Is Ceviche Healthy? Main Nutrients and Healthy Benefits of Ceviche
Ceviche is an American dish that uses fresh fish marinated in lemon or lime juice with onion, chili, coriander, and other flavorings. Citrus acid from lemon helps to cook Ceviche. Ceviche seems wholesome, but some people wonder, “Is Ceviche Healthy?”
Ceviche is a good source of omega 3, protein, and calories. Moreover, it is a reservoir of minerals and nutrients. Nutritionists and healthcare professional recommends including Ceviche and seafood in your diet daily.
Now let’s examine Ceviche in detail. So, we can determine what it contains that is healthy.
Table of Content
- 1 What is Ceviche?
- 2 Is Ceviche Safe to Eat? Is Ceviche Healthy?
- 3 Benefits of Ceviche
- 4 Is Ceviche Good to Lose Weight?
- 5 Is Ceviche Heart Healthy?
- 6 Is Ceviche Healthy for Bodybuilding?
- 7 How Many Calories are in Ceviche?
- 8 Ceviche Nutrition Facts
- 9 Is Ceviche Healthy With Tortilla Chips for Dinner?
- 10 Ceviche Recipe: Healthy Shrimp Ceviche
- 11 Best Fish for Ceviche
- 12 Fish that are not Suitable for Ceviche
- 13 Can You get a Parasite from Eating Ceviche?
- 14 Warnings for Pregnant Women (Is Ceviche healthy for pregnant women?)
- 15 FAQ
- 16 Conclusion
What is Ceviche?
The ceviche you’re eating could be called ceviche, sebiche, or cebiche. It is an uncooked appetizer that health-conscious people like. It originates from Peru, where it is regarded as a national food.
Spaniards introduced this dish to South America after its popularity in Peru. Currently, the dish is well-known along the entire west coast and the rest of Latin America. Besides, it is Ecuador’s national dish.
Ceviche is prepared with raw fish soaked in lime juice, marinated in chili peppers, coriander, chopped onion, spices, and seasoning. But, the taste is not sour, even though it has lemon. Because lemons of America are not as tangy as of Asian and African countries.
As a raw fish dish, it must be prepared fresh and consumed immediately. Are you wondering why? Well, to avoid any food poisoning.
Is Ceviche Safe to Eat? Is Ceviche Healthy?
Ceviche is healthy to eat when consuming effectively. It is rich in Omega 3, and Omega 6. Moreover, it is the ocean of protein, healthy fat with adequate calories. Indeed, this appetizer is perfect before any meal.
Since it is made uncooked, several factors should be taken into consideration while eating Ceviche. Such as its cleanliness, parasite kills amount, time of preparation, and quality of ingredients.
Since 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 good option. You should read reviews and testimonials of people before consuming their ceviche.
Moreover, Pregnant women should avoid this dish because of its potential mercury content. The fish can make pregnant women sick and can also harm the fetus. Similarly, travelers should avoid it from the local and untrustworthy businesses.
Benefits of Ceviche
Eating Ceviche is not only taste good. Moreover, ceviche is an inherently healthful dish prepared without the inclusion of processed foods. There are several benefits of having Ceviche and they include:
- Fish in the Ceviche is the main nutritional element. Indeed, it helps in boosting brain power, good blood cholesterol level as well as blood count.
- Tossed-in ingredients such as fresh limes, pepper, garlic, onions, ginger, avocado, sweet potatoes, and corn also comes with health benefits too.
- Lemon is rich in vitamin C and sour. Indeed, it is highly antioxidant and fights against cancerous cells and a number of germs. Vitamin C boosts collagen level that helps in strengthening skin and tissue healing.
- A ceviche is a healthy option for stomach and weight control food options.
- Since it contains corn and ginger that are elementary weight control elements.
- Although, sweet and blue potatoes are not the essential ingredient in ceviche. But it can be added for better taste. Potatoes are the best source of, vitamin A, vitamin C, fiber, beta-carotene, manganese, and potassium. That is helpful for better eyesight and digestive tract.
