Learn about the three main variants of white fish and their role in health


The consumption of fish is vital in any healthy diet, it is one of the best sources of proteins of high biological value, vitamins, minerals and Omega 3 fatty acids

Follow one healthy and balanced diet It is considered one of the fundamental aspects of good health. That is why today all kinds of dietary recommendations that are related to positive effects mainly for provide the body with all the nutrients it needs and at the same time they are foods of great therapeutic power, which are important in the disease prevention.

The truth is various specialists in medicine and nutrition have emphasized on a particular topic: the consumption of red meat and their health consequences. Although it is not about demonizing any food, it has scientific references that relate the excessive consumption of meats with the inflammation, accelerated aging, osteoporosis, the acidification of the organism, cardiovascular diseases, an increased risk of cancer and in general a shorter life expectancy.

Based on this the popularity of fish grew significantly and has been considered one of the essential foods in the diet. This is because fish provides essential macro and micronutrients for the smooth functioning of physiological reactions, it is one of the best sources of protein, vitamins D and the from group B and minerals like iodine, potassium, iron, calcium, and other nutrients. At the same time, one of its main qualities is related to its high content in Omega-3 fatty acids, considered a treasure for protect cardiovascular health.

According to Spanish Heart Foundation, fish is essential in any healthy diet and its recommended intake ranges from 3 and 4 servings a weeka (1 serving = 125-150 grams). Additionally, they point out that there is a recent study published in the journal Hospital Nutrition, made by Department of Preventive Medicine and Public Health of the Faculty of Medicine of the University of Valencia, which concludes that fish consumption is associated with a lower risk of developing diabetes.

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The fish carries a light, fresh and filling meat, at the same time lends itself to create everything type of combinations and is a good ally in prevention of complex diseases. Its consumption is also related to great advantages to promote weight loss, improves digestive and intestinal health, promotes good heart health and stimulates mental performance.

Fish are normally divided into two categories: White and blue, the main difference between them lies in the amount of fat they contain. Being the white variants leaner meats since they contain between 0.1 and 2% lipids in its composition.

We can currently find a long list of varieties of white fish in the market, however there are some that are a best price-quality option and which are a great alternative in nutritional matter. Know what the main three and start integrating them as part of your diet.

1. Hake

Hake is one of the variants of most popular white fish, is also known as European hake (although there are many species), it is a fish that can only be fished in the high seas, in cold waters. All species of hake can be found in the southern American cone: Argentina, Chile and Peru, They are also a typical fish of Northeast Atlantic, and to a lesser extent in the Mediterranean Sea, in the Black Sea and in the eastern central Atlantic.

It has the peculiarity of being a timeless type of fish, that is to say that it is found without problem throughout the year and is distinguished by large freezing capacity. It is highly valued for its lean meat, its good content in proteins of high biological value and very low caloric intake. It also highlights its content in vitamins of group B (B1, B2, B3, B9, B12), which, except for B12, allow the use of energy nutrients (carbohydrates, fats and proteins). Its consumption is related to weight loss benefits, is a good ally in prevention of osteoporosis, encourages good functioning of the nervous system and the muscle activity and participates in energy obtaining processes.

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Hake. / Photo: Pixabay

2. Golden

The golden is considered one of the lighter white fish, lives in cold waters and far from the coast, it is very common to consume it fresh and less common in frozen version. It is a treasure for health and this is due to its unmatched content in all essential amino acids that the body needs to ensure tissue repair. It stands for its leucine content, which plays a key role in muscle building. It is a fish very soft and low in calories and fat, this allows immense versatility of culinary creations.

The bream has the peculiarity of being a variant rich in Omega 3 and 6, very beneficial fatty acids that are directly related to cardiovascular health. Its meat is an authentic source of potassium, sodium, phosphorus, magnesium, iron, and zinc. All these minerals are necessary for the nervous system, strengthen our bones and muscle activity. They are also related to great qualities to provide energy and stimulate good digestion. One of its great characteristics is related to its high iodine content, essential mineral in the prevention and treatment of various pathologies in the thyroid.

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Baked dorada./Photo: Reforma Agency

3. Sea Bass-Robalo

Sea bass also popularly known as snook is one of the most appreciated products since gastronomic point of view. It’s about a saltwater and rock white fish, this means that in your wild state It is found near the coast and usually inhabits cliffs or places where the tide hits hard.

Among its main characteristics is its lipidic profile, is a fish that belongs to the category of semi-fats, this concept refers to the variants that contain between 3-5% fat. It is a highly valued fish for being one of the leanest variants, since it provides 1.3 grams of fat per 100 grams. Sea bass is characterized by being a food that provides significant amounts of potassium, phosphorus and iron and to a lesser extent magnesium and sodium. Potassium plays a key role for the nervous system and muscle activity. For his part the iron It is necessary for the generation of hemoglobin, a protein that carries oxygen from the lungs to all cells, and its adequate consumption prevents iron deficiency anemia. Magnesium is also important as it is related to the proper functioning of the intestine and favors the nerves and muscles. Sea bass is a food that is also improves immunity and has a mild laxative effect.

Bass.
Bass. / Photo: Pixabay

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