Wizard Recipes

Here’s the quick, no-nonsense course in supermarket fish shopping; there are more details in the discussions of individual fish, but this will get you started.

Needless to say, or almost needless to say, you should avoid fish counters that smell or look dirty. I’d like to think that at this stage of the game you wouldn’t encounter such a disgrace, but if you do, run, don’t walk. (It might not be a bad idea to stop long enough to complain to the management, which might encourage them to clean up their act.)

Generally, steer clear of prewrapped fish. It might be good, and there’s nothing intrinsically wrong with it, but it’s difficult to evaluate. (Though you could poke a hole in the plastic and smell it; I’ve done that plenty of times, and it works. If it’s bad, don’t put it back-hand it to someone and tell them to get the rest of it off the shelves.)

Purchasing shellfish is usually pretty straightforward:

Lobster, crab, whole clams, oysters, mussels, and certain other mollusks must be alive when sold. Lobsters and crabs should be quite lively; if they seem tired, move on. The muscles of live mollusks make it difficult to pry their shells apart, and this is a good test. If, however, mollusks are shucked and separated from their guts, as scallops routinely are (and oysters frequently are), the shelf life is extended considerably. In this case, smell them if possible.

Shrimp are almost always shipped frozen and defrosted before sale. It’s better, though, to buy them still frozen; you may get a more favorable price, and you can control how and when they are defrosted. The best way to defrost shrimp is in the refrigerator (which takes a while) or under cold running water (which is quite rapid).

These days most finfish is sold in the form of fillets and steaks, and most of these are shipped after cutting; few fish counters butcher whole fish anymore. The surface of fillets and steaks should be bright, clear, and reflective-almost translucent. The color should be consistent with the type of fish.

For example, pearly white fish should not have spots of pink, which are usually bruises, or browning, which indicates spoilage. Creamy or ivory-colored fish should have no areas of deep red or brown. It’s easy enough to get to know the ideal appearance of your favorite fish and reject any that doesn’t meet your standard, but it’s just as important to know the warning signs for fish in general.

Whole fish gives you more signals than fillets or steaks. Look for red gills (located right behind the head), bright reflective skin, firm flesh, an undamaged layer of scales, and no browning anywhere; the fish should smell sweet or salty-not “fishy.”

The best whole fish look alive, as if they just came out of the water. In general, trust your instincts. Good fish looks good, has firm, unmarred flesh, and smells like fresh seawater.

If your supermarket fishmonger won’t let you smell the fish, and it passes the appearance tests, try buying it, opening the package right on the spot, and, if the smell is at all off, handing it right back. If you’re reluctant to do that, take any fish that doesn’t meet your expectations when you cook it back to the supermarket for an exchange or a refund. Demand quality.

The growing popularity of fish and shellfish is hardly a surprise. Seafood is a rich source of protein, vitamins, and minerals and is low in fat. And oily fish, such as salmon and tuna, are high in omega-3 fatty acids, which can lower blood cholesterol levels.

BUYING FISH AND SHELLFISH

The surface of a whole fish should glisten but not look slimy. Ask the fishmonger to show you the gills; they should be bright red with no tinge of brown. The eyes should not be sunken, but don’t worry if they are clouded over, because the eyes of some fish lose their shine soon after they are caught.

Fish fillets and steaks are often sold in plastic wrapped trays. Look for fish that appears moist and has no gaps in the flesh, which should feel firm through the plastic. The meat of dark fish, such as tuna, should not contain any rainbow streaks.

Mollusks (including clams, mussels, and oysters), must be purchased alive because their viscera deteriorate quickly once dead. Tightly closed shells indicate the mollusks are alive, but if you tap a gaping shell and it closes, it’s also fine.

Don’t buy mollusks with broken shells. And if a clam or mussel feels especially heavy, it could be filled with mud, so discard it. Mollusks sold out of their shells, like scallops and squid, should be as sweet smelling as an ocean breeze. And the siphons of soft-shell clams should retract slightly when touched.

