Blue Fish Health Benefits

Do you know the health benefits of blue fish? Read on to find out more about this wonderful type of fish and the species that exist.

The health benefits of blue fish are little known to the general public. Eating blue fish is a great idea if you want to improve your diet. In fact, you should eat a portion of blue fish at least 2 or 3 times a week! In the lines below, we will explain why.

Blue fish

This type of fish is very nutritious due to the high biological value proteins and amino acids it contains. These organic molecules help you keep your tissues and organs in optimal condition. Also, the omega-3 fatty acids present in this type of fish counteract the “bad” cholesterol and can help lower blood pressure.

In general, fish contains minerals such as calcium, potassium, iodine, phosphorus, magnesium and zinc. It also contains vitamins A, B6, B12, D and E. The fish is classified according to its fat content, because there are lean or fatty species, as well as depending on its color – blue or white. If possible, you should eat a little of each type of fish weekly.

Blue fish has a higher percentage of polyunsaturated fats than white fish and also contains essential fatty acids.

Unlike white fish, blue fish contains between 8 and 15% polyunsaturated fat. In general, this high percentage of fat makes this type of fish more filling than its white counterpart.

Why are these species called “blue”? Well, it’s simply because of their skin color!

In the following, we will discuss the different species and benefits of blue fish, so you know how to include it in your weekly menu.

Blue fish species

Here are the nutritional values of the most popular blue fish species:

Tuna provides 200 calories per 100 g serving. It also contains proteins, minerals and vitamins with high biological value.
A 200 g serving of sardines covers the recommended daily dose of omega-3 fatty acids. Sardines are also rich in vitamin D and vitamin B complex.
200 g of mackerel provides about 40% of the recommended daily intake of phosphorus. This type of fish also provides important amounts of vitamin B12 and D, which your body needs.
As for eel, a 200 g serving covers the daily requirement of vitamins A and D, as well as 40% of the recommended daily dose of omega-3 fatty acids.
Salmon stands out thanks to its phosphorus content (about 50% of the recommended daily dose). It also contains selenium, iodine, potassium, vitamins B6, B12, D and E, thiamine and niacin.
Swordfish contains 283 mg of potassium per 100 g. It also contains many other nutrients.
Hamsia is distinguished by its content of water-soluble vitamins, especially from group B (riboflavin, B6, B12 and niacin).
A 100 g serving of popcorn provides six times the recommended daily amount of vitamin B12. It is also rich in niacin and vitamin B6.

It is important to note that some of the above species may be high in mercury, according to the United States Environmental Protection Agency. In general, the larger the fish, the more likely it is to contain mercury. That being said, buying a smaller fish can help you enjoy the health benefits of blue fish without poisoning yourself with mercury.

The health benefits of blue fish

1. Helps the development of the fetus

Omega-3 fatty acids contribute to the development of the unborn baby.

Recently, the FDA (Food and Drug Administration) recommended that pregnant women and young children eat more fish. This is due to the fact that fish contains proteins with a high biological value and essential fatty acids that contribute to the physical development of the child.

2. Blue fish is rich in calcium

Calcium is essential for bone formation and development. For this reason, we recommend eating fish such as sardines and anchovies. When you eat bones, you consume the type of calcium that helps keep bone and muscle tissue in optimal shape.

3. It is rich in iodine

If you have an iodine deficiency, include blue fish in your daily diet. All species of blue fish are rich in this mineral and can help you reverse iodine deficiency. Salmon and tuna contain the most iodine.

4. Prevents the occurrence of degenerative diseases

The antioxidant action of vitamins A and E present in blue fish protects you against cardiovascular and degenerative diseases (such as Alzheimer’s) and even against cancer.

5. Supports the functioning of the arteries

Vitamins from blue fish help control blood pressure and improve cardiovascular health.

A number of 16 scientific studies conducted in 2012 concluded that the intake of 425-4252 mg of omega-3 fatty acids significantly improves arterial function and overall cardiovascular health.

6. Helps heal wounds

Several studies have concluded that an adequate intake of high biological value proteins and vitamins is essential for an adequate wound healing response.

7. He is low in calories

8. Supports DNA regeneration

Blue fish is rich in vitamin B complex. These vitamins are essential in the process of DNA regeneration and also help you digest food and convert it into energy.

As you can see, the benefits of blue fish are many and varied.

Include blue fish in your daily diet. However, keep in mind that some species, such as swordfish, may contain high levels of mercury. Ask your family doctor for advice if you have any questions.