Experts highlight how including fish in your diet can prevent diseases and promote overall body health
With increasing interest in adopting healthy eating habits, including fish in the diet has been widely recommended by nutrition experts. Nutritionist Marcella Garcez, director of Abran, and nutritionist Priscila Moreira, from the Dante Pazzanese Institute, highlight the numerous benefits provided by fish, which range from preventing heart disease to strengthening the brain and immune system.
These foods are recognized for their richness in proteins, vitamins, minerals and healthy fats, such as omega 3, which are essential for the proper functioning of the body.
In this context, not only the nutritional properties of fish stand out, but also their individual characteristics, such as caloric content, nutrient profile and preparation methods, providing individuals with essential information for a conscious and healthy choice when composing their meals.
See 5 fish and their benefits:
Cod: Popular in Easter cod, this salted and dried fish is rich in nutrients such as iron, magnesium and calcium, as well as vitamins D and B12. With 105 kcal and 22 g of protein per 100 g roast, it is important to consume it in moderation due to the high salt content.
Corvina: With white meat and a peculiar flavor, corvina is a light option, containing proteins, calcium, iron, potassium and vitamins from complex B, D and K. It can be prepared in different ways, such as stewed, fried or roasted, providing 221 kcal and 18.2 g of protein in 100 g breaded and fried.
Little Pig (Peroá): With firm, low-fat flesh, this fish is rich in vitamin A, phosphorus, potassium and selenium. Widely consumed breaded and fried, it can also be prepared roasted or sautéed, offering 93 kcal and 20.5 g of protein in 100 g.
Mullet: This saltwater fish is a source of protein and healthy fats, as well as containing nutrients such as calcium and phosphorus. Versatile, it can be consumed in various ways, from cooked, stuffed and fried to raw in sushi and sashimi. With around 207 kcal and 29.3 g of protein in 100 g of roast, it is an excellent choice for main dishes.
Herring: Its versatility in the kitchen allows it to be consumed in various ways, such as onion, breaded, fried, smoked or roasted, making it a great option for salads and sandwiches. With approximately 200 kcal and 23 g of protein in 100 g of roast, it is a nutritious and tasty source. The information is from UOL.
