Like eating seafoods? The beneficial effects of seafood on health are widely known. It is known that fish, shrimp, squid, octopus, oysters, clams and mussels strengthen the immune system, contribute to lower cholesterol levels, prevent dementia, avoid diabetes, reduce the chances of depression, help build muscle and protect against cardiovascular disease. But to enjoy these advantages completely and avoid spoiling the diet, you need to take some care.
Starting with the fish, it is important to note that the form of preparation greatly influences the amount of calories that this food will add to the daily menu. The ideal is the consumption of grilled or roasted, preferably accompanied by light sauces, rice, purees, and vegetables. When fried, the fish becomes a very greasy item and loses the protective status of the brain and heart.
Consumed raw, in the form of sashimis, fish preserve all of the nutrients. Although many still “twist the neck” for uncooked preparations, raw fish are rather healthy and tasty options for our food. To consume the raw fish it is necessary to be frozen for seven days at a suitable temperature (-20 ° C) in order to eliminate possible parasitic contaminations. In order to choose a good fresh fish the odor must not be putrid and must conform to the species chosen, the eyes must be bright and occupy the whole eye cavity, the scales must be firm and resistant and translucent and bright coloring; gills must be red or pink and moist.
The liposoluble vitamins (A, D and E) present in tuna and salmon are very resistant to heat. However, exposure to high temperatures can reduce omega 3’s properties. Omega 3 is known to have a good effect on blood vessel health.
The Omega 3
Omega 3 is part of essential fats and plays a very important role, as well as being very beneficial to health. Fats are needed in our food and body. But not all are equal, nor do they offer us the same things. There is a specific type, which we call essential fats. The term is used simply because our body is not able to synthesize them. Thus, it can only obtain it by means of foods that we consume, that is, of the feeding that we take.
To begin with, omega 3 is essential for the correct development of the nervous and ocular system of fetuses; in addition, it plays a fundamental role in the cognitive development of children. Therefore, it is essential to eat adequate levels of omega 3 during pregnancy, lactation and early childhood. The proof of this is that breast milk itself is rich in omega 3. But if this fat is famous for something, it is certainly for its protective role in dealing with cardiovascular disease.
Its consumption helps to lower triglyceride levels and raise levels of good cholesterol (HDL). In addition to having vasodilator effect, which causes the risk of thrombosis and with this, cardiovascular accidents, decrease. And at the level of the circulatory system, it manages to increase the elasticity of the walls of the arteries, preventing hypertension.
The omega 3, by the way, is the great star when it comes to the marvels coming from the sea. This type of fatty acid, found mainly in cold water dwellers such as salmon, tuna, sardines, herring, anchovies, mullet, cod and trout, promotes a general cleaning in the arteries. In addition, it makes the heart beat hard because it increases good cholesterol (HDL) and reduces bad (LDL). And it also lowers triglyceride levels and blood pressure, preventing atherosclerosis, stroke, and stroke. It is worth mentioning that sardines and canned tuna are also good options. In fact, the canned sardines available in our market have demonstrated very satisfactory omega-3 content.
To benefit, it is necessary to consume fish in good portions. Some researchers found that heart attack victims increased their chances of avoiding new problems by 29 percent, eating fish at least twice a week. Therefore, schedule the presence of this food on your weekly and daily menu.
Before choosing which delights to savor, be aware of the nutritional information of each seafood. In the quantity of calories, considering 100g of raw foods, the champions are the lobster (112 kcal), the siri (107 kcal) and the shrimp (106 kcal). You need to get more and more information.
The least caloric are oyster (59 kcal), shellfish (74 kcal) and octopus (82 kcal). All seafood, especially lobster, shrimp, and crab, are high in protein. They are fundamental to our body because they offer amino acids, which help build new tissues, such as muscle. In addition, they form enzymes, hormones, and antibodies. Shellfish has so many benefits and for your information, you can get more info by visiting .
You have to know that another healthy member of these foods is the so-called good fats. Highlights go to the crab, the mussel and the shrimp. On the other hand, cholesterol is present in seafood and needs to be controlled. In high amounts, the substance is related to the development of cardiovascular diseases. The champions on offer are squid and shrimp. The oyster, on the other hand, comes on the scene with a low amount of fat, followed by mussels and shellfish.
Now that you are inside the nutritional properties and powers of these foods, choose your recipe and feel the whole week by the sea. Seafood is the greatest gift to us humanity. Hopefully, this article is useful to help you live healthier.