If your diet includes non-vegetarian dishes, you must have heard of Ceviche. However, most of them who have heard about Ceviche want to know is Ceviche healthy or is Ceviche Good For Weight Loss or not. Therefore, in this article, we will discuss about Ceviche, and its health benefits.
What is Ceviche?
Ceviche is also known as Cebiche, seviche e, or Sebiche which is a Spanish accent. This dish is a South American seafood initially originating in Peru. It is a typical dish of fresh raw fish marinated with citrus juices like lemon juice.
But according to history, it was better to use oranges. It is mixed with some spices, such as aji, chilli peppers, and spices with chopped onions, salt and coriander. Ceviche is named after the word Quechuan. It means fresh or soft fish.
Is Ceviche Healthy?
Ceviche is healthy when consumed effectively. It is enrich with omega 3 and omega 6. Also, it has lots of protein, healthy fat with enough calories. Infact, this appetizer is best before any meal.
Since it is made raw, many things should be taken care of while eating a sandwich. Such as its cleaning, parasite volume, preparation time, and material quality.
However, the main ingredient used here is raw fish, so the chances of pathogens attacking the body may increase. Certainly, eating Ceviche from local restaurants or food stalls is not a healthy option. You should read people’s reviews and testimonials before consuming their sandwiches.
Also, pregnant women should avoid this dish due to the possible amount of mercury. Fish can make pregnant women sick and also harm the fetus.
Benefits of Ceviche.
Eating ceviche sandwiches not only tastes good but it also is a natural healthy dish prepared without including processed foods. Having Ceviche has many benefits which includes;
Fish is the main nutrient in Ceviche. In fact, it helps to boost brain power, good blood cholesterol levels as well as blood count.
Toss-in ingredients like fresh lime, pepper, garlic, onion, ginger, avocado, sweet potato and corn also have come with many health benefits.
Lemon is rich in vitamin C. In fact, it is highly antioxidant and fights against cancer cells and many germs. Vitamin C increases collagen levels which helps in strengthening skin and promote tissue repairing.
A Ceviche is a healthy option for stomach and also effective as a weight control food.
Since it contains corn and ginger which are primary weight control elements.
However, sweet and blue potatoes in the sandwich are not essential ingredients. But it can be added for a better taste. Potatoes are the best source of vitamin A, vitamin C, fiber, beta-carotene, manganese and potassium. Those are helpful for better vision and digestive system.
Finally, natural antibiotics like onion, garlic, pepper and cloves protect the body from infection. It reduces normal cold, as well as protects and cleans the airways.
Ceviche Nutritional Value.
The dish is not high in calorie, a single serving can top 200 to 300 calories. Consider that 1 ounce of uncooked sole is only 26 calories and a serving of fish meat is about 3 ounces (85 grams). Even if you eat half a pound (226 grams) of this fish, it is just 208 calories for 8 ounces.
The nutritional value of Ceviche depends on how it is cooked. Adding sauce can significantly increase calories.
Fresh lemon juice, red onion, and anji pepper contain good amounts of vitamin C, folate, vitamin B, potassium, manganese, biotin, and vitamin A, K, and E. All calories and fats are very low. The largest amount of calories in food often comes from side dishes or if the sauce is finally added.
The traditional Peruvian Ceviche side dish includes roasted corn kernels and sweet potatoes. A cup of cooked sweet potato weighs 158 calories, but you also get a shot of healthy vitamin C, vitamin A, fiber, potassium and manganese.
Boiled corn on a cob contains 58 calories which contains some vitamin C, thiamine and fiber. Your entire diet of traditional ceviche is probably about 500 calories.
Peruvian sandwiches are usually prepared without any extra sauce, so it’s a healthy meal you can enjoy for lunch or dinner.
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Is Ceviche Good For Weight Loss?
Ceviche’s citrus spiciness is considered as one of the best ways to lose weight by nutritionists. In fact, Ceviche is a great option because it contains a lot of lean protein.
Healthy diet does not mean it is boring. On the other hand, you can enjoy delicious food with weight loss at the same time. Since the Ceviche does not contain any gluten or sugar. In fact, it is an appetizer that can be served as food.
You will love this delicious dish, yet it is very easy to make. Due to its high saturated protein content, this Latin American favourite helped many people to lose weight. The high omega-3 fatty acid content of this dish also leads to weight loss by boosting healthy cholesterol levels.
A study found that giving fish oil to mice burns more calories and leads to lost weight.(1) Also, chopped jalapeno helps in increasing the strength of fat burning. Spicy foods, on the other hand, promote metabolism and suppress appetite. So, Ceviche is healthy for weight loss.
Is Ceviche Healthy For Heart?
Heart patients often question themselves, “Is Ceviche healthy?” In fact, Ceviche contain omega 3 and healthy fats that are perfect for heart health and heart patients.
People suffering from cardiovascular problems, hypertension, diabetes, low sodium, low calories, low cholesterol levels in the body can eat Ceviche in consultation with their doctor.
Avocado Ceviche is a healthy option for vegetarians looking for a diet that promotes heart health with good fat.
Is Ceviche Healthy For Bodybuilding?
Seafood is best choice for people who want to build muscle and gain energy. Apart from weight loss Ceviche is also healthy for bodybuilders too, though not everyone knows it. When you get tired of workouts, Ceviche may be a nutritious and healthy option. Certainly, this meat is a healthier option than pork, mutton or chicken.
Although Ceviche high in protein content, it is also high in cholesterol. Therefore, it should not be consumed much. In addition, patients suffering from shellfish allergies will have to avoid ceviche. In addition, ceviche is made from raw fish soaked in lime juice or vinegar, so there is a major risk of food borne diseases (salmonella poisoning).
Finally, if you want to include ceviche in your bodybuilding diet, consult your dietician and doctor.
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How Long Does Ceviche Last?
Ceviche should be eat and enjoy fresh however, it can be stored in the fridge for two days.
- Experienced in the field of nutrition, health, fitness, and more. She earned Master Degree from National Institute of Nutrition, Hyderabad and currently serving in the Eastern branch of ICMR. View author's certificates.