Eating trout has health benefits, therefore its inclusion is recommended as part of a balanced and varied diet. It is a river fish that is usually raised in captivity on fish farms. Furthermore, it has culinary versatility, being almost always easy to prepare.
It should be noted that there is a substantial organoleptic difference between river and farmed trout. Differences are also observed in their lipid composition. In any case, it is a food that provides a large amount of high quality protein.
Benefits of eating trout
We will discuss below the main benefits of eating trout. To experience them, this fish must be presented as part of a varied and balanced diet.
Helps strengthen muscles
Trout is a marine product that it stands out for its concentration of high biological value proteins. These have all the essential amino acids with good digestibility. They are able to ensure muscle repair after strenuous exercise.
It should not be forgotten that in recent years nutritional guidelines have increased protein requirements. This is like a study published in the journal Annals of Nutrition and Metabolism, which indicates that a sedentary adult must consume at least 0.8 grams of protein per kilogram of body weight per day.
It has antioxidant power
Within the micronutrient section, we need to talk about the trout’s selenium concentration. This mineral plays an important role as an antioxidant.. Its regular consumption helps to neutralize the formation of free radicals, according to a research published in the journal Advances in clinical and experimental medicine.
It is important to note that maintaining oxidative balance helps prevent the development of many complex pathologies. Not only selenium has this property, but also some vitamins and phytonutrients from plant foods.
It is recommended during pregnancy
The benefits of eating trout extend to the contribution of vitamin B12. This nutrient is essential in the context of pregnancy. In fact, keeping levels low is associated with an increased risk of preterm birth, according to one study published in the journal American journal of epidemiology.
During pregnancy it is essential to cover the nutritional needs to avoid defects in the development of the fetus that could affect the subsequent well-being of the child. For this reason it is advisable to increase the presence of vegetables and fish in the diet.
Nutritional values of trout
In terms of nutritional information, we must highlight the low energy content of the trout, providing only 91 calories per 100 grams of fresh product. However, its protein concentration is significant, with 15 grams of nutrient per 100 grams of product.
The carbohydrates it provides are residues, as is the fiber. However, it does have 6 grams of fat inside, most of which is unsaturated.
As for micronutrients, highlights the presence of vitamin B12, calcium and magnesium. It also has 2.9 milligrams of vitamin C per 100 grams of product, although this is not a very high content.
Contraindications for eating trout
Trout is contraindicated for those suffering from fish and shellfish allergies. On the other hand, it is a food that can be contaminated with parasites, so it must be cooked thoroughly before consumption. In this way, any pathogenic microorganisms are eliminated.
Trout, on the other hand, can cause discomfort to those who have developed liver and gastrointestinal diseases. Likewise, if you suffer from alterations in blood triglyceride levels or heart problems, you should avoid frying and adding salt.
Uses of trout in the kitchen
From a culinary point of view, trout is a very versatile fish. It can be prepared in the oven, grilled and even fried, even if the latter method is the least recommended of all.
The usual thing is to accompany it with some tuber, as well as inserting strips of lemon and ham inside to improve the final flavor. It doesn’t need to be heavily seasoned if it’s of good quality; A little salt is enough to enhance its strong flavour.
As commented, it is recommended to include trout as part of a varied and balanced diet. This food has essential nutrients and high quality inside, so its regular consumption will contribute to the achievement of a better state of health.
However, it is always recommended that the trout be wild. They are more expensive and difficult to source, but these products have a more favorable lipid profile and much higher organoleptic characteristics than the aquaculture versions.
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