A healthy diet is a diet consisting particularly fat quality and insufficient quantity. In addition to the vegetable oils, oilseeds or certain fruits and vegetables like avocado, good fats are also found in fish. But not just any. Fitnext offers all about fatty fish called (or blue). Which to choose? What are the benefits in terms of health? Should you avoid certain species and why? You will become an expert on these particular foods rich in omega 3. It’s your heart and your brain will tell you thank you!
WHAT IS A FAT FISH?
By “fatty fish” means freshwater fish or live seafood in cold water. Specifically, it is salmon, herring, sardines, mackerel, anchovies, halibut, tuna and swordfish. The special feature of these fish is that they contain 5 to 12% of lipids, against only 1-4% for so-called “lean” fish that are, for example, bar, cod, place, hake or sole. But do not panic, when talking about fat and fat, they are classified in the category of good fats. Besides being rich in iron, zinc, iodine and selenium, these fish are beneficial effect due to their high content of polyunsaturated fatty acids, including the famous omega 3.
Many studies, including Inuit (major consumers of fatty fish), have shown that regular consumption of fatty fish, so rich in omega 3, limit the cardiovascular problems. In addition, these fatty acids play an important role in the visual and brain functions. Omega-3 fatty acids may thus help prevent macular degeneration (AMD) and have beneficial effects on some depression problems. They also have a positive impact on the immune system.
THE PROBLEM OF FISH FARM
For many years, the problem with oily fish is that they come more often from farms. If aquaculture can afford not to have overfishing phenomenon of some species with the inherent risk of extinction, the reality of these farms is often sad. Norway and its many salmon farms largely hit the headlines in recent years because of practices out of step with human health but also the environment. Thus, there are hundreds of thousands of fish that are crowded, fed vegetable and animal meal and cared for regularly antibiotics great reinforcement. If these farmed fish arrive quickly at maturity, are fatter and fatter as a result of their diet, nutritional quality is she, at least go to the consumer.
How indeed believe that arowana fish in malaysia can be beneficial to health when he lived crowded, ate pellets all his life and has been copiously treated with medications? We do not say that you should not eat oily fish. Quite the contrary. But as consumers, we need to make choices conscientiously. And in the case of lasting health, the choice should ideally cover the fish line or from organic farming, which guaranteed a healthier fish food and very strict regulations regarding the use of drugs.
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The seas and oceans of the world are now affected by the increasingly worrying pollution problems and the first affected are obviously the fish. Whether or not fat elsewhere. On fatty fish called high water – as opposed to farmed fish – they are likely to contain heavy metals (in particular mercury) and pollutants, some organochlorines such as PCBs. As we can read that the French Ministry of Ecology, “the PCB have a long persistence in the environment and can be transported long distances in the environment. In fact, PCBs are poorly biodegradable substances after release into the environment, accumulate in the food chain. “Moreover, it should be noted that PCBs are fat soluble, that is to say, lipid soluble, and your body makes all the more fresh. So you understand the magnitude of the problem.
Under these conditions, at Fitnext we still forbids you not to eat fish but they give you a tip: most fish is, the more he lived longer. And a tuna or salmon have more time to garner pollutants in their bodies a sardine or mackerel. It is better to eat little fatty fish, which by state of facts, will be less affected by marine pollution. Furthermore mackerel and sardines, you can also turn to the herring and anchovy.
HOW TO CHOOSE A FATTY FISH?
At your fish, you will understand, choose line fish. Often more expensive, we grant you, they will be even better for your health. If you have difficulty in purchasing fresh fish, frozen – always respecting the tips above – can be an alternative. In a release smoke or canned oily fish are also nutritionally interesting and rich in good fats. After all is a matter of taste.
For those who are watching their weight, but avoid sardines bathed in oil, oils which, by the way, are not always of high quality. Also avoid frying or other preparation that seeks to add fat to fatty fish …. To make proteins and omega 3 of these fish, as well are the followers of Okinawa Japanese diet, you can eat once or twice a week. Your arteries, your skin and your brain will thank you.