- At last, natural antibiotics such as onions, garlic, pepper, and cloves protect the body against infections. It alleviates the common cold, as well as protect and clean airways.
Is Ceviche Good to Lose Weight?
Ceviche’s citrus spiciness is regarded as one of the best methods to lose weight by health and nutrition experts. Indeed, Ceviche is a great choice because it has a lot of lean protein.
A healthy diet does not mean it is boring. In other words, you can enjoy delicious food and lose weight at the same time. As there is no gluten or sugar in ceviche. Actually, it is an appetizer that can be served as a meal.
You will love this gourmet dish, yet find it incredibly easy to make. Due to its high satiating protein content, this Latin American favorite helped many with weight loss. The high omega-3 fatty acids content of this dish also leads to weight loss while keeping the healthy cholesterol level high.
One study found that mice given fish oil burned more calories and lost more weight. Moreover, chopped jalapenos help to increase fat-burning strength. On the other hand, spicy foods tend to boost metabolisms and suppress appetites.
Is Ceviche Heart Healthy?
Heart patients often raise the question for themselves, “Is Ceviche Healthy?” Indeed, Ceviche contains Omega 3 and healthy fats that are perfect for heart health and heart patients.
People who are suffering from cardiac issues, high blood pressure, diabetes, low-sodium, low-calories, low cholesterol level in the body can eat ceviche after consulting their doctors.
Avocado Ceviche is a healthy option for vegetarians looking for diets that promote heart health with good fats.
Is Ceviche Healthy for Bodybuilding?
Seafood is the food of choice for bodybuilders and those who want to build muscle and gain energy. Ceviche is healthy for bodybuilders too, although not everyone knows it. When you’re tired from working out, ceviche can be a nourishing and light treat. Certainly, this meat is a healthier alternative than pork, mutton, or chicken.
Although ceviche is high in protein, it’s high in cholesterol as well. So it shouldn’t be consumed excessively. Additionally, shellfish allergy sufferers would have to avoid ceviche. Furthermore, as ceviche is made with raw fish soaked in lime juice or vinegar, there is a great risk of food-borne illnesses (salmonella poisoning).
Finally, if you would like to include ceviche in your bodybuilding diet, consult your dietitian and doctor.
How Many Calories are in Ceviche?
Ceviche is a low-calorie dish. Indeed, a single serving contains 82 calories. However, the calorie content may vary depending on the ingredients. Fully loaded Ceviche dishes comes with approximately 160 calories in each serving.
Ceviche Nutrition Facts
Following are the nutrition facts for a size of 1 serving:
|Portion Size||250 g|
|Amount per portion (calories)||155|
Indeed, it is a measurement of how much nutrition we are consuming per serving. The recommended daily calorie intake is approximately 2000 calories.
Is Ceviche Healthy With Tortilla Chips for Dinner?
A healthy diet plan that includes ceviche can be boring to some people. Therefore, they found a way to make it tastier by combining ceviche and tortilla chips. Indeed, it is a perfect combination for health and taste lovers. However, it doesn’t do well nutrition-wise.
A fried tortilla chip is not healthy unless it is made of whole grains or baked. Nevertheless, ceviche is healthy enough to make this fusion food beneficial. Furthermore, you can eat ceviche with almost anything, instead of tortilla chips.
Ceviche Recipe: Healthy Shrimp Ceviche
Shrimp Ceviche is the most in-demand and healthiest dish among all ceviches. Let’s dive into the recipe so that we can make it at home rather than visiting expensive restaurants.
- Fresh medium-sized Shrimps
- 1 cup of lemon juice (alternatively, you can also use orange juice)
- Chopped red onions (if you don’t have red, prefer yellow onions)
- Chopped coriander
- 1 tablespoon of Kosher salt
Also, cucumbers and avocados (diced) can be added to them for more flavor. It tastes best with whole-grain tortilla chips.
How to Prepare Ceviche
- Cut fresh shrimp into pieces.
- Put it into lemon juice for 30 minutes (if you do not want it to taste acidic, you may remove the lemon before 30 minutes).
