Fish in the Mediterranean diet: keys to healthy eating

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The Mediterranean diet is globally recognized for its numerous health benefits and longevity. One of its main pillars is the regular consumption of fish and seafood, key foods that provide essential nutrients hard to obtain in adequate proportions from other sources.

Keys to fish in the Mediterranean diet:

  • Source of Omega-3 fatty acids: Oily fish (such as sardines, mackerel, or salmon) is rich in healthy Omega-3 fats (EPA and DHA), essential for cardiovascular health, brain function, and reducing inflammation.

  • Proteins of high biological value: Both white and oily fish provide excellent quality proteins, necessary for maintaining muscle mass and tissue repair.

  • Rich in vitamins and minerals: It stands out for its B-group vitamins, vitamin D, and A content, as well as essential minerals such as iodine, phosphorus, selenium, and zinc.

  • Low in saturated fats: Unlike red meat, fish has a much healthier lipid profile, which helps maintain optimal cholesterol levels.

  • Sustainability and variety: The Mediterranean tradition encourages the consumption of local and seasonal species, promoting a varied, fresh, and sustainable diet.

Including fish at least three to four times a week is one of the core recommendations to make the most of the protective benefits of the Mediterranean diet.