, tuna is undoubtedly the one that boasts the greatest wealth of this macronutrient. Bluefin and yellowfin tuna species are particularly high in protein, with bluefin tuna offering 29.91 grams of protein per 100 grams of cooked fish, and yellowfin tuna providing 29.15 grams. Canned light tuna, usually made from a blend of yellowfin and skipjack tuna, is also an excellent source of protein, providing 29.13 grams of protein per 100 grams.
Did you know that among the fish ...
Among the fish, the breed is the least protein food, cod the leanest, tuna the most protein, salmon and eel the fattest, herring the one with the highest creatine content. Containing moderate quantities of cholesterol, they are practically free of saturated fats and rich in unsaturated fats. Mussels and oysters are also rich in iron and vitamin C.
, salmon, halibut, red snapper and tilapia. Swordfish and cod also contain high amounts of dietary protein, each providing around 23 grams per 100 grams of fish. Lobster and other shellfish are also good sources of protein, with lobster providing 26.41 grams per 100 grams. Shrimp and crabmeat are other high-protein marine crustaceans. Although usually consumed in lower quantities than fish meat, fish roe is also very high in protein, offering around 29 grams of protein per 100 grams.
Among the amino acids of fish there is an abundant presence of lysine, a limiting amino acid in cereals and some vegetables. For this reason, the best combination in the dish is that of cereals and fish, vegetables and fish. Nutritionists, on the other hand, do not recommend that between fish and other protein sources such as legumes, meat, cheeses or eggs.
Beware of mercury levels
It is important to choose carefully when selecting high protein fish to limit the risk of mercury exposure. While providing the highest protein content in fish, bluefin tuna, consumed primarily in sushi dishes, has been associated with high levels of mercury. Light canned tuna, on the other hand, while providing only slightly less protein than bluefin tuna, has relatively low levels of mercury. Shrimp, salmon, cod and crab are also low in mercury, while swordfish and snapper. , or in general large fish, contain higher amounts of mercury.
and an improvement in metabolic parameters (blood pressure, cholesterol, triglyceridemia, systemic inflammation, global cardiovascular risk).While lipidemia seems to greatly benefit from the nutritional intake of essential polyunsaturated fatty acids of the omega-3 series, present in fish, fish proteins intervene by reducing systemic inflammation (in particular, C reactive protein) and improving sensitivity to " insulin; both of these characteristics make fish proteins an important protection factor against type 2 diabetes mellitus.
Furthermore, fish proteins would have beneficial effects on the bio-regulatory metabolism, contributing to a greater sense of satiety thus reducing the consumption of food. This would be due to the ability of fish proteins to stimulate the secretion of gastrointestinal mediators responsible for satiety: cholecystokinin (CCK) and the glucagon peptide-1 (GPL-1). The result is therefore constituted by a physiological improvement in the regulation of body weight.
To build muscle, it's best to eat protein at breakfast.
