For those looking for a healthy way to replace meat and still save money, the right choice is fish, especially canned fish, such as sardines, tuna and mackerel.
According to food engineer Thais Fagury, president of the Brazilian Association of Steel Packaging (Abeaço), sardines, canned or fresh, have always been the most accessible type of protein on Brazilian tables and represent 22% of fish caught on the coast of the country. “In addition to being a delicious and versatile fish, which can be baked, grilled, fried or stewed in a multitude of recipes, fish is rich in vitamin D, phosphorus, selenium, vitamin B12 and fatty acids, such as Omega 3, which help in the health of the cardiovascular system”, highlights the food engineer.
According to Thais, just 100 grams of sardines contain 21 g of high biological value proteins, which corresponds to approximately 20% of an adult's daily needs. “In relation to beef, sardines have advantages. The first is that it is less caloric.” For the sake of comparison, 100 grams of the canned sardine version with tomato sauce contains only 111 calories, against 311 calories for the same amount of sirloin steak.
The advantages of canned sardines, however, do not stop there. According to research carried out by Unicamp, the canned sardine version beats fresh sardines in at least one nutrient: calcium. “The canned sardine filling process makes the bones very soft and can be eaten together with the fish. In the case of fresh sardines, it is not possible to swallow the bones”, explains Thais, adding that the vitamin D present in the fish helps in the absorption of calcium, strengthening the bones, helping in the growth of children and in the prevention of osteoporosis in the elderly. “In addition to sardines, other fish packaged in steel, such as tuna and mackerel, are excellent options for practical recipes rich in proteins and other nutrients”, he concludes.
Source: DIFFUNDIR
