¡Este Pescado Duplica La Cantidad De Omega-3 Del Salmón Y Cuesta La Mitad! | ADULTOS MAYORES
JAMES WILLOUGHBY
[{'start': '0.290', 'end': '2.690', 'text': 'There is a humble fish, almost invisible at'}, {'start': '2.690', 'end': '5.310', 'text': 'local market stalls, that is being'}, {'start': '5.310', 'end': '6.870', 'text': 'completely underestimated.'}, {'start': '7.790', 'end': '10.750', 'text': 'At first glance, no one would think it could compete'}, {'start': '10.750', 'end': '13.310', 'text': 'with the prestigious salmon, but the truth is'}, {'start': '13.310', 'end': '15.309', 'text': 'that it not only equals it, but'}, {'start': '15.309', 'end': '17.410', 'text': 'surpasses it in key health benefits.'}, {'start': '18.450', 'end': '21.330', 'text': 'Its price is surprisingly low, yet'}, {'start': '21.750', 'end': '23.850', 'text': 'each serving offers twice as much'}, {'start': '23.850', 'end': '27.330', 'text': 'omega-3 fatty acids, those essential nutrients'}, {'start': '27.330', 'end': '30.590', 'text': 'the body needs so much, especially after'}, {'start': '30.590', 'end': '31.090', 'text': 'age 60.'}, {'start': '32.070', 'end': '34.650', 'text': 'Although it may seem incredible, this is not an'}, {'start': '34.650', 'end': '37.610', 'text': "exaggerated fact or a passing fad; it's a reality"}, {'start': '37.610', 'end': '40.890', 'text': 'supported by researchers and nutritionists who are now'}, {'start': '40.890', 'end': '43.610', 'text': 're-evaluating what they previously considered undisputed.'}, {'start': '44.630', 'end': '47.030', 'text': 'Many adults have made salmon a'}, {'start': '47.030', 'end': '49.430', 'text': 'regular part of their diet to protect their'}, {'start': '49.430', 'end': '52.730', 'text': 'heart, maintain memory, and keep their joints'}, {'start': '52.730', 'end': '53.290', 'text': 'agile.'}, {'start': '54.290', 'end': '56.850', 'text': 'But this other fish, less popular and much'}, {'start': '56.850', 'end': '60.050', 'text': 'more accessible, has a nutritional composition that'}, {'start': '60.050', 'end': '61.730', 'text': 'makes it a forgotten gem.'}, {'start': '62.650', 'end': '64.910', 'text': "Why don't we see it in advertising campaigns?"}, {'start': '66.110', 'end': '68.590', 'text': 'Simply because it is not a'}, {'start': '68.590', 'end': '71.130', 'text': 'high-cost foreign product, nor does it come in luxurious packaging.  It'}, {'start': '72.210', 'end': '74.830', 'text': 'is a modest, regional fish with'}, {'start': '74.830', 'end': '77.370', 'text': 'a discreet presence in local fish markets,'}, {'start': '77.770', 'end': '80.210', 'text': 'perhaps even ignored by those who pass'}, {'start': '80.210', 'end': '82.130', 'text': 'by without imagining its true power.'}, {'start': '83.130', 'end': '85.990', 'text': 'An in-depth study by the European Institute of'}, {'start': '85.990', 'end': '89.450', 'text': 'Clinical Nutrition revealed that this fish contains approximately'}, {'start': '89.450', 'end': '92.530', 'text': '2.67 grams of omega-3 per 100'}, {'start': '92.530', 'end': '96.390', 'text': 'grams, surpassing even more famous species such as'}, {'start': '96.390', 'end': '97.630', 'text': 'salmon or sardines.'}, {'start': '98.510', 'end': '101.070', 'text': "But that's not all. It also provides a"}, {'start': '101.070', 'end': '104.370', 'text': 'significant amount of vitamin D, which is essential for the'}, {'start': '104.370', 'end': '108.130', 'text': 'immune system and bone health, calcium, which is essential'}, {'start': '108.130', 'end': '111.270', 'text': 'for preventing bone fragility, and selenium.'}, {'start': '112.230', 'end': '115.770', 'text': 'A powerful antioxidant and natural compounds that help'}, {'start': '115.770', 'end': '118.310', 'text': 'reduce inflammation and improve circulation,'}, {'start': '118.670', 'end': '121.690', 'text': 'essential factors for maintaining mobility and preventing'}, {'start': '121.690', 'end': '122.950', 'text': 'joint discomfort.'