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Carp is a fish without which many people cannot imagine Christmas. Opinions about this fish, however, are mixed and concern the specific taste and doubts whether the carp is healthy. Find out if it's worth eating carp to make conscious holiday and everyday food choices.

Carp - characteristics

Carp is a freshwater fish, also bred in Poland, thanks to which it is easily available. This is especially noticeable during the holiday season, when you can buy live fish in many shops and markets. As in other times of the year, carp can also be purchased in the form of fresh or frozen slices and bells. This definitely makes it easier to prepare a fish dish, but still many people choose traditionally live fish. Due to the fact that carp is bred in water reservoirs, it often has a characteristic, muddy aroma and not everyone likes it. In addition, the carp has large bones, which deters people who are afraid of choking or injury.

Nutritional values of carp

Carp mostly consists of water, and its main macronutrient is protein, which makes up about 18% of the product. It is a fish with a high fat content (7%), and its energy value is about 160 kcal per 100 g of product. Carp also has other nutrients such as potassium, calcium, iron, fat-soluble vitamins and B vitamins.

Carp fats

Although carp is a source of nutritionally important polyunsaturated fatty acids, the amount of omega-3 fatty acids is proportionally small, and they are the most valuable component of fish. A similar content of these fatty acids can be found, for example, in pollock easily available at any time of the year, which is a lean type of fish and therefore has much less calories than carp. The right ratio of omega 3 and omega 6 fatty acids is important in the prevention of cardiovascular diseases. In the diet of many people, the amount of omega 6 fatty acids is usually proportionately too high, which limits the benefits of consuming omega 3 fatty acids.

Is carp worth eating?

Carp is generally a healthy product. However, it should be noted that these fish can sometimes be bred in difficult conditions. Fish in farms are fed with fodder, so the ingredients that create it and its taste depend on the breeder's behavior. It is best to buy carp from a reliable source. It is important that the breeder feeds the fish with properly balanced feeds, and the breeding conditions are not conducive to the development of diseases, which ultimately affects the quality of the purchased product. Eating farmed carp once in a while will not negatively affect our health, so there is no need to give it up during the holidays. It is worth remembering that it is a source of complete protein, and by providing omega 3 acids also from other sources, we are able to achieve the best proportions of polyunsaturated fatty acids.

When buying a live fish, pay attention to its general condition and whether it is damaged. This gives the greatest certainty as to the freshness and quality of the product.

Carp dishes

The simplest and at the same time the easiest way to prepare carp is short frying or baking. The fish can be seasoned in various ways, thanks to which it has a chance to appeal to the tastes of more people. A popular Christmas dish is, for example, carp in jelly, in Yiddish or Greek. For people who are afraid of the presence of bones in the fish, it is a great idea to prepare carp pâté with the addition of mushrooms or dried fruit.

Fish in a healthy diet

Fish is one of the most valuable food products. They provide complete protein and, above all, polyunsaturated fatty acids from the omega 3 family, which we are basically unable to provide in sufficient amounts from other dietary sources. For this reason, fish should appear in our menu at least 2-3 times a week.

An example of a diet based on high consumption of fish and limited consumption of meat is the Mediterranean diet. It is a model of nutrition that reduces the risk of cardiovascular and neurodegenerative diseases and affects longevity. You can benefit from the Mediterranean diet at the Sofra Health Institute.