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The 5 best healthy fish that you can eat with peace of mind

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Presse Santé

Fish is a real source of lean and healthy protein. While fatty fish, such as salmon, tuna, sardines, and mackerel, provide heart- and brain-healthy omega-3 fatty acids, which you’ve probably heard of.

But there is also concern for the environment and the choice of sustainable seafood. If you often find yourself in front of the fishmonger, a little perplexed: what is good for me and the environment? We did some research to select the healthiest fish to eat in terms of sustainability, mercury content, and nutritional benefits. But first, let’s mention the health benefits of eating fish.

The immense health benefits of fish.

Research suggests that regular consumption of fish can reduce the risk of various diseases and disorders. Here are some sample results:

Asthma : Children who eat fish are less likely to develop asthma.

Brain : Fish rich in omega-3 fatty acids may contribute to the health of brain tissue.

Cardiovascular diseases : Eating at least two servings of fish a week reduces the risk of heart disease and stroke. It ensures the reduction of the formation of blood clots and inflammation, the improvement of the elasticity of the blood vessels, the drop in blood pressure and triglycerides in the blood, finally, the increase in “good” cholesterol.

Dementia : Older people who eat fish at least once a week may have a lower risk of developing dementia, including Alzheimer’s disease.

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Diabetes : Fish can help people with diabetes control their blood sugar levels.

the view : Breastfeeding women who eat fish have better eyesight, possibly thanks to the omega-3 fatty acids. Eating fish 2 or more times a week is associated with a lower risk of age-related macular degeneration.

Inflammatory conditions : Regular consumption of fish can relieve symptoms of rheumatoid arthritis, psoriasis and autoimmune diseases.

Premature birth : Eating fish during pregnancy may help reduce the risk of preterm labor.

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The 5 healthiest fish to eat.

  1. Atlantic mackerel.

This fast-growing species means it can be easily restocked and can withstand higher volumes of fishing. The fishing gear used to catch the types of mackerel is efficient and unlikely to cause significant habitat destruction. That’s another reason why this fish is an ocean-friendly option. This bold-tasting fish is rich in heart-healthy omega-3s, a good source of protein (20 grams for an 80g fillet), and pairs well with bold seasonings.

  1. Wild salmon (even canned).

Wild salmon is low in contaminants, especially lead and mercury. Buying canned salmon is also a cheaper way to incorporate this healthy seafood into your diet. Canned salmon is not only an excellent source of omega-3 fatty acids, but it is also one of the best non-dairy sources of calcium. An 80 g serving covers 18% of your daily needs. Canned wild salmon is usually sockeye or pink salmon. But you should check the label to be sure.

  1. Wild sardines (including canned ones).

The small and inexpensive sardine is a superfood on many lists. It contains almost 1,200 mg of omega-3 fatty acids per serving and is one of the few foods naturally rich in vitamin D. Sardines belong to the same family as many fish such as herring and sprat. In addition, it is considered one of the few foods that are naturally very rich in calcium. With 33% of the necessary daily intake per serving.

  1. Rainbow trout (and some lake types).

Trout ranks just behind canned pink salmon when it comes to omega-3 content. It is a good source of potassium, selenium and vitamin B6. While providing more than a day’s worth of vitamin B12. Lake trout is a great alternative when sourced from the right places.

  1. Herring.

Herring is a staple of the Nordic diet, and for good reason. Its omega-3 content is higher than that of sardines, trout and mackerel. It is also an excellent source of vitamin D and selenium. You’ll usually find canned, pickled or smoked herring on restaurant menus, but it can also be eaten fresh.

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Conclusion :

It can be difficult to determine which fish are the healthiest for you and the environment. To make it easier for you, we have selected these 5 healthiest fish for you and the environment. By following this list, you can enjoy your fish dish knowing that you are doing your part to protect our planet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

9 Surprising Benefits To Learn About Spelled

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Presse Santé

It’s time for you to discover this delicious and rich cereal that is spelled! Rich in protein, fiber, minerals, and vitamins, spelled offers multiple health benefits that make it worth adding to your diet. With its nutty flavor and chewy texture, it’s easy to see why this ancient cereal is still popular today. Whether you’re looking for a nutritious breakfast cereal or an alternative baking ingredient, here are nine things to know about incorporating spelt into your lifestyle.

1# Did you know that: Spelled contains more vitamins and minerals than other cereals such as wheat.

It is an excellent source of iron, magnesium, zinc, selenium, thiamine, and B vitamins, which are essential for normal bodily functions, including digestion, metabolism, and cell production.

2# Did you know that spelled is also rich in dietary fiber?

Spelled contains relatively high levels of dietary fiber. Eating high-fiber foods can help improve digestion and increase energy levels, while promoting satiety, which can potentially aid in weight management efforts.

3 # Did you know that: Spelled is full of antioxidants.

