Sotto la denominazione di pesce azzurro rientrano diverse varietà di pesce, accumati da alcune caratteristiche; dal punto di vista estetico questi pesce hanno le squame di colore bluastro e la pancia argentee, mentre dal quello nutrizionale si caratterizzano per l’alto contenuto di omega 3 e di sali minerali.
Come dicevamo, tra il pesce azzurro più conosciuto troviamo le sardine, gli sgombri e le acciughe, oltre ad altri pesci meno diffusi come le aringhe. Da sempre considerato “pesce povero”, in realtà è utilissimo per la salute e anche ipocalorico, oltre che tra il tipo di pesce più economico sul mercato.
Dal punto di vista nutrizionale, il pesce azzurro è un ottima fonte di acidi grassi insaturi, i famosi omega 3, ma anche di vitamine, soprattutto A, B e D e di sali minerali, primi fra tutti il fosforo e il calcio. Mangiare pesce azzurro fa bene alla salute, oltre che alla dieta: un recente studio ha dimostrato che consumare questa varietà di pesce dimezza il rischio di sviluppare l’artrosi.
Sardine, calorie e valori nutrizionali
(valori per 100 grammi)
Calorie: 129 kcal
Grassi: 4.5 g
Carboidrati: 1.5 g
Proteine: 20.8 g
Acqua: 73 g
Acidi grassi, monoinsaturi: 1.20 g
Calcio: 33 mg
Sodio: 66 mg
Fosforo: 215 mg
Potassio: 630 mg
Ferro: 1.8 mg
Magnesio: 10 mg
Acciughe, calorie e valori nutrizionali
(valori per 100 grammi di prodotto)
Calorie: 131 kcal
Proteine: 20,35 g
Grassi: 4,84 g
saturi : 1,282 g
monoinsaturi: 1,182 g
polinsaturi: 1,637 g
Sodio: 104 mg
Calcio: 147 mg
Ferro: 3,25 mg
Magnesio: 41 mg
Fosforo: 17 4mg
Potassio: 383mg
Sodio: 104 mg
Zinco: 1,72 mg
Sgombro, calorie e valori nutrizionali
(valori per 100 grammi)
Calorie: 139 kcal
Grassi: 6.3 g
Proteine: 19.29 g
Acqua: 71.67 g
Ceneri: 1.27 g
Calcio: 11 mg
Sodio: 59 mg
Fosforo: 205 mg
Potassio: 446 mg
Ferro: 0.44 mg
Magnesio: 33 mg
Zinco0: 49 mg
Acidi grassi monoinsaturi: 1.53 g
Acidi grassi polinsaturi: 1.739 g
Acidi grassi saturi: 1.828 g
Photo Credit | Thinkstock
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