Crustaceans, including crabs and lobsters, should be purchased alive from a store with a large turnover and appear lively. Fresh shrimp should also be subjected to the sniff test; black spots on the shell mean the shrimp are over the hill.

STORING FISH AND SHELLFISH

• Keep fish and shellfish as cold as possible. Have the seafood you purchase packed in ice, or place it in the same bag as your frozen food.
• Store fish in the coldest part of the refrigerator, where the temperature is between 35° and 40°F. Or store on ice: Fill a baking dish with ice, and place the wrapped seafood on top, replenishing the ice as needed. You can also cover frozen artificial ice packets with a kitchen towel and place the wrapped fish on top.
• It is especially important to keep oily fish, such as mackerel and bluefish, as cold as possible. Their high fat content means they can go rancid quickly at less than- ideal temperatures.
• If you must freeze seafood, be sure it is very fresh, and wrap it tightly in plastic wrap and heavy-duty foil. Freeze for up to three months.
• Shellfish should also be placed in the coldest part of the refrigerator. Store live clams, mussels, and oysters in a large bowl covered with a wet towel; use within one day. Refrigerate crabs in a tightly closed heavy duty paper bag poked with a few air holes; cook within one day of purchase.

Lobsters should be cooked on the day of purchase because they don’t last long once out of water. Keep them well wrapped in a wet cloth or in several layers of newspaper in the refrigerator.

• Cooked crab and lobster should be eaten within one day of purchase. Shucked oysters and crab meat are often pasteurized, which extends their shelf life but decreases their flavor.

COOKING  SUCCESS

Here’s the simple secret to cooking fish successfully: Don’t overcook it. Cook it until the flesh is just opaque throughout; it will continue to cook after it has been removed from the heat.

Before cooking fillets, especially thick ones, run your fingers over the flesh to feel for any stray bones. Remove them with tweezers set aside for that purpose.

To check fish fillets or steaks for doneness, use the tip of a small knife to separate the flesh in the thickest part; it should be uniformly opaque. To check whole fish, make an incision at the backbone to see if the flesh is opaque or insert an instant-read thermometer in the thickest part near the backbone; it should read 135° to 140°F.

When cooking clams, mussels, or oysters, scrub the shells well under cold running water to remove any surface sand and grit.

Seafood is a good source of high-quality protein, usually with a low number of calories. One 3-ounce serving of most fish or shellfish provides an excellent source of protein, at often fewer than 100 to 150 calories for many lean fish and most shellfish.

Even oil-rich fish, such as salmon, tuna, and mackerel, generally have fewer than 225 calories in a 3-ounce portion, comparable to the calories of lean meats.

The fat in fish is mainly polyunsaturated and monounsaturated rather than saturated, as in meat. Furthermore, fish have a unique polyunsaturated fatty acid called omega-3 that is believed to have a beneficial effect in reducing blood clots, lowering blood cholesterol levels, and minimizing heart disease

In general, fish are low in sodium, similar to the amount in red meat and poultry. Persons following low-sodium diets should limit their intake of processed salted or dried fish, pickled herring, smoked fish and shellfish, sardines, surimi products, and anchovies.

Selection

What to look for depends on the type of fish being purchased:

Whole, fresh fish - The criteria for buying this type of fish boil down to this: look for the fish that appears to have been pulled from the water most recently. Scales should be shiny and stuck firmly to the skin. The flesh should feel firm and should not pull away easily from the bone.

Gills should be moist and red, and the eyes should be shiny and not sunken. As always, the odor is a telltale sign of fish freshness. The fish should have a mild, fresh smell. The more fishy a fish smells, the less likely it is fresh.

Fresh fillets and steaks-These, too, must pass the smell test. In addition, check the flesh to make sure it does not pull away from the bones. Don’t buy fish that appears to be discolored or dried out.

Frozen fish - Avoid dried-out fish. Packaging should be intact and free of frost.

Salted and smoked fish - Avoid fish with an “off ” odor.

