10 Reasons why you should include more fish in your diet

Including more fish in your diet is not only delicious, but also provides numerous health benefits such as these:

1. Rich source of Omega-3:

Anchovies, boquerones and bonito del norte are excellent sources of omega-3 fatty acids. These acids are crucial for heart health, helping to reduce LDL (“bad”) cholesterol levels and increase HDL (“good”) cholesterol. They also help reduce triglycerides and blood pressure, which decreases the risk of heart disease or stroke.

2. High quality proteins:

Fish is a source of high-quality protein, essential for tissue repair and growth. Fish proteins are easy to digest and provide all the essential amino acids the body needs, so including anchovies, boquerones or bonito del norte in your diet will ensure you get an adequate protein intake.

3. Improves brain health:

Omega-3 acids found in fish are also beneficial for the brain: they help improve cognitive function, memory, learning and reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

4. It is low in calories:

Fish is low in fat and calories, and high in protein, making it an ideal food for people who want to lose or maintain weight, but without sacrificing nutrition.

5. It is rich in vitamins and minerals:

Fish, and specifically anchovies and northern bonito, are rich in vitamins A, D and B vitamins, as well as minerals such as calcium, iron, magnesium and phosphorus, essential for maintaining strong bones and teeth.

In addition, omega-3 fatty acids and other nutrients in fish help strengthen the immune system and protect the body from infections. Regular fish consumption has even been shown to reduce the risk of colon, prostate and breast cancer.

6. It helps you improve your skin and hair

Regular consumption of fish improves the health of skin and hair thanks to the fatty acids and vitamins, especially vitamin E, which act as antioxidants.

7. It helps improve your mood:

Fish is also a good source of vitamin D, which is very important for mental health. Fish rich in omega-3 and vitamin D will help you improve your mood and reduce symptoms of depression and anxiety.

8. It will give versatility to your diet:

The intense flavour of fish can help you enhance a wide variety of dishes. Prepared grilled, baked, in sushi, ceviche or even in soup, fish adapts to an infinite number of recipes that highlight its freshness and versatility. Anchovies and boquerones are perfect for tapas and appetizers, but incorporating them into main dishes will add a special touch to your meals.

(Here we leave you our recipes for appetizers , or recipes to surprise )

9. They are easy to prepare:

There are many fish, such as anchovies and boquerones, that can be consumed directly from a can, so you don’t need to invest too much time to have a healthy and nutritious dish.

10. And it’s delicious!

There is nothing like enjoying a good fish dish. From the delicate and smooth flavour of sole to the robust and intense flavour of anchovies, each bite is a delight for the palate capable of satisfying even the most demanding gourmets.

Go ahead and try new recipes and enjoy all these benefits!

Remember that it is recommended to eat fish at least twice a week.