Bluefish, known as pesce azzurro in Italian, refers to a group of oily fish commonly found in the Mediterranean Sea. This includes anchovies, sardines, mackerel, and herring small fish packed with powerful health benefits and often overlooked in favor of larger species.
Rich in omega-3 fatty acids, bluefish supports cardiovascular health by reducing triglycerides and lowering the risk of heart disease. These healthy fats also aid brain function, helping to improve memory and reduce symptoms of depression. Additionally, bluefish is a great source of high-quality protein, vitamin D, selenium, and B vitamins like B12 and niacin.
Thanks to their position low on the food chain, bluefish accumulate fewer heavy metals and toxins than larger predatory fish, making them a safer choice for regular consumption.
Experts recommend eating bluefish 2 to 3 times a week as part of a balanced diet. This frequency ensures a steady intake of omega-3s without overexposing the body to potential marine contaminants. It’s ideal grilled, baked, or preserved in olive oil for added flavor and health benefits.
Incorporating pesce azzurro into your weekly meals is a simple and delicious way to promote longevity, protect your heart, and boost overall vitality straight from the traditions of the Mediterranean diet.