}, {'start': '124.090', 'end': '126.270', 'text': 'The funny thing is that, despite all'}, {'start': '126.270', 'end': '129.889', 'text': 'these benefits, very few people are aware of their existence.  Is'}, {'start': '130.950', 'end': '133.050', 'text': 'it because we pay more attention to what'}, {'start': '133.050', 'end': '134.570', 'text': 'comes from abroad than to what grows'}, {'start': '134.570', 'end': '135.890', 'text': 'on our own shores?'}, {'start': '136.710', 'end': '139.770', 'text': 'In many countries, this fish is so integrated'}, {'start': '139.770', 'end': '141.670', 'text': 'into the local culture that it has lost its'}, {'start': '141.670', 'end': '144.110', 'text': 'commercial appeal, when in reality it is one of'}, {'start': '144.110', 'end': '146.950', 'text': 'the best natural tools for taking care of our'}, {'start': '146.950', 'end': '148.130', 'text': 'long-term health.'}, {'start': '148.850', 'end': '151.090', 'text': "And you, where are you watching us from?  I'd"}, {'start': '152.050', 'end': '154.770', 'text': 'love for you to share the'}, {'start': '154.770', 'end': '156.150', 'text': 'name of your country or city in the comments.'}, {'start': '157.250', 'end': '159.630', 'text': "Knowing from which corner of the world you're with us"}, {'start': '159.630', 'end': '162.210', 'text': 'helps us feel closer, like a'}, {'start': '162.210', 'end': '164.670', 'text': 'large community walking together toward a'}, {'start': '164.670', 'end': '165.950', 'text': 'healthier and more conscious life.'}, {'start': '166.910', 'end': '169.330', 'text': 'Stay tuned for this video, because in a few'}, {'start': '169.330', 'end': '171.770', 'text': "minutes I'm going to tell you exactly what"}, {'start': '171.770', 'end': '172.450', 'text': 'that fish is.'}, {'start': '173.410', 'end': '175.950', 'text': 'Why should you start consuming it as soon as possible,'}, {'start': '175.950', 'end': '177.850', 'text': "and what's the most practical way to"}, {'start': '177.850', 'end': '180.690', 'text': 'prepare it to take full advantage of its properties?'}, {'start': '181.670', 'end': '185.290', 'text': "If you're looking for an affordable, nutritious, and effective alternative"}, {'start': '185.290', 'end': '188.330', 'text': 'to take care of your cardiovascular system, brain, and'}, {'start': '188.330', 'end': '190.390', 'text': 'joints after age 60,'}, {'start': '191.390', 'end': '193.690', 'text': "what you're about to discover could mark a"}, {'start': '193.690', 'end': '195.470', 'text': 'turning point in your well-being.'}, {'start': '196.530', 'end': '198.730', 'text': 'Sometimes, the most valuable thing is not what is'}, {'start': '198.730', 'end': '201.270', 'text': 'most visible, but what was always close'}, {'start': '201.270', 'end': '202.710', 'text': 'and we never knew how to look at.'}, {'start': '203.670', 'end': '206.090', 'text': 'Now, what is omega-3 really'}, {'start': '206.090', 'end': '208.330', 'text': 'and why is it so important to incorporate it into'}, {'start': '208.330', 'end': '209.650', 'text': 'our daily diet?'}, {'start': '210.290', 'end': '212.790', 'text': 'Omega-3s are a group of'}, {'start': '212.790', 'end': '215.830', 'text': 'essential fatty acids that the body needs to perform'}, {'start': '215.830', 'end': '218.850', 'text': 'multiple vital functions, from controlling'}, {'start': '218.850', 'end': '222.430', 'text': 'inflammation to maintaining the proper functioning of the nervous system.'}, {'start': '223.050', 'end': '225.870', 'text': 'The human body, however, is not capable'}, {'start': '225.870', 'end': '228.510', 'text': 'of producing them on its own, which means'}, {'start': '228.510', 'end': '230.850', 'text': 'that we can only obtain them through the'}, {'start': '230.850', 'end': '232.210', 'text': 'foods we eat.'