With the arrival of Holy Week and Easter, fish consumption grows at the tables of Brazilians. In addition to being part of the religious tradition, food stands out for its numerous health benefits. But to enjoy everything it has to offer, you need to be aware of the choice, preparation and frequency on the menu.

Below, check out 6 practical guidelines to consume fish safely and healthy in Holy Week!

1. Bet on the benefits of fish

Rich in high biological value proteins, omega 3omega 6, essential vitamins and minerals, such as iron, calcium and phosphorus, fish is an important ally of health. “Including fish regularly in the diet has benefits such as improved memory and concentration, bone and teeth strengthening, cardiovascular disease prevention, diabetes, osteoporosis and even reduction of inflammatory processes,” says nutritionist Nelly Aparecida Yoneyama, Nutrition Operation and Regional Hospitality Manager.

2. Know how to choose a good fish

Nelly Aparecida Yoneyama always advises buying the product in trusted places, with good refrigeration and hygiene. “Observe the texture and shine of the skin, which should be damp, and scales need to be well adhered to the body. The eyes of fresh fish are bright and protruding, and the smell should not be strong,” explains the nutritionist, who also operates at São Luiz Anália Franco Hospital, in the east of São Paulo.

In the case of fillets, the color must be intense and without strong odor. For raw fish, extra attention with the origin – especially in the case of pregnant women. After purchase, the fish should be kept at proper temperatures. In the refrigerator, the ideal conservation is up to two days. If not consumed during this period, the ideal is to freeze. In the freezer, It can last up to three months, depending on the species.

3. Prefer lighter preparations

Although the fried version is the favorite of many people, it is not the most suitable. “Frying increases the caloric value and, due to high temperature, fish loses more nutrients,” warns Nelly Aparecida Yoneyama. The best options are baked, cooked, grilled or even raw – as long as safely. Stew and sauces preparations are welcome, but it is worth remembering that they also raise the caloric value of the meal.

4. Consume fish all year round

The ideal, according to the nutritionist, is to keep the fish on the menu regularly – and not just on Holy Week. “The recommendation is to consume fish two to three times a week, preferably healthy versions“It guides. According to the World Health Organization (WHO), regular consumption of omega 3 rich fish is associated with reducing the risk of heart disease.

5. Vary on the menu and save money

There are various fish options for Easter. “More affordable fish, such as tuna and sardines, are nutrient champions and excellent everyday options,” says the nutritionist. She also explains that for those who want to invest, noble fish such as salmon, tuna, sole and cod are still great choices.

6. Special attention to allergic

Fish consumption is recommended for all age groups, except for who has allergy. Remember that not all allergic to fish is allergic to sea fruits-and vice versa. If you have questions or reactions, the ideal is to seek medical advice.

Por samara meni