In many parts of the world people do not imagine a day without fish or seafood.
Read to the end to get the most useful information.
According to one of the most comprehensive studies «SEAFOOD STUDY 2017" presented by Norwegian Institute of Agriculture and Food, the consumption of fish and seafood every year increases. In 2017, world per capita consumption exceeds 20 kg, the largest growth comes to salmon and sprat. Records from European countries conquered Portugal and Norway. They are the result of more than 50 kg of fish per citizen per year. In countries such as Poland, the Czech Republic and Lithuania, consumption is only 12 kg.
The most popular species of fish remains salmon, herring, cod, mackerel and tuna.
1. Herring
Neither party is complete without herring. Food this fish available in several embodiments: fried, vinegar or brine with plum jam or spicy marinade. 100g fresh herring contains 161 calories, 16.3 g protein, 10.7 g fat, and 1.41 g of omega-3 fatty acids. Herring is rich in vitamins A, B6, B12, E and D and minerals zinc, iron, calcium, copper, iodine and phosphorus.
The most delicious herring variety produced in the Netherlands under the brand name "Mathias". In Russia, it is manufactured by "Santa Braemar." These young fish caught in early May before the first spawning.
Buying herring, pay attention to the fact that it is well covered with brine. If it is not enough of the taste of fish varies. It becomes sluggish and dark in color.
2. Salmon
The nutritional value of salmon: 100 g 201 kcal fish, 19.9 g protein, 13.6 g fat, and 3.41 g of omega-3 fatty acids. What is important, it does not have carbohydrates. Along with such valuable nutritional fish in many vitamins B, A, D and E, as well as mineral substances calcium, zinc, potassium, iodine, selenium, and phosphorus. Such a set of elements of a beneficial effect on eyesight, nervous system and skin appearance.
The Baltic salmon - best fish you can buy. It is eaten as fried, smoked or raw as a part of the land.
Unfortunately, in many stores it offers salmon grown on farms. Therefore, before you buy it, read the label and choose only the wild-growing fish. This dark salmon-pink and even red.
3. Mackerel
100g fresh bonito 181 kcal, 18.7 g protein, 11.9 g fat, and about 2 g of omega-3 fatty acids. The composition also includes potassium, phosphorus, magnesium, iron and vitamins D, A, E and group B. Dangerous is that contained in fish purin - an organic compound which is in the excessive use can cause arthritis.
In most cases, the fish are sold in closed containers with oil or thick tomato sauce, which is composed of sugar, preservatives and sometimes potato starch. All this increases the caloric content of the product, which makes the food less healthy. Best place to buy fresh fish and cook in the oven or fry in a Teflon pan without adding fat. Meat must have a cream color with dark muscle fragments.
4. Cod
In total 100 g of cod 69 kcal, 18.1 g protein, 0.6 g fat, and 0.18 g of omega-3. It lacks sugar. Portion 100 g of cod covers almost 1/3 day selenium. As in the other above-mentioned types of fish, cod is rich in vitamins A, D, E, B12, nicotinic acid and nikotinomidom, and also contains a lot of phosphorus and potassium. Cod liver extract fish oil - the best way to strengthen the body's immunity.
Cod caught in the Baltic Sea, and out of season imported from other countries. Shiny, slightly porous surface of cod and its specific aroma indicates a good quality fish. When buying pay attention to it.
5. Tuna
In 100 g of fresh tuna 137 kcal, 23.7 g protein, 4.6 g fat and 1.08 omega-3 fatty acids. Canned tuna - this is one of the most commonly used products, not only in Russia but also worldwide.
As fresh tuna and canned contain calcium, iron, potassium and phosphorus. However, canned foods are much less mercury than fresh fish. So it is best tuna is in the processed form. Safe amount of 280 g per week. Fresh tuna, experts recommend eating less. Meat fresh fish should have a light pink color.
Important to remember!
Fish and seafood - are important elements of a healthy diet. Along with a low-calorie, they are rich in animal proteins, essential fatty acids, essential vitamins and minerals, and sugar content in them is minimal. It recommended to use at least once a week.
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