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

In order to look sporty and fit,to feel healthy and cheerful, to amaze those around you with beauty and youth, you need to lead a correct lifestyle. An important part of the daily routine is the diet, the selection of which takes into account the caloric content of the product and its nutritional value. Fish - the leader in this regard, so famous for its nutritional features, rich in vitamin composition and excellent taste.

What is useful fish?

You can talk about it for hours.The nutritional value of fish and non-fish seafood is revered throughout the world thanks to the wealth of nutrients 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 calcium, potassium, magnesium, fluorine, iodine, copper, iron . Thirdly, its fat is not only not harmful, but even useful for the body. It has a positive effect on mental activity and the work of the cardiovascular system. Sea fish contain much more fat than river fish. It also has a lot of iodine. But in the fresh species there is a lot of phosphorus needed for the brain to work.

Fish protein is much more useful than its counterpart inmeat products. It is easily absorbed, does not cause heaviness in the stomach and other noticeable discomfort. Fish and seafood contain many useful acids, antioxidants, enzymes and minerals.

Influence on the body

Our health condition is often affected bythe product that we consume, as well as its nutritional value. Fish, for example, is a faithful companion of a beautiful figure, cheerful mood and excellent well-being. Its properties are as follows:

• It protects against the formation of atherosclerotic plaques, cleans the blood vessels from harmful cholesterol, regulates blood clotting.
• Positive effect on heart rate, prevents the occurrence of heart attacks and strokes.
• It lowers blood pressure by stimulating the production of nitrogen, which expands 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 malignant tumors.

In addition, the fish improves the condition of nails, hair and skin. It makes the immune system strong and durable, and also provokes the production of the hormone of happiness - serotonin.

Composition of fish

Depending on the number of people presentproteins, fats and carbohydrates increases the nutritional value of fish. The table below demonstrates not only the presence of important substances, but also the caloric content of different types of this useful product. The figures are calculated per 100 grams.

Fish name	Caloric value	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
Capelin	157	13,5	11,5
Mackerel	153	18	9
Pink salmon	147	21	7
Bulls	144	13	8
Catfish	144	16,9	9
Chum salmon	138	21,8	5,7
Spack	121	17	5,5
Carp	121	18,5	5,5
Horse mackerel	119	18,9	4,9
Tuna	101	23	1
Carp	96	16	3,3
Acne	93	19	2
Flounder	87	16	2,5
Crucian	87	17,5	2
Zander	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 carbohydrates in fishHardly ever. A small amount is present only in sprats and gobies. In addition, it is worth mentioning caviar, which is very nutritious and high-calorie. According to these indicators, it significantly overtakes many varieties of fish.

The benefits of seafood

У них тоже достаточно высокая пищевая ценность.Fish and seafood - a healthy, organic and dietary food. For example, squid. One hundred grams of fillet contains 18% protein and 4% fat. Caloric content of such a piece is 110 kcal. Squid fillets are usually sold frozen. To prepare a semi-finished product, it is enough to defrost, remove films from its surface and boil in salted water for no more than 5 minutes. Similar cooking technique and crabs. By the way, they are even more useful for the figure - only 96 calories per hundred grams. Sixteen percent in crab meat is protein, 3.5% fat.

Considering such an important aspect of the diet asthe nutritional value of fish and seafood, you can not forget about shrimp - the favorite product of most adults and children. They have amazing gastronomic and flavor features. Shrimp - a source of iodine and minerals. 100 grams of the product - 19% protein, 2% fat and 95 kcal. Calorie mussels even lower: 50 kcal. They are very useful for patients with atherosclerosis. There are also 9% protein and 1.5% fat in edible parts.

Other seafood

Что касается устриц, то они богаты белком:in a standard hundred gram portion - 17.5% of this important element. Fat is not enough - only 2 grams. The calorie content of such a piece of delicacy is 88 calories. Seafood is very useful: the world knows its nutritional value. The fish is tasty with cheese and vegetables, and oysters are no exception. But lobsters and lobsters are better eaten with green salad. By the way, they perfectly strengthen our teeth and bones, positively affect the condition of muscles. Their nutritional value is the same as that of oysters.

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

You need to know about it

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

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