It is no secret that eating fish has many health benefits. They are already part of most people's diets, especially those who are trying to follow a low-calorie diet or simply prefer to always choose nutrient-rich foods.
Pâmela Miguel, a nutritionist at the São Paulo Functional Nutrition Clinic, explains that fish are excellent sources of protein, low in fat compared to red meat and fatter ones.
The nutritionist adds that they are still sources of vitamins and minerals such as calcium, phosphorus, magnesium, vitamin A, B vitamins and vitamin D. All this makes it important for the proper functioning of our body, for our bone health. , among other benefits ?, he says.
The Importance of Omega 3
But does not stop there! In addition to containing a lower fat content, emphasizes Pamela, the fish contains omega 3 (essential fatty acid). "Omega 3 consumption is related to several health benefits, such as prevention of cardiovascular and neurodegenerative diseases (Parkinson's, Alzheimer's), improvement of brain function (memory, concentration) and strengthening of the immune system," says the nutritionist.
"Some studies are even linking omega 3 consumption to better insulin performance in cells, bringing benefits to people with insulin resistance, pre-diabetes and diabetes," adds Pâmela Miguel.
According to the nutritionist, the richest omega 3 fish are: salmon, sardines, tuna, herring and horsetail. "But despite being rich in this substance, in Brazil, most fish are bred in captivity and receive corn-based feed, which decreases the omega 3 content of these foods," he explains.
For all the benefits that fish can offer, their consumption should be two to three times a week. • The form of preparation of fish should also receive special attention so that their nutrients are preserved. Always prefer grilled, baked or boiled fish ?, says nutritionist Pâmela.
Care when choosing fresh fish
Pâmela Miguel emphasizes that some care must be taken when choosing fresh fish, observing the following characteristics:
- Eyes: should be bright and protruding;
- Gills: red or pink in color;
- Scales: well adhered and shiny;
- Odor: characteristic of sea air;
- Skin: Firm and without gooey textured substances.
Another major concern with the quality of fish, according to the nutritionist, is related to the risk of contamination of these foods by toxic metals, such as mercury and lead, which impair the proper functioning of the body? especially the nervous system. ? Articles suggest that we should prefer fish with scales, because they serve as a barrier making this contamination difficult ?, highlights Pâmela.
Canned fish is a healthy option?
This is a very common question, especially among people who claim not to have time to buy and prepare fresh fish often.
Pâmela Miguel points out that fresh and? In natura? They are always the best options. However, when there is no possibility to buy them, the canned option can be used.
• Canned fish go through a high temperature heating process, which keeps some of the nutrients in place, avoiding major nutritional losses of the food. In addition to maintaining the nutritional quality, canned fish has a longer shelf life? Explains the nutritionist.
• Prefer canned fish preserved in oil or olive oil, as in these products the omega 3 content is preserved. It is also very important to observe the sodium content of product packaging ?, adds Pâmela.
Below, the nutritionist cites the benefits of the main fish we find in the canned version. They are a healthy option for people who want to enjoy the benefits offered by fish but are not always able to consume them fresh:
1. Canned Tuna
It is crucial to remember first that canned produce always loses some of its nutritional value in relation to fresh food. ? However, canned goods offer benefits and practicality for those who can not consume the food in natura ?, emphasizes Pâmela Miguel.
Is tuna one of the fish? next to sardines? most consumed in canned form. It is rich in omega 3, source of vitamins and minerals such as iron, magnesium, phosphorus, selenium and B vitamins. All of this makes it important for bone health, the immune system and the neurological system.Besides being a low-fat protein source ?, explains the nutritionist.
Also according to Pamela, tuna can be eaten as a meat substitute at lunch and dinner meals, as well as being used in pasta sauce and sandwiches. "Tuna is commonly used in pâté preparation, but a good option is to replace mayonnaise with tofu pâté in their preparation," he says.
Also be aware of the amount of sodium present in the product package.
2. Canned Sardines
As in the previous case, sardines lose some of their nutritional value when canned. But still, it is a good food option.
Pâmela Miguel explains that canned sardines have an advantage: How does the process of canning fish involve the use of heat, the sardine spine? normally withdrawn and discarded in fresh fish? is cooked in the can and can then be consumed. "Your spine contains calcium, an important mineral for bone health and muscle contraction processes in the body," he says.
This type of crappie is also rich in omega 3 and some studies suggest that sardine fat aids in reducing inflammatory processes such as headaches. It is a great source of protein, rich in vitamin B12 (important for the proper functioning of nerve cells and the neurological system) and minerals such as phosphorus, calcium, potassium and selenium iron, being very important for bone health and for immune system, among other points ?, says nutritionist Pâmela.
Sardines can be eaten as a meat substitute for lunch and dinner meals, and can be used with tomato sauce as a pie filling and other foods.
3. Canned Crab
According to Pâmela Miguel, crab meat is low in fat and calories. It contains unsaturated fats important for cardiovascular health and omega 3. Among vitamins and minerals, crabmeat is a source of B vitamins (important for the energy generation process in the body) and minerals such as zinc. (important for the immune system), magnesium, potassium and calcium (important for bone health) and selenium (potent antioxidant) ?, highlights the nutritionist.
Crab can be eaten as a meat substitute for lunch and dinner meals, along with salads, fresh tomato sauce, and more.
4. Canned Salmon
Nutritionist Pâmela explains that salmon is rich in omega 3, so it offers all the benefits already mentioned, besides having antioxidant action, protecting our cells from free radical damage. It is a source of proteins of good digestibility, being important for the maintenance of the muscular mass and for the defense system of the organism. Salmon is also a source of selenium (potent antioxidant), B vitamins (important for the energy generation process in the body), vitamin D, magnesium and phosphorus (important for bone health) ?, highlights.
Salmon can be eaten as a meat substitute at lunch and dinner meals. It can accompany salads and sandwiches, among other options.
5. Canned anchovy
Pâmela Miguel points out that being a small fish? Like sardines, does anchovy tend to be less contaminated by heavy metals? which is a major current concern.
"Anchovy is still an excellent source of protein, vitamin A (important for eye and skin health), vitamin E (powerful antioxidant), vitamin D (important for bone health) and minerals like calcium and selenium," he explains. the nutritionist.
Anchovy can be eaten as a meat substitute at lunch and dinner meals. It can be used in salads, pancakes, among other foods.
The nutritionist Pâmela Miguel reinforces that, for all products mentioned, the food loses some of its nutritional value in the canned version. In addition, in all of them, it is necessary to observe the amount of sodium on the packaging, avoiding high values.
With all the health benefits that fish offer, you should not let them out of your diet! Try fresh fish whenever possible, but when "time is short", remember that canned fish are a good option too!
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