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      26 => [
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        "type" => "default"
        "en" => [
          "title" => "Seafood in elderly diet, an opportunity for seniors"
          "resume" => "This is the time, more than ever, to take care of our elders and feed them well. Eating seafood for older adults is a good way to guarantee the necessary nutrients and to strengthen the immune system."
          "text" => """
            <div>\r\n
            \tThis is the time, more than ever, to take care of our elders and feed them well. <strong>Eating seafood for older adults</strong> is a good way to guarantee the necessary nutrients and to strengthen the immune system.</div>\r\n
            <h2>\r\n
            \tBenefits of eating fish in old age</h2>\r\n
            <div>\r\n
            \tExceptional moments are important for the entire population, but there is no doubt that we must <strong>focus on the elderly</strong>. It is important that they follow a <strong>balanced diet</strong> so that they maintain good health. Without a doubt, this is an element that contributes decisively to improve their quality of life. <strong>Frozen fish</strong> and seafood is a <strong>good alternative for its shelf life</strong> and unspoiled <strong>nutritional properties</strong>.</div>\r\n
            <div>\r\n
            \t&nbsp;</div>\r\n
            <div>\r\n
            \tFish has evidence-based beneficial effects on health thanks to a <strong>variety of nutrients</strong>,&nbsp;outstanding contents of <strong>high quality protein, vitamins, minerals and Omega-3 fats</strong>. On the other hand, its flesh avoids&nbsp;difficulties chewing and swallowing&nbsp;and&nbsp;<strong>facilitates consumption</strong> among older people. Consequently, there are several physical benefits when eating fish and seafood:</div>\r\n
            <h3>\r\n
            \tDelays loss of muscle mass</h3>\r\n
            <div>\r\n
            \t<strong>Consuming one gram of protein daily per kilogram of weight</strong> is necessary to <strong>avoid loss of muscle mass</strong>. We must not forget that older people mucle mass loss rate is higher and, therefore, are more exposed to physical decay. Nutrition experts agree on a daily intake to prevent the risks.&nbsp;</div>\r\n
            <h3>\r\n
            \tMaintains bone mass</h3>\r\n
            <div>\r\n
            \t<strong>Fish</strong> has essential nutrients to <strong>maintain bone density</strong>. It should not be forgotten that, from the age of 40, bone structure tends to decalcify if it lacks of some nutrients that avoid decalcification. Fortunately, seafood contains <strong>high amounts of vitamin D, calcium, and phosphorous</strong>. Eating fish and seafood is a good way to avoid bone breakage or decalcification.</div>\r\n
            <h3>\r\n
            \tPrevent Alzheimer&#39;s</h3>\r\n
            <div>\r\n
            \tEating fish <strong>helps improve cognitive health</strong> and, in any case, delay the appearance of pathologies such as Alzheimer&#39;s and other dementias. People who eat fish often will better maintain memory and brain function. This is because these products contain high proportions of <strong>Omega-3 and phosphorous</strong>.</div>\r\n
            <h3>\r\n
            \tIt has antioxidant effects</h3>\r\n
            <div>\r\n
            \tEating fish is good to <strong>prevent cell oxidation</strong>, which is why it is highly recommended for senior diet. Remember that fish is rich in <strong>vitamins A, C and E</strong>. This is, therefore, one of the best ways to delay cell aging. The most important thing, in the long run, is that the body remains at the best condition possible.</div>\r\n
            <h3>\r\n
            \tHas anti-inflammatory qualities</h3>\r\n
            <div>\r\n
            \tOne of the main <strong>benefits of fish</strong> is that it has <strong>anti-inflammatory qualities</strong>. This <strong>reduces health risks</strong> and is due to its rich content of <strong>Omega-3</strong> and <strong>vitamin D</strong>. If the one you choose is oily fish, even better. This is a way to avoid pain and prevent it without having to take pain killers.</div>\r\n
            <h2>\r\n
            \tConclusion</h2>\r\n
            <div>\r\n
            \t<strong>The consumption of fish for older people</strong> is highly recommended because it contributes to <strong>improve quality of life</strong> for our seniors. <a href="https://www.congalsa.com/"><strong>Congalsa</strong></a> is specialized in the distribution of high quality frozen fish and seafood in dofferent preparations. Therefore, and beyond healthy lifestyle habits, eating well is a good way to delay aging.</div>\r\n
            """
          "slug" => "/news/seafood-elderly-diet-opportunity-seniors"
          "image" => "/media/93/download/pescado-tercera-edad.jpeg?v=1"
          "authored" => [
            "date" => "2020-04-03 00:00:00.000000"
            "timezone_type" => 3
            "timezone" => "Europe/Madrid"
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      17 => [
        "id" => 17
        "type" => "default"
        "en" => [
          "title" => "Fast paced living, healthy eating and seafood consumption...it's possible"
          "resume" => "The new school year begins and soon the cities will recover their rhythm. Back to school, in a hurry, to work, to full time shifts, to prepare the lunch box for the office ... And also the good purposes of eating well. It is important to adapt to reality in order to plan a feasible weekly menu."
