THE WONDERS OF FISH.

We will classify fish as white fish, oily fish, and molluscs.

The tail is what distinguishes one from the other, as oily fish have a tail shaped as a V whilst white fish have one that is rounded.

1. OMEGA 3.

Fish is rich in polyunsaturated fats that are fundamentally Omega 3s.

It is important to note that the functions of these fatty acids include the maintenance of healthy skin and the prevention of a number of pathologies including cardiovascular accidents, hypertension, specific types of cancer and degenerative diseases such as Alzheimer’s.

Oily fish are the richest in Omega 3 e.g. salmon, anchovies, sardines, mackerel, etc.

2. PROTEINS.

Fish contains a high content of rich quality proteins that make them easier to digest than those found in meat and promote the development of our muscular and immune system.

3. VITAMINS.

Vitamins, especially A, B, D and E promote the healthy maintenance of our eyes, skin, bones and immune system. The presence of Folic Acid and Vitamin B12 in most of these types of fish make them essential in the prevention of anaemia. The major component of these vitamins can be found in muscles, anchovies, herrings, oysters, clams, cockles, sardines, cod, etc.

4. IRON.

Fish contains high levels of iron, especially in sardines, anchovies and muscles and therefore prevent iron-deficiency anaemia. The iron present within them is absorbed more efficiently into the body than the one present in vegetables.

5. POTASSIUM.

The potassium prevents hypertension and a higher quantity can be found present in fresh fish.

The fish richest in potassium are cod, salmon, sardines, muscles, etc.

6. PHOSPHOROUS.

Phosphorous along with calcium maintain our bones and teeth strong whilst also contributing to our brain health.

7. CALCIUM.

The calcium that is present in sardines, anchovies, and small fishes contribute to maintaining good blood circulation, bone development and muscle contraction.

8. IODINE.

The richness of this mineral makes fish the key to ensuring that the thyroid functions properly. Let us remind ourselves that iodine is one of the basic elements in the production of the thyroxin hormone. The fish that are richest in iodine are: cod, clams, cockles, etc.

9. SELENIUM, COPPER, ZINC.

These are some of the other minerals present in fish and that also contribute to our good health.

Fish is key in a healthy diet and we should be eating it 3 to 4 times a week, combining oily fish, white fish and mussels in portions of approximately 100 grams.
This will help us to maintain strong and healthy.