}, {'start': '233.230', 'end': '236.050', 'text': "And here's the real challenge: when our"}, {'start': '236.050', 'end': '238.990', 'text': 'diet lacks these fatty acids, the'}, {'start': '238.990', 'end': '243.590', 'text': 'risk of cardiovascular disorders, progressive cognitive decline,'}, {'start': '244.350', 'end': '247.310', 'text': 'joint stiffness, and'}, {'start': '247.310', 'end': '248.050', 'text': 'mood swings increases.'}, {'start': '248.670', 'end': '251.210', 'text': 'Science has repeatedly shown that'}, {'start': '251.210', 'end': '253.970', 'text': 'a diet rich in omega-3s can reduce'}, {'start': '253.970', 'end': '257.450', 'text': 'the risk of heart disease, improve'}, {'start': '257.450', 'end': '260.430', 'text': 'memory in later life, and alleviate'}, {'start': '260.430', 'end': '262.930', 'text': 'discomfort associated with chronic inflammation.'}, {'start': '264.030', 'end': '266.530', 'text': 'For those over 60, this is'}, {'start': '266.530', 'end': '269.190', 'text': 'even more relevant: omega-3 helps'}, {'start': '269.190', 'end': '272.250', 'text': 'regulate heart rate, keep arteries'}, {'start': '272.250', 'end': '275.070', 'text': 'more flexible, and maintain both'}, {'start': '275.070', 'end': '276.230', 'text': 'physical and mental agility.'}, {'start': '277.250', 'end': '280.390', 'text': 'Something essential for an independent, active and'}, {'start': '280.390', 'end': '280.890', 'text': 'happy life.'}, {'start': '281.590', 'end': '284.450', 'text': 'Salmon is often the star of the show when we talk'}, {'start': '284.450', 'end': '287.110', 'text': 'about foods rich in omega-3, but there is'}, {'start': '287.110', 'end': '290.990', 'text': 'a fish that is much closer, more accessible, and, surprisingly,'}, {'start': '292.030', 'end': '294.490', 'text': 'has an even higher concentration of these'}, {'start': '294.490', 'end': '295.730', 'text': 'essential fatty acids.'}, {'start': '296.370', 'end': '299.870', 'text': 'We are talking about horse mackerel, also known as mackerel.'}, {'start': '300.890', 'end': '303.330', 'text': 'Often overlooked due to its low commercial profile,'}, {'start': '304.430', 'end': '307.530', 'text': 'this fish holds such powerful nutritional potential'}, {'start': '307.530', 'end': '310.590', 'text': 'that many experts are beginning to consider it'}, {'start': '310.590', 'end': '312.950', 'text': 'one of the best options for those looking to'}, {'start': '312.950', 'end': '314.830', 'text': 'protect their health naturally.'}, {'start': '316.030', 'end': '318.030', 'text': 'Especially as the years go by.'}, {'start': '319.130', 'end': '321.510', 'text': 'This food is not only an abundant source'}, {'start': '321.510', 'end': '324.610', 'text': 'of omega-3, but also a harmonious combination'}, {'start': '324.610', 'end': '327.270', 'text': 'of key nutrients such as high biological value proteins'}, {'start': '327.270', 'end': '332.110', 'text': ', fat-soluble vitamins, and essential minerals for the'}, {'start': '332.110', 'end': '332.630', 'text': 'body.'}, {'start': '333.570', 'end': '336.050', 'text': 'Today I want to show you 5 compelling reasons why'}, {'start': '336.050', 'end': '337.930', 'text': 'horse mackerel should have a'}, {'start': '337.930', 'end': '339.170', 'text': 'permanent place on your table.'}, {'start': '340.250', 'end': '343.410', 'text': '5 Impressive Benefits to Your Overall Well-Being You'}, {'start': '343.410', 'end': '344.810', 'text': "Probably Didn't Know About."}, {'start': '345.810', 'end': '348.210', 'text': 'We will begin with the vital engine that maintains the'}, {'start': '348.210', 'end': '350.470', 'text': 'balance of the entire body, the heart.'}, {'start': '351.570', 'end': '354.050', 'text': 'First, horse mackerel is a natural shield for'}, {'start': '354.050', 'end': '355.210', 'text': 'cardiovascular health.'}, {'start': '356.190', 'end': '358.870', 'text': 'As time goes by, our hearts'}, {'start': '358.870', 'end': '360.730', 'text': 'face multiple challenges.'