Storage

Whether the fish you buy is fresh or frozen, make it the last thing you purchase before heading home. If you will be delayed, have the market pack fresh fish on ice.

Immediately refrigerate fresh fish in the coldest part of your refrigerator (usually the lowest shelf at the back or in the meat keeper), and use it within a day or two.

Freeze your fish quickly to keep cell walls intact, but thaw the fish gradually so that fewer juices leak out of cells. The best way to defrost fish is overnight in the refrigerator. If you must thaw fish quickly, seal it in a plastic bag and immerse it in cold water, allowing 1 hour to thaw a 1-pound package.

You can also microwave frozen fish on the “defrost” setting, stopping when the fish is still icy but pliable. Most fish will keep in the freezer for about 6 months. Never refreeze fish.Canned fish, such as tuna, salmon, and sardines, will keep for about a year or less.

However, because you cannot be sure about the conditions in which canned goods have been stored in the warehouse, it is best to buy only what will be used within a few months.

Fish can usually be purchased at a lower price than meat, and for this reason possesses an economic advantage over it. Besides the price, the substitution of fish for meat makes for economy in a number of ways to which consideration is not usually given.

These will become clearly evident when it is remembered that nearly all land animals that furnish meat live on many agricultural products that might be used for human food. Then, too, other foods fed to animals, although not actually human foods, require in their raising the use of soil that might otherwise be utilized for the raising of food for human beings. This is not true in the case of fish.

They consume the vegetation that grows in lakes, streams, and the ocean, as well as various kinds of insects, small fish, etc., which cannot be used as human food and which do not require the use of the soil.

In addition, much of the food that animals, which are warm-blooded, take into their bodies is required to maintain a constant temperature above that of their surroundings, so that not all of what they eat is used in building up the tissues of their bodies.

With fish, however, it is different. As they are cold-blooded and actually receive heat from their surroundings, they do not require food for bodily warmth. Practically all that they take into the body is built up into a supply of flesh that may be used as food for human beings.

With fish, as with other foods, some varieties are sought more than others, the popularity of certain kinds depending on the individual taste or the preference of the people in a particular locality.

Such popularity, however, is often a disadvantage to the purchaser, because a large demand for certain varieties has a tendency to cause a rise in price. The increased price does not indicate that the fish is of more value to the consumer than some other fish that may be cheaper because it is less popular, although quite as valuable from a food standpoint.

The preference for particular kinds of fish and the persistent disregard of others that are edible is for the most part due to prejudice. In certain localities, one kind of fish may be extremely popular while in others the same fish may not be used for food at all.

Such prejudice should be overcome, for, as a matter of fact, practically every fish taken from pure water is fit to eat, in the sense that it furnishes food and is not injurious to health. In addition, any edible fish should be eaten in the locality where it is caught.

The transportation of this food is a rather difficult matter, and, besides, it adds to the cost. It is therefore an excellent plan to make use of the kind of fish that is most plentiful, as such practice will insure both better quality and a lower market price.

As is well known, fish is an extremely perishable food. Therefore, when it is caught in quantities too great to be used at one time, it is preserved in various ways. The preservation methods that have proved to be the most satisfactory are canning, salting and drying, smoking, and preserving in various kinds of brine and pickle.

As such methods are usually carried out in the locality where the fish is caught, many varieties of fish can be conveniently stored for long periods of time and so distributed as to meet the requirements of the consumer. This plan enables persons far removed from the Source of supply to procure fish frequently.

In general, the composition of fish is similar to that of meat, for both of them are high-protein foods. However, some varieties of fish contain large quantities of fat and others contain very little of this substance, so the food value of the different kinds varies greatly. As in the case of meat, fish is lacking in carbohydrate.

Because of the close similarity between these two foods, fish is a very desirable substitute for meat. In fact, fish is in some respects a better food than meat, but it cannot be used so continuously as meat without becoming monotonous; that is to say, a person will grow tired of fish much more quickly than of most meats.

The similarity between the composition of fish and that of meat has much to do with regulating the price of these protein foods, which, are the highest priced foods on the market.

