Food from the sea, alternative for a healthy life

Alma L. Figueroa

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Starting from the phrase “Water is the driving force that moves the world”, it should be noted that it is a source of life for the development of species that are vital for human nutrition.

Seafood is an excellent alternative of minerals, vitamins, lipids and, above all, they are the main suppliers of fatty acids such as omega-3, a fundamental nutrient for the proper functioning of the brain, nervous system, cardiovascular and the care of the skin, says the specialist in endocrinology and metabolic diseases, Marlen Gil.

“In recent years the inclusion of foods of marine origin in the diet has been widely recommended, which is basically due to the fact that they represent one of the healthiest and most complete food groups that exist. This can be attributed to the quality of its proteins, the low fat content and the type of fatty acids they contain, as well as its vitamins and minerals, and a low caloric intake ”, indicated Gil.

According to the doctor, the most consumed marine proteins are grouper (15.98%), kingfish (14.47%), chillo (9.35%), tuna (7.04%) and tilapia, with 6.93%. In addition to cod and herring.

Vitamins and minerals

Fish is a source of B complex, vitamin D and A. It contains selenium, zinc, iodine and iron. Selenium is a strong antioxidant that can combat the negative effects of mercury. While canned sardines and anchovies are an important source of calcium for bone development.

Fat and cholesterol

Fish is low in total fat and saturated fat. Most fish and shellfish contain less than 5% total fat, and even the most fatty fish, such as mackerel and king salmon, have less than 15%. Additionally, the vast majority of the fat in fish is polyunsaturated and includes omega-3 fatty acids that have additional health benefits.

He maintained that omega 3s are essential fatty acids for human development. The body does not produce them in sufficient quantity and they must be acquired in the diet. They are precursors of prostaglandins, which reduce inflammation such as rheumatoid arthritis and decrease kidney disorders, allergies, diabetes and cancers. A large number of countries (Canada, Switzerland, United Kingdom, Australia, Japan …), as well as the World Health Organization (WHO), have issued dietary recommendations that include omega 3 fatty acids.

Benefits of consuming seafood

  • Reduces the risk of cardiovascular disease
  • Protects against heart attack and sudden death
  • Decreases triglyceride levels in the blood
  • Provides sharp vision
  • Contributes to neurological development in infants and children
  • Helps muscle and tissue development
  • Prevents osteoporosis and cancer
  • Improves gastritis and ulcers
  • Promotes a healthy pregnancy
  • Reduces the risk of depression

The Galena stated that children under 12 years of age, adolescents, adults, pregnant and lactating women should consume about 8 ounces of varieties of fish and shellfish per week, however, they should avoid eating shark, swordfish, lofolátilo and mackerel, for the high content of mercury they have.

On the other hand, Gil made mention of a study carried out by the Food and Drug Administration in the United States, which maintains that the consumption of seafood in infants helps with the development of the IQ.

Along the same lines, Dr. Gil explained that according to a report by the American Dietetic Association, eating one or two foods from the sea a week can reduce the risk of congestive heart failure, coronary heart disease, cardiovascular accidents and sudden cardiac death. “These benefits are especially present when seafood replaces the consumption of less healthy foods,” she said.

When immunocompromised individuals and older adults regularly consume these foods, they reduce the risk of heart disease. Likewise, they can also benefit from high eicosapentaenoic acids (EPA) and docosahexaenoic (DHA).

Food from the sea, alternative for a healthy life


Boiled, grilled, in stews or soups, they are the correct preparations for seafood. It is advisable to avoid fried and breaded, because they contain natural fat.


Source: El Caribe

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