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Mangiare pesce: perché, quando, ma soprattutto cosa?
Skip to content Le preziose qualità nutrizionali del pesce devono essere sulla nostra tavola almeno due volte a settimana. Per sfruttare i benefici nutrizionali del pesce, in particolare degli Omega-3, alcuni dei quali importantissimi per il sistema nervoso e la prevenzione delle malattie cardiovascolari. I pesci grassi (pesci azzurri) contengono gli omega 3 a catena lunga (EPA, acido eicosapentaenoico e DHA, acido docosaesaenoico) importantissimi anche per il funzionamento della retina degli occhi e delle reti neuronali. Ma il pesce è anche una grande riserva di proteine (A, D E) e minerali come lo iodio, lo zinco, il selenio,…
Contenuto lipidico totale Contenuto di omega 3 a catena lunga (EPA e DHA) Tipo di pesce Alto contenuto (3 g / 100 g)Salmone, Sardina, Sgombro, Aringa, Trota affumicata Pesce grasso (> 2%) Contenuto medio (1,4 g / 100 g)Triglie, Acciughe, Sardine, spigole, orate, pesci piatti. Pesce magro (<2%) Basso contenuto (0,3 g / 100 g)Tonno, merluzzo atlantico, sogliola, razze, nasello, rana pescatrice, passera di mare,
Purtroppo anche i pesci possono essere contaminati da sostanze iquinanti come le diossine, o il metilmercurio, con effetti negativi sulla salute dell’uomo. I PCB (policlorobifenili ) e le diossine si trovano preferenzialmente nei pesci più grassi (anguille), il mercurio invece è accumulato dai grandi predatori pelagici come il tonno o il pesce spada.
Raccomandazioni Al fine di garantire tutti i benefici del consumo di pesce ed in particolare di coprire i bisogni della popolazione in omega-3 “a catena lunga”, minimizzando i rischi di sovraesposizione ad alcuni contaminanti, ecco quali regole seguire.
Per la popolazione generale:
Consumare pesce due volte a settimana combinando pesce grasso con un alto contenuto di omega-3 (salmone, sardine, sgombri, aringhe, trota affumicata) e pesce magro. Variare le specie e i luoghi di approvvigionamento. Consumare l’anguilla solo eccezionalmente. Evitare di mangiare il pesce crudo, il caso contrario abbattere il pesce per almeno 24 ore in abbattitore per eliminare i problemi legati a parassiti come ad esempio l’anisakis. Non mangiare pesce non fresco, per riconoscere il pesce fresco leggete qui Raccomandazioni specifiche per i più sensibili a possibili contaminazioni Durante la gravidanza e fino a 3 anni , il cervello del bambino è particolarmente vulnerabile all’azione tossica dei contaminanti chimici, in particolare il metilmercurio e i PCB. Ecco una tabella con delle raccomandazioni specifiche.
Tonno, rana pescatrice, spigola, tonnetti alletterati, orate, razze, spatola,… Pesce spada, marlin, squali ed altri grandi pelagici Donne in allattamento Limitare Evitare Donne incinte e bambini sotto i tre anni Limitare Evitare Persone immunodepresse, persone sensibili,… Nessuna raccomandazione particolare Nessuna raccomandazione particolare
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