          "text" => """
            The new school year begins and soon the cities will recover their rhythm. Back to school, in a hurry, to work, to full time shifts, to prepare the lunch box for the office ... And also the good purposes of eating well. It is important to adapt to reality in order to plan a feasible weekly menu.\r\n
            \r\n
            <!--more-->\r\n
            \r\n
            And it happens that very often the rhythm of life, the lack of time to go shopping or the tiredness when arriving home, leave us <strong>short time to "solve" dinner</strong>. If you have a half-empty pantry or want to pass by the kitchen, it's easy to opt for the first thing you find. Typical of "fast living" dinners: sausages, cold cuts, some cheese, a glass of milk with cookies ... Ordering fast food at home or a precooked product of low nutritional quality.\r\n
            <h2>Fast\u{A0}and quality food alternatives</h2>\r\n
            And at work? If we have not been able to prepare the lunch box in advance, it is easy to opt for buying any piece of fast food in a vending machine or, again, resorting to takeaways. But, in reality, there are countless possibilities that are quick, healthier and more nutritious to help us when we need and more over, adapted to "fast living". We talk, for example, of canned or frozen vegetables, canned pulses, ready-to-microwave vegetable meals, nuts and seeds, prepared brown rice or pasta ... And, of course, also <strong>seafood</strong>. Both quality canned and frozen seafood are very healthy alternatives. There is no excuse for making bad choices when preparing a <em>fast food</em>!\r\n
            \r\n
            There are still people who relate fish consumption to more work and difficult to buy or cook. Therefore, seafood ends up relegated to a secondary position and replaced for something faster such as grilled steak or cold cuts. But fish also has its fast food version. Frozen fish and canned fish are nutritionally optimum choices.\r\n
            <h2>Frozen fish and seafood, with all nutrients, safe and always at hand</h2>\r\n
            Frozen fish, especially deep-frozen on board that Congalsa uses as raw material, <strong>preserves all nutrients and remains fresh</strong>. It allows us to save time thanks to ist availability; you can buy in advance, clean and ready to cook, and store it in the freezer to consume at any time you need.\r\n
            \r\n
            Frozen fish allows preparations in just 5 minutes either grilled, boiled, in papillote ... And if we add a portion of vegetables or pulses, we will have a full lunch or dinner and a healthy lunch box to get back to work on the right foot.\r\n
            \r\n
            Nutritional quality of food is one of Congalsa's biggest concerns and that is why we have created a <a href="https://www.congalsa.com/en/congalsas-scientific-committee/" target="_blank" rel="noopener"><strong>Scientific Board</strong></a>, membering nutrition experts and technicians. This committee meets periodically and offers recommendations and tests the products the company puts into the market. Therefore, we produce food solutions from frozen fish and seafood that make easy to arrange a quick meal in less time than what takes to make a pre-cooked pizza or wait for it at home.\r\n
            <h2>A simple way to increase fish intake</h2>\r\n
            Canned fish is another easy way to eat in or take out and have dinner ready in a minute ... But we must know how to make the right choices. The healthiest option is canned natural or olive oil, preferably virgin or extra virgin and the low salt version best.\r\n
            \r\n
            They work very well with a tomato with piquillo peppers salad, in a sandwich with whole wheat bread ... In short, recipies that do not take more than 3 or 4 minutes.\r\n
            \r\n
            Reaching\u{A0}a<b class="b3">\u{A0}</b><a href="https://www.congalsa.com/en/news/hake-a-low-fat-fish-and-a-source-of-high-biological-value-protein/" target="_blank" rel="noopener"><b class="b4">recommende</b><b class="b5">d daily i</b><b class="b4">nta</b><b class="b3">ke</b></a> of fish is not as complex as it may seem. There are very useful alternatives to incorporate to our day to day, along with the consumption of fresh fish, to complete our diet and maintain those good purposes over time.