In the traditional Mediterranean diet, beef, as well as veal, pork, fish, poultry, and rich dairy products like cheese, was more often used for flavoring rather than as the main event of a meal.

Nestled in a large platter of rice and vegetables, one might find a few small pieces of chicken or shrimp. A prodigious pot of pasta sauce might contain a few clams, some prosciutto, or perhaps some ground meat.

Occasionally a whole fish poached with vegetables and herbs will form the core of a meal, and various types of shellfish are present in small quantities in the diets of most Mediterranean countries. A Turkish or Greek shish kebab typically includes cubes of skewered lamb, but plenty of vegetables, too.

Eating some meat and dairy products certainly makes good sense. High in nutrients, including certain vitamins and minerals, meat and dairy products also add depth, dimension, and flavor to plant foods. Even red meat can be a sensible part of a healthy diet, if the cuts of meat are lean and the portions small, especially for high-fat meat and fullfat dairy products, which contain high amounts of saturated fat.

Eating these foods in moderation is ideal because it guarantees you the nutritional benefits of these animal foods without the excess saturated fat, not to mention excess calories.

In addition to fish (weekly consumption is recommended), you can choose a serving of another source of lean meat about once a week, if desired. Serving sizes are specified in a general range of 1 to 4 ounces but they must be individualized according to dietary needs of everyone.

You don’t need to consume your entire week’s allowance of fish, lean beef, chicken, veal, or whatever you choose at one sitting. An ounce chopped and added to soup one day, another ounce or two added to rice or pasta a few days later, and a few more ounces in a casserole at the end of the week is probably a more authentically Mediterranean way to eat animal foods anyway.

The same goes for cheese-a few shreds here, a sprinkling there. A little highfat cheese, which is highly flavored, goes a long way. Although the Mediterranean Diet Pyramid specifies lower-fat cheeses (such as mozzarella made with part-skim milk) be consumed optionally on a weekly basis or high-fat cheese be consumed monthly (also optional), that month’s serving can easily be portioned out over a number of satisfying meals.

Fish is the one animal meat we recommend consuming more than Americans are generally getting-up to 8 ounces of cooked fish per week-especially the fattier fishes like salmon, mackerel, trout, herring, and tuna. Fish contains omega-3 fatty acids that offer many health benefits (more on omega-3 fatty acids later in this chapter).

If you choose to avoid fish because of concerns for possible contaminants, that’s fine. Our fish recommendation is optional. Just be sure to include other sources of omega-3 fatty acids such as flaxseed, walnuts, and even strawberries.

And what about eggs, those high-cholesterol villains we all thought we knew to avoid? Actually , dietary cholesterol isn’t a threat to the heart health of most people. There are indeed some who are particularly sensitive to dietary cholesterol, usually a genetic condition.

Egg yolks do contain some saturated fat, which is the main reason that we generally suggest a moderate intake of four or fewer eggs per week (including eggs used in cooking). By the way, the egg white is virtually cholesterol- and fat-free, so indulge at will in this high-protein portion of the egg.

Remake your plate. The core of Mediterranean-style eating is creating a balanced diet of healthy fats, healthy carbohydrates, and plenty of vegetables and fruits. The “emphasis on plant proteins is what makes this diet so healthy,” says Dr. Walter Willett, professor of epidemiology and nutrition at Harvard School of Public Health and author of Eat, Drink, and Be Healthy. Here’s how to eat as if you lived on the shores of the glittering Mediterranean

Eat more whole grains. Try to eat at least one serving of whole grains at each meal. Whole grains can help keep your blood sugar stable and lower your risk of developing type 2 diabetes and cardiovascular disease.

Try these ideas to get started:

– Choose bread with 100 percent whole wheat listed as the first ingredient.

– Use millet as you would rice.

– Toss a handful of barley into soups and let simmer 30 minutes until tender.

– Check labels of crackers and other grain-based foods to see if they have more than 2 grams of fiber per serving.

– For cold cereals, look for 4 grams of fiber per serving.

