halibut, It is a flat fish type and rich in various nutrients. This meat fish is low in fat and can be cooked in different ways.
What is Halibut Fish?
Halibut fish It is divided into two types: Pacific and Atlantic. Atlantic halibut Between Europe and North America, Pacific halibut It is located between Asia and North America.
Halibut fishis a flatfish family with both eyes to the right upward Pleuronectidae It belongs to the family.
Pleuronectidae Like other flatfish in its family, halibut It has symmetrical pelvic fins and a well-developed lateral line on either side.
They have a wide and symmetrical mouth extending under the lower eyes. Its scales are small, smooth, and embedded in the skin, with a tail that is described as a concave, crescent-shaped or moon-shaped tail.
HalibutFlour life is approximately 55 years.
What is the Nutritional Value of Halibut Fish?
Halibut fish, It is an excellent source of selenium, a trace mineral with many health benefits that our bodies need in small quantities.
Half cooked fillet (160 grams) halibut It provides more than 100% of the daily selenium requirement.
Seleniumis a powerful antioxidant that helps our bodies repair damaged cells and reduce inflammation. It also plays an important role in thyroid health.
In addition, halibutis a good source of various other health-promoting micronutrients:
Niacin
Niacin It plays a positive role in heart health and even helps prevent heart disease. It also protects the skin from the sun. Half fillet (160 grams) halibutprovides 57% of the niacin needs.
Phosphorus
The second most abundant mineral in our body phosphorushelps build bones, regulates metabolism, maintains a regular heartbeat, and more. One halibutprovides 45% of the phosphorus need.
Magnesium
For more than 600 reactions in our body, including protein buildup, muscle movements, and energy buildup magnesium is necessary. One halibut serving provides 42% of the magnesium need.
Vitamin B12
Vitamin B12 plays an important role in red blood cell formation and nervous system function. It is naturally found in animal foods. Half a fillet (160 grams) of halibut provides 12% of the vitamin B36 need.
Vitamin B6
Also known as pyridoxine Vitamin B6, it reacts in over 100 reactions in our body. It is beneficial for the central nervous system and increases brain function. Halibut fishProvides 6% of the B32 requirement.
Baked halibutOne serving of flour provides 42 grams of high-quality protein, thus helping to meet the protein requirement from foods.
The Dietary Reference Intake (DRI) for protein is 0.36 grams per pound or 0.8 grams per kilogram of body weight. This is enough to meet the protein needs of 97-98% of healthy people.
This amount is necessary to prevent protein deficiency. Activity level, muscle mass, and current health can increase protein needs.
Protein consists of amino acids that are involved in almost every metabolic process in our body.
Therefore, getting enough protein is important for a variety of reasons. Such as building and repairing muscle, suppressing appetite, losing weight ...
Fish and other animal proteins are considered high-quality, whole proteins. This means that they provide all the essential amino acids that our bodies cannot make on their own.
Good for the heart
Heart disease is the leading cause of death in men and women worldwide.
HalibutIt contains several nutrients that are good for the heart, such as omega 3 fatty acids, niacin, selenium, and magnesium.
Although the daily intake for omega 3 fatty acids is not clear, the Adequate Intake (AI) recommendation for adults is 1,1 and 1,6 grams for men and women, respectively. My love halibutprovides about 1.1 grams of omega 3 fatty acids.
Omega 3 fatty acids are beneficial for heart health in many ways.
It helps to reduce triglycerides, increase "good" HDL cholesterol, prevent blood clots, and lower high levels of blood pressure.
Also known as vitamin B3, niacin improves cholesterol and triglyceride levels.
In addition, halibutThe high selenium content in jewelry helps to reduce the risk of heart disease by reducing oxidative stress, inflammation and accumulation of "bad" LDL cholesterol in the arteries.
Finally, studies show that magnesium consumption can help lower blood pressure.
Helps fight inflammation
While inflammation is sometimes beneficial for our body, chronic inflammation can be harmful to health.
HalibutIts selenium, niacin and omega 3 content helps to reduce the negative effects of chronic inflammation.
A halibutcontains 106% of the daily selenium requirement. This powerful antioxidant helps reduce oxidative stress in the body.