            """
          "slug" => "/news/fast-paced-living-healthy-eating"
          "image" => "/media/84/download/Blog-congalsa-comida-rapida-1.jpg?v=1"
          "authored" => [
            "date" => "2019-08-30 00:00:00.000000"
            "timezone_type" => 3
            "timezone" => "Europe/Madrid"
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      14 => [
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        "type" => "default"
        "en" => [
          "title" => "Hake, a low-fat fish and a source of high biological value protein"
          "resume" => """
            Hake is a classic of our gastronomy and the fish that is most sold and consumed in Spain and other countries. But do you know what their nutritional values \u{200B}\u{200B}are? How its consumption benefits to our bodies? Today in Congalsa we want to focus on explaining the reasons why eating hake is good for your health, with the help of our experts from the Scientific Board.\r\n
            \r\n
            """
          "text" => """
            Hake is a classic of our gastronomy and the fish that is most sold and consumed in Spain and other countries. But do you know what their nutritional values \u{200B}\u{200B}are? How its consumption benefits to our bodies? Today in Congalsa we want to focus on explaining <strong>the reasons why eating hake is good for your health</strong>, with the help of our experts from the Scientific Board.\r\n
            \r\n
            <!--more-->\r\n
            \r\n
            In addition to its nutritional benefits, <strong>Congalsa’s hake products</strong> come from <strong>sustainable fisheries certified</strong> with the MSC label. Thereby, we contribute to a better management of marine resources, to guarantee the economic viability of the fishing communities and to protect the oceans.\r\n
            <h2>Hake, low in fat and calories</h2>\r\n
            Hake belongs to the group of white or lean fish for its <strong>low contribution of fats</strong>, which barely reaches 2% overall. This is why hake is part of the foods, according to regulatory definitions, \u{A0}classified as a "low fat". You will only consume 0.7 grams in each 100 grams serving.\r\n
            \r\n
            In addition, it provides few calories; <strong>72 kcal per 100 grams and 108 kcal for each average serving of 150 grams</strong>, which means, a piece of hake the size of the palm of your hand. This is mainly due to the fact that 81% of the composition of the hake is water. A characteristic common to many fishes. The remaining 16% is high biological value protein.\r\n
            <h2>High quality protein source</h2>\r\n
            That 16% protein means that in each average portion of 150 grams, 24 grams are protein that is also of high biological value. What does this mean? It has all the essential <strong>amino acids and its high quality</strong> is determined by its\u{A0}digestibility and bioavailability. It meets the nutritional characteristics established for foods to be considered “protein source” as it has more than 12% protein in its composition.\r\n
            \r\n
            However, it is not considered "source of" <strong>Omega-3</strong>, fatty acids very beneficial to the body. They contain two of them, EPA and DHA, which protect the cells and have anti-inflammatory properties, but in small amounts (between 0.30 and 0.37 g per 100 g). These fatty acids are more present in blue fish.\r\n
            <h2>Micronutrient content of hake</h2>\r\n
            By contrast, hake has a considerable amount of <strong>micronutrients</strong>, as our <a href="https://www.congalsa.es/en/congalsas-scientific-committee/" target="_blank" rel="noopener">Scientific Board</a> states, which make it a highly recommended fish. Take a look at the relationship between the micronutrients it contains and the Daily Recommended Intake for adults:\r\n
            <table width="906">\r\n
            <tbody>\r\n
            <tr>\r\n
            <td width="189">&nbsp;\r\n
            \r\n
            Micronutrient</td>\r\n
            <td width="189">Contribution in 100 grams of hake</td>\r\n
            <td width="189">% Recommended Intake * covered in 100 grams</td>\r\n
            </tr>\r\n
            <tr>\r\n
            <td width="189">Potassium</td>\r\n
            <td width="189">294 mg</td>\r\n
            <td width="189">14,7%</td>\r\n
            </tr>\r\n
            <tr>\r\n
            <td width="189">Phosphorous</td>\r\n
            <td width="189">142 mg</td>\r\n
            <td width="189">20,29%</td>\r\n
            </tr>\r\n
            <tr>\r\n
            <td width="189">Selenium</td>\r\n
            <td width="189">36 ug</td>\r\n
            <td width="189">65,45%</td>\r\n
            </tr>\r\n
            <tr>\r\n
            <td width="189">B12 vitamin</td>\r\n
            <td width="189">1,1 ug</td>\r\n
            <td width="189">44%</td>\r\n
            </tr>\r\n
            <tr>\r\n
            <td width="189">Niacin (B3)</td>\r\n
            <td></td>\r\n
            <td></td>\r\n
            </tr>\r\n
            </tbody>\r\n
            </table>\r\n
            As you can see, hake contains <strong>mainly B group vitamins</strong>. It is considered to be a fish with a high content of niacin (B3) and vitamin B12 because in both cases it contains twice the minimum amount established.\r\n
            <h2>The power of minerals</h2>\r\n
            And what about the minerals? Hake provides phosphorus, potassium and selenium in significant quantities. In fact, it is considered "source of <strong>potassium and phosphorus" and a fish of "high selenium content</strong>".\r\n
            \r\n
            So hake has at least four unquestionable benefits for a healthy diet; It is <strong>low in fat, low in calories, a source of high-value protein and a singnificant content of vitamins and minerals</strong>. In Congalsa we have a wide range of products made with hake of the highest quality and certified with sustainable fishing lable. Get to <a href="https://www.congalsa.es/en/about-congalsa/" target="_blank" rel="noopener">know us a little better</a>!
            """
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