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

In order to look sporty and fit, feel great and cheerful, surprise the people around 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, is so famous for its nutritional features, rich in vitamin composition and excellent taste.

How is the fish useful?

You can talk about this for hours. The nutritional value of fish and non-fish products of the sea is revered all over the world thanks to the well of useful substances that are contained in them. First, there are a lot of vitamins: fat-soluble A and D, H and PP, as well as representatives of the whole B group. Secondly, any fish can boast of calcium, potassium, magnesium, fluorine, iodine, copper, iron in its composition. Thirdly, its fat is not only not harmful, but even beneficial to the body. It positively influences the mental activity and work 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, which is necessary for brain work.

Fish protein is much more useful than its counterpart in meat products. It is easily digested, does not cause gravity in the stomach and other tangible discomfort. Fish and seafood contain many useful acids, antioxidants, enzymes and minerals.

Effect on the body

The state of our health is often affected by the 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 health. Its properties are as follows:

• Protects against the formation of atherosclerotic plaques, cleans vessels of harmful cholesterol, regulates blood coagulability.
• Positively affects the heart rhythm, prevents the occurrence of heart attacks and strokes.
• Lowers arterial pressure by stimulating the production of nitrogen, which dilates blood vessels and promotes good blood flow.
• is an anti-inflammatory drug that 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 hardy, and also provokes the production of a hormone of happiness - serotonin.

Composition of fish

Depending on the amount of proteins, fats and carbohydrates present, the nutritional value of 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. The figures are given in terms of 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
Catted	138	21,8	5,7
Salaka	121	17	5,5
Sazan	121	18,5	5,5
Stavrida	119	18,9	4,9
Tuna	101	23	1
Carp	96	16	3,3
Eel	93	19	2
Flounder	87	16	2,5
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
Alaska 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 bulls. In addition, it is worth mentioning caviar, which is very nutritious and high-calorie. By these indicators, it significantly outperforms many varieties of fish.

The benefits of seafood

They also have a high nutritional value. Fish and seafood are healthy, ecologically clean and diet food. For example, squid. A 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 the semi-finished product it is enough to defrost, remove the film from its surface and boil in salted water for no more than 5 minutes. The same cooking technique and crabs. By the way, they are even more useful for the figure - only 96 calories per hundred grams. Sixteen percent of the crab meat is protein, 3.5% fat.

Considering such an important aspect of the diet, as the 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 taste characteristics. Shrimp - the source of iodine and minerals. In 100 grams of the product - 19% protein, 2% fat and 95 kcal. Caloric content of mussels is even lower: 50 kcal. They are very useful for patients with atherosclerosis. In edible parts, there is also 9% protein and 1.5% fat.

Other seafood

As for the oysters, they are rich in protein: in the standard one hundred gramme portion - 17.5% of this important element. Fat is small - only 2 grams. The calorie content of this delicacy is 88 calories. Seafood is very useful: the whole world knows its nutritional value. The fish is delicious with cheese and vegetables, and oysters are no exception. But lobsters and lobsters are better served 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 a few carbohydrates: 3%.Also in one hundred grams of the product there is 17% protein and 2% fat. Caloric content is 92 kcal. Using sea scallops, you can normalize your metabolism, cholesterol level in the blood. It is also interesting that seafood is actively used not only in cooking, but also in cosmetology. Extract from scallop meat often becomes an important component of face creams - their rich composition has a very positive effect on the condition of even the problem skin.

This is necessary to know

The chemical composition and nutritional value of fish are determined by the content of useful components in it. They are difficult to overestimate. Despite this, the useful properties can be significantly reduced if the products are stored incorrectly. Over time, fats in the fish begin to oxidize - there is an unpleasant smell, the color changes, taste spoils. Remember that the most appetizing and fragrant are representatives of the underwater world, in which the fat content is not too high, but the average. This is halibut, sturgeon, perch.

When buying fish and seafood, you need to pay attention to such indicators: the 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 products, requiring 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 fats in fish are fusible, they are easily absorbed by the body.