Discover the benefits of each and add them to your weekly diet

Fish is so nourishing that it should be an important part of our routine diets. It has so many health benefits that many endocrinologists recommend eating three or four servings of fish every week (one 150 serving of fish is the equivalent of a medium fillet).

It is a very nourishing food that contains polyunsaturated fatty acids, a type of “healthy fat” that help us to keep bad cholesterol down and increase our reserves of good cholesterol. These acids, such as omega 3 and omega 6, are good for the heart because they help to keep blood pressure under control and improve the endothelial vascular function (of the heart).

Types of fish

There are two types of fish, white and oily fish. The main difference between them is the amount of oil they contain.

• White fish

Hake, cod, John Dory, monkfish, sole and whiting are some of the most popular white fish. This type of fish contains between 1% and 3% fat, it is easily digested, contains more water and is low in calories.

In addition, white fish contains large quantities of group B vitamins, essential for the proper functioning of the nervous system and the immune system, as well as phosphorus, calcium, iron, iodine and copper, minerals that contribute to growth, control the thyroid and keep the nerves, arteries and skin healthy.

• Blue fish

These include species such as sardines, anchovies, tuna, salmon, trout, horse mackerel and mackerel. Blue fish contains between 8 and 10% fat, which is mostly polyunsaturated fat (omega 3, 6 and 9), making it very beneficial for the heart and the arteries.

This type of fish is a great source of fat-soluble vitamins (A, E and D), which help to fix calcium in the bones and act as antioxidants, fighting free radicals (which cause ageing and degenerative diseases) and stimulate the formation of new cells.

Because of this, eating blue fish is a good idea if you want to protect your heart, strengthen your joints and have better-looking skin. If you eat the bones, you’ll get even more calcium.

It isn’t fair to say that one type of fish is better than the other, because they both contain so many nutrients vital to our health. Your best course of action is to eat fish oily and white fish several times a week alternately and enjoy all the benefits.

Remember: White and oily fish are best baked or grilled. It’s a perfect dinner and goes well with all types of vegetables.

This post is also available in: Italian