in the market.
Spring: anchovy and mackerel
Summer: tuna, albacore and swordfish
winter: sardine and swordfish
Winter: horse mackerel and pomfret