The social conscience that has been developed in recent years with regard to the practice of physical exercise. But what about the eating? We must not forget that following a healthy and balanced diet it is very important to keep the body in good condition. Also to prevent the appearance of the various pathologies long-term. Among all foods, the fish in your diet is fundamental.
En Spain We have the great advantage of having the Mediterranean diet. Recognized by the UNESCO as one of the elements of the Representative List of the Intangible Cultural Heritage of Humanity. It is one of the types of diet more complete and diverse. Within which we would like to highlight the relevance of the consumption of fish for many reasons.
Why include fish in your diet?
On the one hand, you must have fish in your diet due to the high levels of proteins of high biological value containing. As well as being a source of vitamins (vitamins B1, B2, B3, B12, A and D). Also from minerals (Sodium, Potassium, Calcium, Iodine, Iron and Phosphorus) and Omega-3 fatty acids. Both essential for our body.
This is especially relevant Omega 3 when to refer to cardiovascular diseases. It is the main cause of mortality in Spain, since that element is a vasodilator. It is involved in inflammatory processes and helps reduce blood pressure and triglyceridemia ("bad cholesterol"). In this way, it prevents such diseases.
To discover what kind of fish you have at your fingertips and how they differ from each other, you just have to keep reading.
Types of fish and shellfish
Blue Fish
They are classified as blue fish those that contain a fat content greater than 5% in their composition. This type of fish is very rich in Omega-3 acids. In addition, they provide higher values of polyunsaturated fatty acids than white or semi-fat. They are usually migratory fish and among the most consumed it is worth highlighting anchovies, la mackerel or el Salmon. As well as the sardines, tuna, poppet or beautiful.
White fish
This classification encompasses the Fish that contain a quantity of fat around 5%. They are rich in Vitamins, the group B and minerals. Among the most consumed white fish we can find the rooster, el sea bream, la hake, turbot, sole or Cod. If you eat little, we recommend that you increase the consumption of this type of fish in your diet.
Semi-fatty fish
They are those that have between 3 and 5% fat. Among the most representative are the conger, golden, seabass, mere or el swordfish. He too rock mullet y mud or the Rainbow trout.
Finally, do not forget to mention the shellfish, of great nutritional value. Among the products that are classified in this category, we must distinguish octopus, shrimp, lobster, Norway lobster, squid, clams, mussels, barnacles or crabs, among many others.
Your consumption is falling and these are the effects
It must be borne in mind that the nutrients provided by the fish in your diet they are necessary for our body. Increasingly, its consumption is decreasing in Spain, situation considered alarming.
Follow one balanced and complete diet it is very important to prevent obesity and overweight. Some situations that can trigger very serious complications long term.
According to data from 2015 from the World Health Organization (WHO), riding a Spain the obesity rate is 14,5%. Meanwhile he overweight it amounts to 38,5%. This means that 53% of the population is above a healthy weight.
The epidemic of the XNUMXst century
On the other hand, the intake of fish in your diet during the first years of life it is done essential. For all benefits that provide Omega-3 acids in the stages of developing, both fetal and infantile. Thus favoring retinal development. Just like the development of the nervous system in the fetus and also the brain in children.
Fetuses capture between 50 and 60 mg / day of this type of acid, so the fish consumption in pregnant women it becomes indispensable.
For those benefits of eating fish in your diet, it becomes an indispensable product for anyone. Being from easy digestion and with a content Low in calories, it is suitable for all age groups. That, regardless of the physiological state in which we find ourselves. Also, we have a variety in which to choose!
