Le acciughe, le sardine, le ricciole e gli sgombri, così come il tonno e il pesce spada, sono solo alcuni dei cosiddetti “pesci azzurri” che, nonostante non appartengano a una specie scientificamente definita, sono tutti caratterizzati dalla colorazione blu-argentea del dorso, si trovano numerosi nei nostri mari e fanno parte della tradizione gastronomica italiana.
I pesci azzurri sono buoni ed economici, ma non solo: molti nutrizionisti, infatti, sostengono che il pesce azzurro sia un’ottima risorsa alimentare, ricca di sostanze nutritive preziose soprattutto per la crescita e in grado di far funzionare a regime il metabolismo evitando, in futuro, il rischio di sovrappeso. Ideale dunque per bambini e adolescenti, il pesce azzurro è fonte primaria di proteine ad alto valore biologico: basti pensare che un etto di acciughe e di sardine contiene rispettivamente 16,8 e 20,8 g a di proteine, una quantità decisamente elevata e paragonabile a quella presente nella carne bovina.
Altre caratteristiche del pesce azzurro sono la straordinaria ricchezza da un punto di vista nutrizionale e la sua estrema digeribilità. Ecco altre qualità che lo rendono particolarmente adatto a conservare in linea bambini e ragazzi. La presenza di vitamine del gruppo B lo rende un alimento molto saziante e tonificante, visto che proprio le vitamine del gruppo B nutrono pelle, muscoli e sistema nervoso. Il pesce azzurro è una miniera di sali minerali, fra cui spiccano il calcio (utile per la salute delle ossa ma anche per tenere sotto controllo il senso di fame), il fluoro (che protegge la dentatura), il ferro (anti anemico) e il fosforo (un autentico «carburante” per il sistema nervoso).
Ma il pesce azzurro è anche e soprattutto una fonte privilegiata di iodio, un sale fondamentale per regolare il funzionamento della tiroide. Oltre a tutti i nutrienti che abbiamo appena elencato, il pesce azzurro è soprattutto ricco di proteine di facile digeribilità e di acidi grassi polinsaturi (i famosi “Omega 3»): questi grassi sono definiti “essenziali” perché non vengono prodotti dal nostro organismo, ma devono essere assunti tramite l’alimentazione. Soprattutto in un organismo in fase di crescita, gli Omega 3 sono indispensabili perché:
- regolano e stimolano il metabolismo, per esempio, temperatura corporea e pressione del sangue;
- proteggono il sistema circolatorio evitando gonfiori e stasi linfatica già in giovane età;
- mantengono attivo ed efficiente l’intestino.
Gli omega 3, infine, non dovrebbero mai mancare dall’alimentazione della mamma in attesa e dei bimbi sin dallo svezzamento: sono proprio questi acidi grassi, infatti, a contribuire allo sviluppo e alla salute del sistema nervoso del feto prima e del bambino poi.
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