Fish and seafood: nutritional value. Fish: chemical composition, benefits for the body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In order to look athletic and fit, to feel he althy and cheerful, to surprise others with beauty and youth, you need to lead the right lifestyle. An important part of the daily routine is the diet, the selection of which takes into account the calorie content of the product and its nutritional value. Fish is a leader in this regard, so famous for its nutritional characteristics, rich in vitamins and excellent taste.

What is the use of fish?

You can talk about this for hours. The nutritional value of fish and non-fish seafood is revered throughout the world due to the storehouse of nutrients that they contain. Firstly, there are a lot of vitamins: fat-soluble A and D, H and PP, as well as representatives of the entire group B. Secondly, any fish can boast of the presence of calcium, potassium, magnesium, fluorine, iodine, copper, iron. Thirdly, its fat is not only not harmful, but even beneficial fororganism. It has a positive effect on mental activity and the functioning of the cardiovascular system. Sea fish contains much more fat than river fish. It also has a lot of iodine. But in fresh species there is a lot of phosphorus necessary for brain function.

Fish protein is much he althier than its counterpart in meat products. It is easily digested, does not cause heaviness in the stomach and other noticeable discomfort. Fish and seafood are rich in beneficial acids, antioxidants, enzymes and minerals.

Effect on the body

Our he alth is often affected by the food we eat and its nutritional value. Fish, for example, is a faithful companion of a beautiful figure, cheerful mood and excellent he alth. Its properties are as follows:

• Protects against the formation of atherosclerotic plaques, cleanses blood vessels of bad cholesterol, regulates blood clotting.
• Positive effect on heart rate, prevents heart attacks and strokes.
• Lowers blood pressure by stimulating nitrogen production, which dilates blood vessels and promotes good blood flow.
• It is an anti-inflammatory agent, which is important for people suffering from gout, arthritis and other diseases.
• Significantly reduces the risk of cancer and other malignancies.

In addition, fish improves the condition of nails, hair and skin. She doesthe immune system is strong and resilient, and also provokes the production of the hormone of happiness - serotonin.

Composition of fish

Depending on the amount of proteins, fats and carbohydrates present, the nutritional value of the fish also increases. The table below shows not only the presence of important substances, but also the calorie content of different types of this useful product. Figures are per 100 grams.

Name of fish	Calories	Proteins	Fats
Saira	262	18, 5	21
Sardine	249	18	20
Herring	242	17, 5	19, 5
Sprats	231	17, 5	32, 5
Salmon	219	21	15
Sturgeon	164	16, 5	11
Colin	157	13, 5	11, 5
Mackerel	153	18	9
Pink salmon	147	21	7
Gobies	144	13	8
Som	144	16, 9	9
Keta	138	21, 8	5, 7
Salaka	121	17	5, 5
Carp	121	18, 5	5, 5
Scad	119	18, 9	4, 9
Tuna	101	23	1
Carp	96	16	3, 3
Eel	93	19	2
Flounder	87	16	2, 5
Crucian carp	87	17, 5	2
Pike perch	83	19	1
Pike	82	19, 1	1, 5
Perch	82	18, 5	1
Cod	75	17, 7	0, 8
Pollock	69	16	0, 7

It should be noted that there are practically no carbohydrates in fish. A small amount is present only in sprats and gobies. In addition, it is worth mentioning separately caviar, which is very nutritious and high-calorie. According to these indicators, it significantly outperforms many varieties of fish.

Benefits of seafood

They also have a fairly high nutritional value. Fish and seafood are he althy, environmentally friendly and diet food. For example, squids. One hundred grams of fillet contains 18% protein and 4% fat. The calorie content of such a piece is 110 kcal. Squid fillets are usually sold frozen. To prepare the semi-finished product, it is enough to defrost, remove the films from its surface and boil in s alted water for no more than 5 minutes. The cooking technique is similar for crabs. By the way, they are even more useful for the figure - only 96 calories per hundred grams. Sixteen percent of crab meat isproteins, 3.5% fat.

Considering such an important aspect of the diet as the nutritional value of fish and seafood, we should not forget about shrimp - a favorite product of most adults and children. They have amazing gastronomic and taste features. Shrimps are a source of iodine and useful minerals. In 100 grams of the product - 19% protein, 2% fat and 95 kcal. The calorie content of mussels is even lower: 50 kcal. They are very useful for patients with atherosclerosis. The edible parts also have 9% protein and 1.5% fat.

Other seafood

As for oysters, they are rich in protein: in a standard 100-gram portion - 17.5% of this important element. There is little fat - only 2 grams. The calorie content of such a piece of delicacy is 88 calories. Seafood is very useful: its nutritional value is known all over the world. Fish is delicious with cheese and vegetables, and oysters are no exception. But lobsters and lobsters are best eaten with a green salad. By the way, they perfectly strengthen our teeth and bones, positively affect the condition of the muscles. Their nutritional value is the same as that of oysters.

Unlike other seafood, scallops already contain some carbohydrates in their composition: 3%. Also in one hundred grams of the product there are 17% protein and 2% fat. Calorie content - 92 kcal. Eating scallops, you can normalize your metabolism, blood cholesterol levels. It is also interesting that seafood is actively used not only in cooking, but also in cosmetology. meat extractscallops often become an important component of face creams - their rich composition has a very positive effect on the condition of even problem skin.

You need to know about this

The chemical composition and nutritional value of fish are determined by the content of useful components in it. It is difficult to overestimate them. Despite this, useful properties can be significantly reduced if products are not stored correctly. Over time, the fats in the fish begin to oxidize - an unpleasant odor appears, the color changes, and the taste deteriorates. Remember that the most appetizing and fragrant are the representatives of the underwater world, whose fat content is not too high, but medium. These are halibut, sturgeon, perch.

When buying fish and seafood, you need to pay attention to such indicators: freshness, amount and nature of fat, composition of proteins, the presence of bones and their location, the volume of water in the meat, specific properties. These are very delicate products that require careful handling and proper preparation. They have a very positive effect on the figure, making you slim and beautiful. In dietary nutrition, pollock and hake, pike and carp, perch and catfish, bream and pike perch are simply indispensable. Since the fats in fish are low-melting, they are easily absorbed by the body.