Use plant oils. Research shows that two tablespoons of olive oil a day can help prevent the inflammation that contributes to heart disease and other chronic health problems. Other healthy oils include canola, soy, and peanut. When cooking, don’t let the oil smoke, which damages its nutritional properties and flavor. Strive to eliminate products containing hydrogenated oils and trans fats (check the labels). Also, start substituting olive oil for butter whenever possible. For interesting variations, experiment with one of the many flavored olive oils.

Eat more fruits and veggies. Fill up half of your plate each meal with vegetables or fruit. Instead of boiling veggies, which robs them of flavor and nutrients, try them sauteed with extra virgin olive oil, chopped garlic, and a dash of hot pepper sauce. Or steam veggies with several whole peeled garlic cloves; the flavor will permeate them beautifully.

Eat more fish. People who eat fish have healthier hearts than non-fish eaters. Try stocking your freezer and cupboards with salmon, tilapia, haddock, sablefish (also called black cod), herring, and sardines. Note: Most people tend to overcook fish. Measure the thickest part and cook 10 minutes per inch (for baking). If you’re grilling or pan-frying, cook it until it just loses its glassy look.

Eat more nuts and legumes. These underutilized foods may help regulate body weight by suppressing appetite and increasing fiber intake, says Alison Coates, a researcher at the University of South Australia. Nuts also counteract high cholesterol. And Harvard researchers discovered in 2002 that women who ate more nuts and peanut butter had a lower risk of type 2 diabetes than those who didn’t. Legumes also provide healthful protein and are rich in fiber and minerals such as folate magnesium, and iron. At least one day a week, cook with beans, lentils, or other legumes instead of meat. Or try serving rice and beans. You can also create healthy lunches of hummus smeared on whole wheat pita.

Drink alcohol in moderation. Study after study suggests that a glass of wine or a cocktail with your meal can lower the risk of heart disease. Mediterraneans rarely drink to get drunk; rather, alcohol is a way to cleanse the palate and help digestion. Moderation is the key to benefits. Men can enjoy two drinks a day, women one. But more than that increases your risk for other diseases, such as breast cancer.

Eat more pizza. Italians who eat pizza twice a week can cut their heart attack risk by 56 percent, says Silvano Gallus, a researcher at Instituto di Ricerche Farmacologiche Mario Negri in Milan. Wait a second…pizza? Yes, but not the greasy dish most Americans know. Italian pies contain fewer calories and less fat. A healthy home option: try making Pizza Margherita recipe with a 100 percent whole wheat crust.

Shop the Mediterranean way. Stock your kitchen with well-chosen canned, frozen, and fresh products for a tasty, nutritious breakfast or lunch on the table in less than 15 minutes, says Elizabeth Somer, a registered dietician and author of Age-Proof Your Body. Try using this shopping list:

– Extra virgin olive oil

– A variety of canned beans

– Canned tomatoes

– 100 percent whole wheat pasta

– Instant brown rice

– Various frozen vegetables

– Orange juice

– Low or nonfat milk

– Plain yogurt

– Ready-to-eat fresh veggies like baby carrots and bagged spinach

– Poultry, fish, eggs

Plaice, flounder and dabs

Excellent source of protein, vitamin B12 and selenium; good source of vitamins B6 and D, niacin, phosphorous and potassium.
These delicate flat fish are best eaten as soon as possible after being caught. They can be cooked whole, or filleted, floured, dipped in egg and breadcrumbs and deep-fried, and are delicious with tartare sauce.
Dabs are one of the smallest flat fish and are usually cooked whole.

Dover sole, lemon sole

Excellent source of protein, vitamin B12 and selenium; good source of vitamins B6 and D, niacin, phosphorous and potassium.
One of the finest-flavoured fish of all, Dover sole has firm, succulent, white flesh that lifts easily off the bone. Larger Dover sole are usually sold filleted; small sole are delicious served whole, just skinned and fried.
A classic recipe is sole meunière, where the fish is floured and fried, served with lightly browned butter, lemon juice and parsley.
Lemon sole is more widely available and is good value for money. Although it has less flavour than Dover sole, and the flesh is not as firm, it is still a delicious, moist-textured fish and ideal to serve grilled with a little butter or simply pan-fried.

