How much fish to eat a week

The fish It is a specially recommended food in the pursuit of a varied, healthy and balanced diet, thanks to its nutritional properties, qualities and fundamental benefits for our health.

It becomes, in fact, an essential food in the Mediterranean diet, considered one of the most balanced and healthy diets that exist, when contemplating the consumption of vegetables, fruits, vegetables, cereals, legumes, nuts and olive oil.

A food very rich in proteins

Among its most important nutritional qualities, fish stands out for its high content of good quality proteins, just as it happens with meat. However, unlike this, fish has a much healthier fat (lipids) profile.

Its protein content is around 15 and 20%, and are considered high biological value proteins because of their content in all essential amino acids, which ultimately our body needs to function properly.

It also stands out for its high content of minerals: calcium, phosphorus, magnesium, iodine, potassium, sodium and iron.

High content of fatty acids

In addition to its healthy protein content, fish is also known for its fatty acid content, including omega-3. These fatty acids are especially recommended during pregnancy, breastfeeding and childhood, since they are part of the nervous system, cell membranes and the retina.

On the other hand, fatty acids are also suitable for maintaining good cardiovascular health.

Differences between white and blue fish

As with meat (for example, we find red meat and white meat depending on their origin and the presence of fats), we must differentiate between white fish and blue fish. In short, their differences are the following:

  • White or lean fish: they have less fat than blue fish.
  • Blue fish: contain more than 5 grams of fat per 100 grams of edible meat. In addition, they tend to be richer in unsaturated fats (omega-3 fatty acids, oleic and linoleic fatty acids). It has a higher content of vitamin A and D, compared to white fish.

How much fish to eat a week?

The ideal would be eat at least two servings of fish a week. Although the advisable thing is consume three to four servings, which is equivalent to consuming about 700 grams of fish a week.

In the case of the smallest of the house, it is recommended to consume four servings of fish per week, of which between one and three servings should be blue fish.

Remember that its consumption is essential in pregnant women, nursing mothers (that is, during breastfeeding) and during childhood.

Images | t-mizo / Stewart Butterfield This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

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