White Fish: The Benefits For Athletes and Your Health
On the subject of fish, the consumption of oily fish has often been promoted in recent times. Due to the high content of Omega 3, sardines, anchovies, anchovies, tuna, mackerel, swordfish and the other species that make up this category have positive effects on cardiovascular health. While this is undeniable, it does not mean that other varieties are bad for you, on the contrary. An interesting nutritional profile is that of white fish, a precious ally of athletes.
White fish owes its name to the characteristic color of the meat. The best-known species that belong to this category are quite valuable: in fact, they include hake, cod, sea bream, sea bass, sole, plaice, grouper, snapper, monkfish and cod. Blue fish has a strong flavor and is fattier (even though it contains many “good” fats, starting with Omega 3), while white fish has a more delicate taste and is much leaner. “White fish has a reduced fat content, which on average is around 3%. For this reason, it represents a lean protein source, especially valuable for those people who need to keep their body weight under control” observes Dr. Jessica Falcone, a nutritionist at the Irccs San Raffaele Hospital and the Raf First Clinic in Milan. Furthermore, this variety of fish provides a good supply of mineral salts (especially calcium, potassium, phosphorus, iodine and selenium) and vitamins (especially A, group B and D). Compared to other foods of animal origin it has a low cholesterol content.
As a lean protein source, white fish is a perfect food to include in the diet of athletes. In fact, it contains all the essential amino acids to promote muscle efficiency and is also easily digestible. It can be consumed both before and after physical effort. Its protein intake is in fact precious both for recovering after fatigue because it allows you to restore the amino acids that are consumed during training or competition, and for preparing for physical activity, as it ensures better functioning of the muscular system. “Not weighing down the stomach, white fish is perfect to include in meals consumed before training or before a competition. Obviously its protein intake must be balanced with the intake of other essential nutrients, i.e. fats and, above all, carbohydrates. As a source of these nutrients to combine with white fish, spelt, barley, basmati rice and potatoes are preferable, foods with a low glycemic index, which favor a gradual release of energy” advises Dr. Falcone.
However, it is not only athletes who benefit from the nutritional profile of white fish, which must always be included in a balanced diet. For example, for those who have suffered or are suffering from cardiovascular problems, this food should be preferred compared to other protein sources of animal origin, such as meat, as it is lower in both fat and cholesterol. The significant iodine and selenium content is also useful for people with thyroid problems. The phosphorus provided by white fish also represents a precious ally for cognitive functions. “In addition to those who have some memory difficulties, the consumption of this food is also suitable for children and adolescents to promote healthy growth” underlines Dr. Falcone. Finally, white fish is also perfect for people following an anti-inflammatory diet.
It is clear that the benefits of white fish extend beyond athletes and can be an important part of a balanced, healthy diet for various individuals. Whether it’s for muscle efficiency, cardiovascular health, thyroid problems, cognitive functions, or a balanced diet, white fish is a nutritional powerhouse that should be a regular part of our meals.
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