Spelled contains many powerful antioxidants such as vitamins A, C, and E. These important antioxidants help protect cells from daily damage caused by free radicals. In addition to these traditional antioxidants, spelled also contains lignans, compounds that have been studied for their health benefits. Lignans can help regulate estrogen levels, reduce cancer risk, and balance hormones in the body. Spelled also contains phenolic acids, compounds that help reduce inflammation in the body and boost the immune system.

4# Did you know that: Spelled is rich in 8 essential amino acids.

They are protein building blocks that the body needs to produce energy, repair tissue, and build muscle. Amino acids found in spelled include:

  • Lysine: important for good growth.
  • Tryptophan: produces serotonin, a neurotransmitter that helps regulate mood.
  • Leucine: Helps build lean muscle.
  • Phenylalanine: An aromatic amino acid used to create important regulatory molecules in the body.
  • Methionine – Essential because it helps break down fat stores and choline, an important nutrient that supports brain function.
  • Threonine: supports the health of the immune system.
  • Isoleucine: forms hemoglobin and stabilizes blood sugar levels.
  • Histidine: favors the growth and development of tissues.
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5# Did you know that: Spelled is perfect for vegetarians or vegans.

This cereal is not only high in protein, fiber, and manganese, but it is also highly digestible for most people and contains vitamins B3, B2, and B1. All important nutrients that can support a vegan or vegetarian diet. Plus, because it’s packed with energy in its carbohydrate form, providing fuel for any fitness enthusiast, it’s perfect for those looking to switch to a plant-based diet without giving up good sources of energy.

6# Did you know? Despite its high gluten content, it is tolerated by people with celiac disease.

People with celiac disease tolerate spelt for a number of reasons. First, spelled contains a different type of gluten that some people find easier to digest than other types of wheat gliadin. Second, the molecular structure of spelled resembles that of wheat proteins found in ancient cereals, which could explain why it is better tolerated than modern wheat varieties.

Finally, the high dietary fiber content of spelled may benefit people with celiac disease, as the fiber helps improve digestion and nutrient absorption in the intestine. With all this in mind, spelt is an option to consider for people who can’t tolerate regular wheat but want to continue consuming gluten-containing foods.

7# Did you know that spelled can be a basic ingredient?

You can use it as a base ingredient for breakfast bowls like muesli or granola. But also to prepare healthier versions of traditional desserts such as cakes and cookies, thanks to its natural sweetening power as it is not refined. While other grains like oats or wheat flour require the addition of additional sweeteners before being cooked and processed into ready-to-eat finished products!

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8# Did you know that spelled has been considered an anti-stress food for millennia?

Spelled is a type of wheat that has been around for centuries and is known to be a stress-relieving food. Its ability to promote relaxation can be attributed to its high content of vitamins B1, B2, and B6 which help the body convert carbohydrates into energy. Additionally, spelled contains tryptophan, an amino acid that helps reduce anxiety while promoting learning and cognitive performance. Finally, spelled is packed with antioxidants and essential minerals such as magnesium, selenium and zinc, which help strengthen the immune system and promote proper hormonal regulation, two factors considered key to reducing stress. .

9 # Did you know that: You can make coffee with roasted spelled grains.

Making coffee with spelled can be a great way to enjoy your favorite beverage while enjoying the health benefits of this ancient grain. To make spelled coffee, start by simmering a cup of water and two tablespoons of spelled over medium heat for ten minutes. Once the mixture starts to bubble and looks creamy, pass it through a French press or sieve and discard the grounds. Then add two tablespoons of coffee grounds to the remaining liquid, let sit for five minutes, depress the plunger, stir if desired, and add milk or cream if desired. Enjoy your creamier and healthier alternative to regular coffee!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
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Psychology & Diet

To limit your salt intake, opt for these less salty cheeses

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Presse Santé

Do you want to reduce your sodium intake, but love cheese? You are not the only one ! Cheese can be a great source of salt, especially in processed varieties, making it difficult for those trying to cut back. Fortunately, there are delicious cheeses that are less salty than others, and there are many ways to incorporate them into meals or snacks. In this article, we’ll explore the least salty types of cheese (and show you which ones to avoid) so you can still enjoy your favorite dish without consuming too much sodium. So get ready to say “cheese” while still living a healthy lifestyle!

Low-salt diet: what the WHO recommends!

The World Health Organization (WHO) strongly recommends a low-salt diet for people who want to improve their health. Excessive salt intake can increase your risk of high blood pressure, which can lead to several dangerous conditions, including stroke, heart attack, and kidney disease. To adopt a healthier lifestyle, the WHO suggests reducing daily salt intake to less than 5 g per day.

In addition to limiting the amount of table salt added to food, the WHO also encourages people to be careful about the types of processed foods they eat. Processed foods are often high in sodium and should be avoided or limited as much as possible. In addition, canned goods, such as soups and sauces, can also contain high levels of sodium; therefore, it is advisable to check the labels carefully before any purchase.

