We often hear say that blue fish They are very beneficial for our health, providing omega 3 and essential fatty acids that protect our heart, also benefiting the appearance of our skin and hair. But this is not the only goodness of these foods. Blue fish are also low in calories and saturated fat, so they become an excellent animal protein alternative if the goal is to take care of your figure.
It should be noted that this terminological difference is not due to any biological aspect, the category of blue fish is simply due to nutritional criteria, in fact, they are those in which the proportion of intramuscular fat is greater than 5%, fat than in its large Most are unsaturated.
Although in recent years it has been gaining in popularity, there are still many people who do not know what options are included in this group. That's why we explain to you what are the blue fishYou may also be interested: What are the best foods for dinner
Why are they called blue fish?
The blue fish they owe this name because, for the most part, all the fish that fall into this category have a bluish skin tone. But beyond denominations, the important thing about this food group is that it is the fish group that offers the greatest contribution of omega 3 fatty acids and essential oils which are very beneficial for our cardiovascular health. That is why it is considered one of the healthiest and recommended food groups.
Below we will talk specifically about some of the most popular blue fish and then we will give you the complete list of this type of food.
Undoubtedly this is one of the kings of blue fish. Salmon is a very popular fish, not only for everything it gives us on a nutritional level, but for its versatility in cooking and its fantastic flavor.
We are in front of a fish that is very rich in protein and fatty acids that help, nutrients that help us regulate our levels of cholesterol and triglycerides in the blood, being a great alternative for patients who have these problems.
Further, its high mineral content as iodine and magnesium also benefit the functioning of our muscles and brain, making salmon a very healthy option. Finally, it should be added that the numerous studies that have been done regarding the properties and benefits of salmon highlight that it is an excellent product to avoid cognitive problems, to reduce inflammation and symptoms of diseases such as arthritis and that can help prevent cancer.
In the list of blue fish, tuna is one of the most popular. Tuna is one of the most consumed fish worldwide, not only within the group of blue fish. But not in all its presentations is equally good, nor in all presentations offers so many benefits. In this regard, it should be said that fresh tuna is much more recommended than its canned or canned versions.
In its fresh form, salmon can prevent cardiovascular disease, as well as some of the risk factors that produce them:
- Overweight and obesity
Its intake, in addition to helping control cholesterol and triglycerides, provides important minerals, vitamins such as A and those of group B and folic acid. Like salmon, tuna is widely used in the kitchen for its versatility, so we propose several recipes with tuna that you can easily make at home.
Unlike other fish that you can find in this article, sardines are a great alternative because of the fact that, in addition to being highly nutritious, they are also very economical.
Sardines are not only capable of providing the typical benefits of blue fish, they are very rich in calcium, benefiting significantly the health of our bones. In this regard, canned sardines have a higher calcium content than fresh sardines, since they are consumed with thorn included.
However, this fish is not recommended for everyone. Among the people who should not consume sardine are those who suffer from gout, since its purine content means that once in the body they are transformed into uric acid.
Another prominent option within the group of blue fish, especially if consumed very fresh. Trout provides essential fatty acids but it is also very rich in potassium and phosphorus, benefiting our muscles and promoting the elimination of body fluids.
Anchovies and anchovies
These fish, which we usually consume canned or vinaigrette, are also found within the group of blue fish. Although we usually use them as ingredients in various preparations, they offer the same benefits of any type of blue fish, however it is important to remember that the best way to eat them is fresh and natural, since oil or vinegar versions may contain a lot of salt or fat.
Full list of blue fish
The group of blue fish It is quite broad, and in addition to the alternatives we have mentioned before, they also include:
- The salmon
- The anchovy
- The swordfish or emperor
- The pretty
- The conger
- The dogfish
- Horse mackerel
- The trout
- The turbot
- Cod liver
- The tuna
- The trout
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