- Then add onions, peppers, coriander, and any other ingredients you want to add to the mixture along with the spices.
- Gently mix the ingredients.
- You’ve done it. Devour your Ceviche and enjoy!
Pre-heat the shrimp (no doubt, lemon denatures the protein, but it can not kill some pathogenic bacteria. Certainly, heat will help to kill them).
Moreover, make it even more creative by adding carrots, flavorings, jicama, bell peppers, and even mangoes.
Don’t marinate fish for too long. Consequently, it becomes rubbery.
Best Fish for Ceviche
Fresh, delicious, and healthy ceviche starts with high-quality fish. Indeed, there are many fish and shellfish options to choose from. However, make sure that you select a fresh saltwater fish with translucent flesh. There should be a strong smell of brine from the fish, and it should not smell like raw fish.
White Fish to Use in Ceviche
The best choice for making ceviche is the following fresh or seawater white fish.
- Mahi Mahi
- Sea Bass
Shellfish to use in ceviche
Fish and shellfish are not the only options you have. You can also use shrimp, scallops, and octopus.
Fish that are not Suitable for Ceviche
Generally speaking, oily, fatty, and delicate-fleshed fish are not good choices for ceviches. Among these are:
- Oily fish (sardines, mackerel, bluefish)
- Farmed salmon
- Farmed trout
- True sole
- Cartilaginous fish (shark, skates, and Chilean sea bass)
Can You get a Parasite from Eating Ceviche?
We live in a world full of parasites. Biologically, they occur naturally and are found in all living organisms. Like vegetables and fruit, fish are also prone to parasites. As Ceviche consists of raw fish. Thus, it is also possible to contract diseases from it.
Food safety expert, Lorraine McIntyre, says:
“Every time you eat raw fish, it increases risk”
While preparing Ceviche, common bacteria and parasites are killed by lemons. However, citrus juice is not adequate to kill all parasites. And it may enhance the possibilities of food poisoning and severe gut infection.
Consuming ceviche, sushi, and other seafood prepared by any novice chef is dangerous. If the chef has no clue how to kill parasites naturally, it will put you at risk for foodborne illnesses.
Warnings for Pregnant Women (Is Ceviche healthy for pregnant women?)
Pregnant women are vulnerable to get sick quickly through food poisoning. As we mention above, uncooked food, especially seafood, consists of health hazard parasites that can put pregnant women into serious health hazards.
If your fetus is exposed to a foodborne illness, it may suffer from delays, have underdeveloped organs. Also, you may experience preterm labor.
How many calories are in shrimp Ceviche?
A serving of shrimp contains 15 grams of protein and only 80 calories. Also, it is making it one of the leanest proteins available. Moreover, it has a good quantity of zinc and other nutrients.
How long is it safe to eat Ceviche?
Since ceviche is not cooked so you should eat it on the same day as it is prepared. Furthermore, it can be stored for two to three days in the refrigerator.
Is it safe to eat raw shrimp Ceviche?
A high nutritional value means that it will be a healthy option for you to eat. Whether it is cooked by a professional chef or prepared at home. Moreover, some risks are related.
Can you freeze Ceviche?
Cerviche can be stored in the refrigerator for up to 3 days. However, it cannot be frozen very well. Thus, it is recommended to eat it as soon as possible!
How long does shrimp Ceviche need to sit?
Generally, shrimp ceviche needs 30 minutes to marinate well and develop its flavor.
Is Ceviche healthy for diabetics?
In comparison with seafood items, ceviche contains high amounts of cholesterol. Therefore, diabetic patients should stay away from it.
Is fish Ceviche keto?
It is greatly dependent on what items you put into the ceviche that makes it keto-friendly or not.
Now, you should be able to answer the question of “Is ceviche healthy?” after reading this article.
Certainly, Ceviche is the most popular dish in Latin America after sushi. Additionally, it is one of the healthiest appetizer options in the world. On the whole, I highly recommend this dish to anyone who enjoys healthy food.