After Carnival, there is a noticeable increase in the consumption of fish and seafood due to the period known as Lent, which refers to the 40 days that Christ fasted in the desert, leading up to one of the most important events in the Catholic Church: Easter, which signifies the death and resurrection of Jesus Christ. However, the nutritional properties of fish make them a great protein alternative for a healthy diet throughout the year.
According to nutritionist Fernanda Pignaton, cooked or grilled seafood has fewer calories compared to red meat. “When prepared this way, fish has about 100 calories per 100 grams. The same amount of meat contains the same calories in 50 grams. Preference for consumption can be given to cold-water fish, such as salmon, tuna, sardines, and herring, which are rich in omega-3, as well as seafood like shrimp and squid, which are sources of zinc,” she indicates.
According to the specialist, fish are considered important sources of iron, protein, vitamin B12, calcium, phosphorus, iodine, and cobalt. “An important addition to this list is the fact that these foods are sources of omega-3 and omega-6, which are considered beneficial fats for the body. They act on inflammatory processes, blood coagulation, and have a favorable effect on reducing triglycerides, in addition to helping prevent cardiovascular and neurological diseases. For all these benefits, it is recommended to consume fish at least twice a week,” she recommends.
The way of preparation will also influence the nutritional value of the dish. “It is best to prefer baked, grilled, or stewed preparations. Deep frying alters the chemical formation of omega-3, and the fish or seafood becomes less healthy,” she advises. In the case of crustaceans, they should be purchased frozen or still alive to avoid the risk of contamination.
Participe da conversa