Sea bass

Excellent source of protein, vitamin B6, niacin, riboflavin, thiamine, selenium, magnesium, phosphorous and potassium; good source of vitamins A and B12.
Now widely farmed and easily available, European sea bass is popular for its superbly flavoured, soft white flesh.
Similar in shape to a salmon, this large round fish has dark, silver-grey scales and a white belly. To remove the scales, run a knife in the opposite direction of the scales and they will flick off easily, then rinse well (Morrisons’ fishmonger will do this for you).
Sea bass vary in size and can be bought whole or filleted. Cook sea bass simply: try roasting whole fish with lemon slices and thyme, or pan frying fillets to serve with a wide variety of vegetables or sauces. Sea bass also barbecues well.

Cod

Excellent source of protein, vitamins B6, B12, niacin, riboflavin, thiamine, magnesium, phosphorous, potassium and selenium; good source of vitamin E, calcium, iron and zinc.
The nation’s favourite fish, a great deal of cod is frozen as soon as it is caught at sea. The size varies enormously but cod is mostly sold filleted. The flesh is succulent, thick and falls into beautiful moist flakes.
Fillets of cod are good coated in batter and deep-fried, but are also delicious roasted on a bed of cherry tomatoes for a simple, tasty supper to serve with oven chips.

Haddock

Excellent source of protein, vitamins B6 and B12, niacin, iron, magnesium, phosphorous, potassium and selenium; good source of vitamin E and calcium.
A popular member of the cod family, the smaller haddock is usually sold filleted, and is a very popular choice in fish and chip shops. It is slightly sweeter than cod, but does not have such succulent firm white flakes.
Haddock is also delicious smoked: in Scotland, Finnan haddock was traditionally smoked over peat; while Arbroath smokies are whole smoked haddock.

Pollock

Excellent source of protein, vitamins B6 and B12, niacin, riboflavin, calcium, magnesium, phosphorous, potassium and selenium; good source of vitamin E, iron, thiamin and zinc.
Pollack is related to cod and its flavour is almost as good, although it has a coarser texture. Most is frozen aboard the ships as soon as it is caught.
It is a very economical alternative to cod, and can be cooked in the same way. Take care not to overcook it, though, or the flakes will be dry.

Coley

Excellent source of protein, vitamins B6 and B12, niacin, riboflavin, calcium, magnesium, phosphorous, potassium and selenium; good source of vitamin E, iron, thiamin and zinc.
Coley is related to cod (and more closely to pollock). It has a dull-grey flesh, but don’t let that put you off: it becomes whiter when cooked and is a good-value substitute.
It is not as delicately flavoured as cod and can be a little dry, so don’t grill or roast it: instead, add it to fish pies and stews, or use to make fishcakes.

Monkfish

Excellent source of protein, vitamin B12, phosphorous and selenium; good source of vitamin B6, niacin and potassium.
Mostly only the tail of this ugly fish is sold, usually as a whole piece or filleted, and the flesh is very succulent, meaty and sweet.
It is ideal to serve chargrilled or roasted, and is delicious wrapped in pancetta before cooking. It is also good in curries and fish stews as the fish does not fall apart when cooked.
The skinned tails are covered in a fine pinkish membrane that should be removed before cooking.

To continue our journey through the secrets of fish and seafood, I continue my article by mentioning the proper way of consuming fish and seafood in order to attain a healthy nutritious meal!

How to associate fish and seafood… the right way! :

- Due to the low calorie content, you must associate fish with rice, potatoes or vegetables of any kind to make it a complete nutritious meal

- lemon juice contributes to a better protein digestion and increases iron absorption

- if you’re consuming ‘fish from a can’, use only the ones with own juice, not oil added. It’ s a lot healthier!

