To have a healthy and balanced diet it is very important that the fish has a prominent presence. In fact, nutritional experts recommend the intake of 3 to 4 servings per week, with at least two of them being blue fish.
This is so since fish is a highly nutritious food that provides high biological protein values, vitamin D, vitamin E, vitamin A, phosphorus, among other nutrients.
Below we list the characteristics and differences between white fish and blue fish . Know their properties and include them in your diet!
White Fish
White fish, also known as lean fish, has a fat content that does not exceed 2% of its total weight. This type of fish is ideal for weight loss diets due to its low fat content.
The best known species of white fish are fresh cod, sea bass, sole, hake, monkfish, whiting ...
Its most significant properties are as follows:
- Easy digestion: whether grilled, boiled or steamed, white fish is ideal when suffering from some type of ailment related to digestion.
- Low in calories: this type of fish is also ideal for low calorie diets; 100 grams of white fish has approximately between 70 and 90 calories.
- Vitamins and minerals: white fish mainly contains vitamin B and is also rich in phosphorus, contributing to the maintenance and strengthening of bones and teeth.
- White fish proteins have a high biological value providing the amino acids necessary for the optimal functioning of the body.
Blue Fish
Unlike white fish, blue fish is rich in fatty acids and has 5% of fats abundant in polyunsaturated fatty acids (white fish only 2%), omega 3 being the one that helps control LDL cholesterol levels. Its consumption helps prevent cardiovascular risks and circulation problems.
In addition, it contains between 18% and 20% more proteins of high biological value.
This is due to the fact that blue fish during their life cycle make great migrations, and because of this they accumulate large amounts of fat in their muscles. This does not happen with white fish, which swim in calmer waters and their displacement is usually short.
The best-known species of blue fish are albacore, tuna, anchovy, mackerel, sardine, swordfish ...
Like white fish, blue fish is rich in vitamins and minerals, as well as amino acids.
These are its most important properties:
- Amino acids such as lysine, which favors the correct growth and development of children, or tryptophan, involved in the production of red blood cells and blood formation.
- Contains vitamins such as A and D, and also has a high content of vitamin E, whose most significant property is the antioxidant. Vitamin B12 also has a very important presence in this type of fish.
- Sodium, potassium and calcium are minerals that are abundant in blue fish.
From Nardín we recommend supplementing a balanced diet with exercise to avoid cardiovascular problems and enjoy a healthy lifestyle.