Studies show that increasing selenium blood levels improve the immune response, while a deficiency can negatively affect immune cells and functions.
Omega 3 fatty acids and niacin play a role in reducing inflammation. Niacin produces histamine, which helps dilate blood vessels and improve blood flow.
Studies have shown a consistent link between omega 3 fatty acid intake and reduced inflammation levels.
It reduces the molecules and substances that contribute to inflammation, such as fatty acids, cytokines, and eicosanoids.
It reduces the risk of dementia
Omega 3 fatty acids are concentrated in the brain, playing an important role in behavioral and cognitive (performance and memory) function.
In recent studies, circulating levels and dietary intake of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), forms of omega 3s, have been associated with a reduced risk of dementia.
Helps reduce the risk of metabolic syndrome
Halibut, metabolic syndrome It contains an excellent variety of nutrients such as vitamin B12, protein and selenium that can contribute to beneficial effects. Higher fish consumption has been associated with healthier metabolic profiles, lower blood pressure, and healthier lipid profiles.
Farm or Wild Halibut?
From feeding to fouling, there are many things to consider when comparing wild-caught and farm-raised fish - each with its own pros and cons.
More than 50% of seafood produced for human consumption is grown on the farm, and this number is estimated to rise to 2030% by 62.
To prevent overfishing of wild fish populations, yett is grown in the Atlantic, Canada, Iceland, Norway and the United Kingdom.
This means that the fish are raised controlled and commercially in lakes, rivers, oceans or tanks.
One benefit of farm-raised fish is that they are typically less expensive than wild-caught fish and more easily accessible to consumers.
One disadvantage is that they are often grown in crowded environments and thus exposed to more bacteria, pesticides and parasites.
Wild-caught fish feed naturally on smaller fish and algae, have less contact with parasites and bacteria and are therefore considered to be healthier.
Wild hunting and grown on the farm halibut It is not enough to say one is healthier than the other, as there are small nutritional differences between them
What Are Halibut Fish Damages?
As with any food, halibut There are potential concerns that should also be considered before eating.
Mercury Levels
Mercury is a toxic heavy metal that is naturally found in water, air, and soil.
Fish can be exposed to low concentrations of mercury due to water pollution. Over time, this heavy metal can accumulate in the bodies of fish.
Larger fish and long-lived ones generally contain more mercury.
King mackerel, shark, swordfish carry the highest risk of mercury contamination.
For most people, the intake of mercury is not a major issue, as they consume the recommended amounts of fish and shellfish.
Halibut The benefits of fish rich in omega 3 fatty acids such as fish can outweigh the risks.
Pregnant and nursing mothers should avoid fish with high mercury levels, but should not avoid consuming fish entirely. Omega 3 fatty acids aid the brain development of fetuses and babies.
Halibut fishIts mercury content is lower than moderate and is considered safe to eat.
Purine content
Purines are naturally produced in the body and found in certain foods.
For some people, purines are broken down to form uric acid, which can contribute to the development of gout and kidney stones. Those who are at risk in these conditions should limit their purine intake from certain foods.
Halibut Although it contains purine, its levels are low. Therefore, it is healthy and considered safe even for those at risk of certain kidney diseases.
Sustainability
Sustainability is related to the increasing demand for wild-caught fish.
One way to maintain wild fish populations is to increase the availability of farmed fish. That's why; aquaculture or fish farming has become more popular. It is the fastest growing food production area in the world.
Wild Atlantic, according to Seafood Watch halibut it is on the "avoidance" list due to its low population. It is extremely depleted and is not expected to reproduce until 2056.
Pacific halibutIt is considered safe to consume due to the sustainable fishing practices implemented in the Pacific Ocean.
As a result;
Although it contains medium and lower levels of mercury and purines, halibutThe nutritional benefits of flour are outweighed by potential safety concerns.
It is rich in protein, omega 3 fatty acids, selenium and other nutrients that provide various benefits.
Extremely depleted Atlantic halibut grown on the farm instead or Pacific halibut choose, environment and halibut fish better for the future of its kind.
Whether or not to eat this fish is a personal choice, but scientific evidence halibutshows that it is a safe fish.