For those seeking an alternative form of seasoning to table salt and processed seasonings, the WHO recommends using fresh herbs and spices for cooking at home. Herbs like thyme and oregano not only add flavor, but can also provide vitamins A and C, calcium, iron, and magnesium. Also, adding lemon juice or vinegar is a great way to enhance the flavor of dishes without adding salt or sugar.

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A healthy diet is essential for general well-being and to reduce the risk of preventable diseases. Reducing your daily salt intake is just one way to help people stay healthy over time. With proper knowledge of food choices and portion control, it’s within the reach of anyone who wants to live a low-salt lifestyle with more energy and fewer risks associated with excessive sodium intake.

For cheese lovers, we have selected the top less salty cheeses so that you can savor your delicacies without depriving yourself.

  1. emmental:

A 60 g piece of Emmental contains approximately 0.45 g of sodium.

  1. County:

Also, Comté has a lower sodium content than other varieties of cheese. A 60g piece of Comté contains approximately 0.41g of sodium.

  1. Fresh goat cheese:

Another low-salt variety, with just 0.297g of sodium per 60g.

  1. Ricotta:

Ricotta is one of the most recommended cheeses for people looking to lose weight due to its low sodium content. A 60 g piece is equivalent to only 0.070 g of sodium

  1. Mozzarella cheese:

An appetizing cheese that you can use in all your baked dishes without feeling guilty. A 60g piece contains only 0.216g of sodium.

High sodium cheeses to avoid include:

High-sodium cheeses are a common staple in many of our diets, but these five varieties are the ones to avoid if you want to limit your sodium intake. Parmesan has the highest overall content of the five, at 360 milligrams per 60g. Roquefort reaches 354 milligrams, while cheddar and boursin contain respectively 324 and 327. Feta is the least rich with 313 milligrams per 60 g. Remember that it is therefore important to make wise choices when selecting cheeses.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Is it healthy fast food or a marketing gimmick?

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Presse Santé

Are muesli and granola really healthier breakfast options, or are they just a marketing gimmick? If you’re looking to optimize your health through diet, it helps to know exactly what you’re eating, but with all the breakfast options out there, it can be hard to decide. This article will walk you through the nutritional facts of cereals and muesli/granola, from their comparative fiber content to calorie levels and even possible additives. Try to understand how these products fuel your body so you can make more informed decisions when choosing a product for your most important meal of the day!

Muesli, granola, classic cereals: the nutritional value changes from one product to another.

Traditional whole grains, granola and muesli are excellent sources of nutrition and each offer their own benefits. Traditional whole grains, such as quinoa, oats, barley, and millet, are rich in vitamins, minerals, and dietary fiber. They also provide a variety of essential antioxidants that help protect against disease and promote overall health.

Granola is a breakfast cereal made from oats combined with nuts, seeds, and dried fruits. It is high in fiber and low in fat, making it a great choice for those looking to limit their calorie intake. Muesli is a mixture of rolled oats, dried fruit, nuts, and seeds. It is usually served cold or soaked overnight in milk or yogurt for a sweeter taste. Although higher in calories than traditional whole grains or granola due to ingredients such as dried fruit that contain added sugars, muesli provides many essential nutrients such as iron and magnesium.

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Compared to traditional whole grains, granola and muesli offer a wider range of flavors thanks to the added ingredients they contain. On the other hand, it should be taken into account when choosing food, because they contain more calories. These three products are good sources of nutrition and can be an ideal complement to any balanced diet. However, it is worth carefully considering the nutrient profile before opting for one or the other.

How to choose the best for your health?

  1. Look for one that offers you nutritional balance:

First, look for a product that provides the right amount of nutrition for your health needs. Make sure it contains a good balance of nutrients such as vitamins, minerals, and antioxidants, as well as dietary fiber and healthy fats. Whole grains such as oats or whole wheat can provide these important nutrients.

  1. Check its sugar and salt content:

Some granolas are high in sugar due to sweeteners or nuts that may be added. Instead, opt for granolas and mueslis with enough sugar from natural sources like honey or fruit juice concentrates, without too much added sugar. Also check the salt content of the product; choose those with less than 0.3g of salt per 100g to limit your sodium intake.

  1. Do not hesitate to also check its fat content:

It is also worth checking the fat content of the granola/muesli you have chosen. Some are higher in saturated fat than others, which is not good for our cardiovascular health. Instead, choose products that contain healthier unsaturated fats, such as those found in nuts and seeds. Finally, look for products that are fortified with additional vitamins and minerals, which is especially helpful if you’re looking to give your breakfast cereal an extra nutritional boost.

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Balanced and conscious diet: if they are nutritious and healthy, they should not be abused!!

According UK National Health Service, the recommended amount per serving of granola/muesli is 30-40g and should be consumed 2-3 times a week for the best health effect. Eating too much muesli or granola can increase your calorie and sugar intake, so it’s important to watch your diet carefully if you choose to include it as part of your diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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