}, {'start': '361.750', 'end': '364.130', 'text': 'From the age of 60, the'}, {'start': '364.130', 'end': '367.150', 'text': 'heart rate tends to become less stable,'}, {'start': '367.150', 'end': '370.030', 'text': 'blood vessels lose elasticity, and blood no longer'}, {'start': '370.030', 'end': '371.770', 'text': 'circulates as efficiently.'}, {'start': '372.750', 'end': '375.510', 'text': 'All of this contributes to the silent increase of problems'}, {'start': '375.510', 'end': '379.090', 'text': 'such as high blood pressure, arterial blockages,'}, {'start': '379.090', 'end': '381.410', 'text': 'or even unexpected cardiac events.'}, {'start': '382.450', 'end': '384.490', 'text': 'And the most alarming thing is that many times there'}, {'start': '384.490', 'end': '386.790', 'text': 'are no visible symptoms until the damage'}, {'start': '386.790', 'end': '387.890', 'text': 'is already advanced.'}, {'start': '388.770', 'end': '390.470', 'text': 'But this is where the power of the horse mackerel comes into play'}, {'start': '390.470', 'end': '390.990', 'text': '.'}, {'start': '391.770', 'end': '393.930', 'text': 'Thanks to its concentration of'}, {'start': '393.930', 'end': '396.770', 'text': 'high-quality omega-3, this fish acts as a'}, {'start': '396.770', 'end': '399.850', 'text': 'silent ally that helps keep the circulatory system'}, {'start': '399.850', 'end': '401.610', 'text': 'functioning without interruption.'}, {'start': '402.650', 'end': '404.970', 'text': 'Regular consumption of horse mackerel can help'}, {'start': '404.970', 'end': '407.630', 'text': 'reduce blood triglycerides,'}, {'start': '407.630', 'end': '409.710', 'text': 'regulate heart rate, and'}, {'start': '409.710', 'end': '411.610', 'text': 'protect the inner lining of'}, {'start': '411.610', 'end': '415.550', 'text': 'blood vessels, known as the endothelium, which is'}, {'start': '415.550', 'end': '418.390', 'text': 'responsible for maintaining fluid blood flow and'}, {'start': '418.390', 'end': '419.330', 'text': 'preventing blockages.  In'}, {'start': '420.330', 'end': '423.970', 'text': 'addition, it promotes the increase of HDL cholesterol,'}, {'start': '423.970', 'end': '426.830', 'text': 'known as good cholesterol, which has the'}, {'start': '426.830', 'end': '429.570', 'text': 'vital function of eliminating fatty residues and preventing'}, {'start': '429.570', 'end': '431.690', 'text': 'the formation of plaque in the arteries.'}, {'start': '432.510', 'end': '433.750', 'text': "And that's not all."}, {'start': '434.790', 'end': '437.950', 'text': 'Various studies have shown that'}, {'start': '437.950', 'end': '441.190', 'text': 'omega-3 fatty acids also reduce silent inflammation, which'}, {'start': '441.470', 'end': '444.050', 'text': 'over time can harden arteries and'}, {'start': '444.050', 'end': '446.370', 'text': 'facilitate the development of serious diseases.'}, {'start': '447.430', 'end': '450.190', 'text': 'A study conducted by the European'}, {'start': '450.190', 'end': '452.870', 'text': 'Heart Institute revealed that older adults who include'}, {'start': '452.870', 'end': '454.990', 'text': 'omega-3-rich fish in their diet'}, {'start': '454.990', 'end': '457.130', 'text': 'one to two times a week can'}, {'start': '457.130', 'end': '460.370', 'text': 'reduce their'}, {'start': '460.370', 'end': '463.210', 'text': 'risk of death from heart problems by up to 30 percent in'}, {'start': '463.210', 'end': '464.250', 'text': 'just five years.'}, {'start': '464.850', 'end': '468.530', 'text': 'This shows that'}, {'start': '468.530', 'end': '472.090', 'text': 'complex interventions and expensive supplements are often not necessary to protect the'}, {'start': '472.090', 'end': '472.590', 'text': 'heart.  It is'}, {'start': '473.510', 'end': '476.090', 'text': 'enough to include wise and natural options in your'}, {'start': '476.090', 'end': '477.450', 'text': 'daily diet.'