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Fish plays a fundamental role in the Mediterranean diet. Science has proven that eating the right amount of fish can help maintain good health.
It is a food with as many proteins like meat, rich in vitamins and minerals. Some varieties are also an essential source of Omega 3, fatty acids beneficial for cardiovascular health. Various studies support the advantages of its consumption. A very recent one associates it with a lower risk of diabetes.
The consumption of fish is part of a balanced diet. Its intake should be 3-4 servings a week (1 serving = 125-150 g). It is a complete food that provides us with proteins of high biological value, vitamin D and group B, iodine, potassium, iron, calcium, among other nutrients. Another advantage corroborated by various studies is the relationship between the consumption of oily fish (sardines, mackerel, tuna, bonito, swordfish, salmon, herring, anchovies, horse mackerel .) the prevention of cardiovascular diseases. This type of fish is an essential source of Omega 3 fatty acids, reducing LDL (‘bad’) cholesterol levels and slowing down the accumulation of fatty plaque in the arteries.
Fish has been shown to benefit the heart, preventing the blood from supporting abnormal clotting that can cause a heart attack, attributable to the omega-three fats it contains.
It provides potassium and has little sodium. Therefore it will improve blood pressure.
A diet rich in salmon oil reduces cholesterol by 20%, and triglycerides are reduced by almost half.
According to their fat content, they are classified into:
White, with less than 2% fat.
Blue or fatty, with more than 5% fat.
Whitefish are :
- Turbot
- Bass
- Hake.
- Cod
- Sole
- Snuff
Bluefish are :
- Sardine
- Swordfish.
- Salmon
- Trout
You see, fish is a natural source of endless vitamins and properties for our body and health.
The role of a healthy and balanced diet is fundamental in preventing certain diseases, called “well-being diseases,” and this can be represented in the food pyramid.
Foods such as grains, fruits, vegetables, olive oil, dairy products, and yogurt are the basis of a healthy diet and should be eaten every day or even twice a day.
You should eat foods in the central part of the pyramid (white meats, legumes, cream cheese, and fish) two or more times a week.
Finally, there are red meats and sweets to consume once a week at the top of the pyramid.
Fish plays a fundamental role in the Mediterranean diet. Science has proven that eating the right amount of fish can help maintain good health.
Indeed, fish (fresh and preserved) provides valuable nutrients such as proteins of high biological value, mineral salts, and omega-3 acids. This is why the New Pyramid of the Sustainable Mediterranean Diet proposed by IFMeD recommends eating at least two servings of fish per week.
