with more protein than beef steak

Related news

We know the theory perfectly: quality, variety of nutrients and balance are behind a healthy diet. However, there are still some foods that we look at more out of the corner of our eyes than others due to a number of factors. Not to be outdone, we buy less and less in Spain fresh fish and according to the latest data from the Ministry of Consumption, we do not exceed the average of 9.63 kilograms per person per year, while we consume 44.74 kilograms of meat per year. Meat options also seduce us with their protein content, but at this moment a new discovery related to fish and shellfish it can make us change our minds.

A study by Swedish research institutes published in the journal Communications Earth and environment has discovered that fish such as salmon, anchovies or herring they contribute more protein than beef, pork or chicken. This is a study in which they assessed the nutrient density of 41 different species of fish and shellfish and the greenhouse gas emissions resulting from their fishing or extraction to establish a list of foods that provide greater benefit in meeting the nutritional needs of juveniles. climate influence.

[Estos son los 5 pescados más saludables que existen: indispensables en tu dieta]

The study included 14 farmed and 27 fished species representing 27% of global fish and shellfish production volume, including algae, with 2015 data drawn from official databases of Switzerland, Japan, Canada and FAO. According to the researchers’ conclusions, which were based on the analyses raw food productsAt the top of the table are fatty fish, such as wild pink salmon or sockeye, followed by small blue fish (anchovies and herring), and shellfish such as mussels and oysters.

What nutrients were analyzed?

Proteins are a type of macronutrients necessary for the proper functioning of our body and consist of amino acids, some of which are essential and therefore cannot be synthesized by our body. Therefore, we have to take them in with food and that the intake of animal proteins is generally the most appreciated. Moreover, other desirable nutrients were also evaluated in the study such as omega 3 fatty acids, vitamins A, D, E, B6 and B12, thiamin, riboflavin, niacin, pantothenic acid, folic acid, calcium, copper, iron, potassium, magnesium, phosphorus and zinc, along with two undesirable ones: saturated fatty acids and sodium.

[Mercurio en el pescado: éstas son las 13 especies más seguras para tomar en España según el CSIC]

What other nutrients does salmon contain?

Family of salmonespecially salmon (Salmo salar) has an exceptional nutritional profile, highly appreciated taste and great versatility in cooking. In addition to being a source of high-quality proteins, it is also a source of monounsaturated and unsaturated fatty acids, omega 3, vitamins from groups B, D and E, of which it covers from 23 to 71% of the recommended daily intake. It also highlights the content of minerals such as potassium or phosphorus, ensuring an almost optimal amount for a day.

Although it is a very fatty fish, your lipids are healthy and significantly reduces cholesterol levels, which is why it is recommended by the Spanish Heart Foundation (FEC), where they also point out that it stimulates the production of HDL ―known as cholesterol good― and strengthens the heart muscle. It also contains antioxidants such as carotenoids, to which it owes its shine, protecting against free radical damage. Salmon prevents inflammatory processes, and although it is very high in calories (182 calories per 100 grams), it is very filling and is a good choice for a child.

Other anchovy nutrients

Although the consumption of anchovy The most common in Spain is canned, it is true that in this format it loses its properties and gains disadvantages, such as excess salt which is completely prohibited for some. Fresh is healthier, and it is a food rich in omega 3 fatty acids, vitamins A, D, E and K, in addition to those from group B (B2, B3, B6, B9 and B12) and minerals such as calcium, phosphorus and potassium in large quantities. quantities.

[Éstos son los mejores pescados del ‘súper’ para tomar según la doctora De Vera]

Anchovies are good allies maintenance of the skeletal system (especially if eaten whole, so as not to expel calcium from the bones) and the immune system, but they also take care of the cardiovascular system and provide large amounts of energy. Also, among other properties, it favors intestinal transit, prevents anemia and contributes to good eye health. They are also indicated in pregnancy due to their contribution of folic acid and iodine, in addition to iron.

Properties of herring

Although more unknown here than the previous ones, herring is very similar to sardine and is found in the North Atlantic, in waters that do not exceed 15 degrees. In addition to its proteins, which in this case are encoded in 18 grams of edible part of 100 grams, contain both monounsaturated and unsaturated fatty acids, omega 3, selenium, potassium, phosphorus, riboflavin, niacin, vitamin D, vitamins B6 and B12.

With 9% healthy lipids, herring it is a fish that is healthy for the heart and is a source of selenium ―contributes to the protection of cells from oxidative damage―, phosphorus and potassium, as well as the previous two types. Also like them, the vitamin content is very significant, highlighting riboflavin, niacin, vitamin B6, B12 and D. According to the Spanish Nutrition Foundation (FEN), a portion of herring covers 183% of the recommended intake of vitamin D.

[Los tres novedosos pescados que arrasan en Mercadona: sanos y cuidan el corazón]

Leave a Comment