- try not to stir fry the fish

-cook it in the oven, sauté, in aluminum foil or grilled

- cook the seafood with tomato juice, wine boiled and well seasoned. Don’t add a heavy graving or mayo

- smoked or dried fish contains a lot less calories that the normal one.

- fresh fish must have: sparkling eyes and firm meat

Also remember that :  - there are two types of fish: Low fat and fatty(salmon, tuna, sardines)

- there are two types of seafood: Mollusks (oysters, clams, octopus )and Crustaceans (shrimps, crabs, lobsters)

Fish is a very nutritious type of food with numerous dietetic qualities, easily digestible due to its high content of proteins, vitamins (A, D, E, B12) and minerals (Phosphor, Iodium and Potassium). More than that, fish contains the so called “good fat” which is non dangerous, high is no saturated fatty acids and also essential fatty acids like Omega 3 and 6, that cannot be synthesized by itself by our organism.

Advantages:

- decreases the risk of cardiac diseases

- the essential oils offer fluidity to the blood and diminish inflammatory effects, decreasing the risk or arthrosclerosis

- Omega 3 and 6 diminish psoriasis and poliarthritis symptoms.

- fish contains D vitamin, essential in Calcium absorption

- iron from anchovies and tuna is 30 times better absorbed than the iron from vegetables

- oysters have aphrodisiac properties, stimulating the estrogen and testosterone, assuring a high sperm quality

- fats contained in fish meat have a positive effect on HDL cholesterol (the good cholesterol), increasing its quantity

- seafood have a low calorie content, being indicated for diets

Disadvantages:

-Shrimps are high in Calcium, but also in cholesterol

-All seafood may contain toxic quantities of pollution metals (Mercury), so be careful from where you purchase them.

-Fish that is consumed raw must be extremely fresh

-The fish skin shouldn’t be consumed due its high fat content

-Salty fish is contraindicated for high blood pressure or hepatic diseases.

Did you know that some foods take their toll own our mood? Some nutrients are absolutely mandatory for the good functioning of our brain and nervous system which is in charge, among others, with our good well being. Here are some of the most important nutrients to keep us happy!

1) GLUCIDS

Glucids are in charge of stimulating the production of  serotonin, a neurotransmitter that influences the so called ‘good mood’. Sugar, for instance, is one of them, but, in order to keep our organism healthy, it is better if glucids are consumed in forms of cereals, bread, potatoes, beans, but not in excess, of course, because the body will transform them into fats. Also, eat generous portions of fruits and vegetables, and, the wonderful chocolate, that, even if you care about your figure, you can consume from time to time, but in small quantities. You may non know this, but the sweet tooth you always have may be a sign of lack of serotonin.

2) MINERALS

Iron. It is essential for the whole organism, helping neurotransmitors to be formed and transported. We can find it in meat, fish, some vegetables, nuts, cereals and seeds.

Zinc. It plays almost the same role  and it is found in the same foods as iron, with the exception that we can find plenty of zinc also in liver and oysters.

Magnesium. With calcium, it helps transmit the nervous impulses. If you are stressed, your magnesium level decreases, decrease that can lead to anxiety or depression. We can get magnesium from nuts, peanuts, almonds, sesame seeds, green leafed vegetables, fish, seafood, cereals.

3)B VITAMINS

Folic Acid (B9). Stimulates the serotonin secretion. Lack of folic acid can lead to irritability

agressivity, depression. B12 Vitamin can be found in green leafed vegetables, wheat,

soya, eggs, liver, oysters, cereals, and B6 in bananas, avocados,

asparagus.

4)FATTY ACIDS

Last researches show that fatty acids Omega-3 and Omega-6 which we can find in fish, seafood, regulate some hormonal actions, including the ones for our mood. These acids are very important to our brain, improving consistently our cognitive capacity. according to these studies, consuming one portion of fat fish, at least once a week decreases the risk of developing Alzheimer. Also, fatty acids contribute to improving you skin aspect, being used in cosmetic treatments.

Original Articles. Constant-Content.