Fishand nutrition
Nutritionists tell us that eating white fish, regularly, is one of the best changes we can make to improve our health in the short and the long term.
Fat content varies from species to species. Depending on how much fat they contain, fish are classified as low fat, medium fat and high fat.
Low fat fish, known as white fish, have a fat content below 1%. Turbot and sole fall into this category. Medium fat fish, like bream and trout, contain 2-7% fat. High fat fish, like mackerel and sardines, have more than 7% fat. In terms of composition, fish fats are high in Omega 3, which helps to prevent cardiovascular and immune system illnesses and which is essential for the development of the nervous system and growth in childhood.
Properties of turbot
The protein content of turbot is of high nutritional value.
Properties are based on amounts in each 100 g
| Most important nutrients | Amount per 100 g | Additional functions and benefits of energy and nutrients. |
|---|---|---|
| Energy (Kcal) | 102,0 | A person needs energy to stay alive and to carry out bodily functions |
| Vitamin B12 (µg) | 0,8 | B12 is essential for the growth and division of the organism's cells. It is involved in the production of blood cells. It prevents pernicious anaemia and nerve degeneration. |
| Selenium (µg) | 40,2 | Selenium is a mineral that is involved in preventing the formation of free radicals due to its antioxidant effect. |
| Protein (g) | 20 | Protein is the main constituent of cells. Protein forms and repairs the structures of the body. Some proteins are involved in the regulation of cellular activity and the immune system. |
| Niacin equivalents (mg) | 6,1 | Niacin is essential for the release of energy from food and it is associated with the nervous and digestive systems and the skin. |
| Phosphorous (mg) | 164 | Phosphorous is involved in energy metabolism and the mineralisation of bones and teeth and is a constituent of genetic material. |
| Omega 3 (g) (EPA + DHA) | 0,303 (-) | EPA and DHA are polyunsaturated fats which help to prevent cardiovascular and immune system illnesses and which are essential for the development of the nervous system and growth in childhood. |
| Vitamin B6 (mg) | 0,15 | B6 is a coenzyme is reactions to metabolise amino acids, lipids and carbohydrates. |
| Potassium (mg) | 219,0 | The action of potassium in cell function complements the action of sodium. |
| Cholesterol (mg) | 60 | Cholesterol is a hormone precursor fat, and needed for synthesis of vitamin D and bile as well as being a component of cell membranes and lipoproteins. |
| Riboflavin (mg) | 0,14 | Riboflavin is an essential vitamin for the release of energy from food. |
Properties of sole
Sole can be part of any diet, due to its texture, taste and ease of digestion.
Properties are based on amounts in each 100 g
| Most important nutrients | Amount per 100 g | Additional functions and benefits of energy and nutrients |
|---|---|---|
| Energy (Kcal) | 78 | A person needs energy to stay alive and to carry out bodily functions |
| Vitamin B12 (µg) | 1 | B12 is essential for the growth and division of the organism's cells. It is involved in the production of blood cells. It prevents pernicious anaemia and nerve degeneration. |
| Selenium (µg) | 48,4 | Selenium is a mineral that is involved in preventing the formation of free radicals due to its antioxidant effect. |
| Protein (g) | 16,5 | Protein is the main constituent of cells. Protein forms and repairs the structures of the body. Some proteins are involved in the regulation of cellular activity and the immune system. |
| Niacin equivalents (mg) | 6,1 | Niacin is essential for the release of energy from food and it is associated with the nervous and digestive systems and the skin. |
| Phosphorous (mg) | 260 | Phosphorous is involved in energy metabolism and the mineralisation of bones and teeth and is a constituent of genetic material. |
| Omega 3 (g) (EPA + DHA) | 0,151 (0,112) | EPA and DHA are polyunsaturated fats which help to prevent cardiovascular and immune system illnesses and which are essential for the development of the nervous system and growth in childhood. |
| Vitamin B6 (mg) | 0,43 | B6 is a coenzyme is reactions to metabolise amino acids, lipids and carbohydrates. |
| Potassium (mg) | 23,0 | The action of potassium in cell function complements the action of sodium. |
| Cholesterol (mg) | 60,0 | Cholesterol is a hormone precursor fat, and needed for synthesis of vitamin D and bile as well as being a component of cell membranes and lipoproteins. |
| Riboflavin (mg) | 0,12 | Riboflavin is an essential vitamin for the release of energy from food. |
A healthful and healthy diet
for the smallest among us
A healthy varied diet includes fish . Including fish in our diet ensures that we have a high enough intake of protein, vitamins and minerals. White fish, like sole and turbot, has a low fat content. Since it also has few bones it is an ideal food for young children.
Indulge
healthily
The culinary virtues and versatility in terms of the dishes it can be used in make white fish a healthy food that is good to eat. The fact is that both turbot and sole are rich in protein, minerals and vitamins. At the same time, their low fat content is very good for the body.