}, {'start': '478.430', 'end': '481.650', 'text': 'A portion of horse mackerel can literally be an'}, {'start': '481.650', 'end': '483.630', 'text': 'investment in years of life with a'}, {'start': '483.630', 'end': '485.410', 'text': 'strong and serene heart.'}, {'start': '486.110', 'end': '488.550', 'text': "But its benefits don't stop there."}, {'start': '489.530', 'end': '492.490', 'text': "Over time, it's not just the heart that needs"}, {'start': '492.490', 'end': '493.010', 'text': 'attention.'}, {'start': '494.050', 'end': '496.650', 'text': 'Bones and joints also begin to'}, {'start': '496.650', 'end': '498.170', 'text': 'show signs of wear.'}, {'start': '499.170', 'end': '501.110', 'text': 'And here comes the second reason why'}, {'start': '501.110', 'end': '503.150', 'text': 'this fish should be on your menu'}, {'start': '503.150', 'end': '506.230', 'text': 'more often: its ability to strengthen the'}, {'start': '506.230', 'end': '507.690', 'text': 'bone and joint system.'}, {'start': '508.830', 'end': '511.429', 'text': 'With age, collagen production decreases'}, {'start': '511.429', 'end': '513.289', 'text': 'and bone density'}, {'start': '513.289', 'end': '514.070', 'text': 'gradually decreases.'}, {'start': '514.590', 'end': '518.409', 'text': 'This causes many people to experience joint pain,'}, {'start': '518.850', 'end': '521.090', 'text': 'stiffness upon waking, and an increased risk of'}, {'start': '521.090', 'end': '523.130', 'text': 'fractures from even a minor fall.'}, {'start': '524.150', 'end': '527.330', 'text': 'Mackerel, however, is an unexpected ally'}, {'start': '527.330', 'end': '529.290', 'text': 'in the face of this progressive deterioration.'}, {'start': '530.290', 'end': '532.570', 'text': 'The omega-3 it contains not only combats'}, {'start': '532.570', 'end': '535.470', 'text': 'joint inflammation, but also'}, {'start': '535.470', 'end': '538.250', 'text': 'relieves the persistent pain that can accompany'}, {'start': '538.250', 'end': '539.570', 'text': 'everyday movements.'}, {'start': '540.530', 'end': '542.530', 'text': 'Added to this is the vitamin'}, {'start': '542.530', 'end': '545.250', 'text': 'naturally present in this fish, an'}, {'start': '545.250', 'end': '547.630', 'text': 'essential nutrient that improves calcium absorption and'}, {'start': '547.630', 'end': '550.030', 'text': 'helps prevent bone demineralization.'}, {'start': '550.970', 'end': '554.210', 'text': 'And selenium, another of its components, strengthens'}, {'start': '554.210', 'end': '556.030', 'text': 'cellular repair processes.  It'}, {'start': '557.150', 'end': '559.850', 'text': 'protects bone and joint structures from'}, {'start': '559.850', 'end': '562.590', 'text': 'oxidative damage and helps prevent diseases'}, {'start': '562.590', 'end': '565.310', 'text': 'related to tissue aging.'}, {'start': '566.370', 'end': '568.590', 'text': 'In short, horse mackerel is not just a'}, {'start': '568.590', 'end': '571.950', 'text': "food; it's a therapeutic tool that nature"}, {'start': '571.950', 'end': '573.410', 'text': 'makes available to everyone.  It'}, {'start': '574.430', 'end': '578.690', 'text': "'s affordable, versatile, delicious, and deeply beneficial for"}, {'start': '578.690', 'end': '581.610', 'text': 'those who want to maintain their mobility, strength, and'}, {'start': '581.610', 'end': '583.930', 'text': 'independence over time.'}, {'start': '584.890', 'end': '587.190', 'text': 'And there are even more reasons to include it in'}, {'start': '587.190', 'end': '588.090', 'text': 'your weekly diet.'}, {'start': '589.030', 'end': '592.010', 'text': 'An interesting study published in the prestigious journal'}, {'start': '592.010', 'end': '594.730', 'text': 'Bone & Mineral Research revealed that'}, {'start': '594.730', 'end': '597.150', 'text': 'older adults with high levels of omega-3 fatty acids in their'}, {'start': '597.150', 'end': '600.670', 'text': 'blood had a significantly lower risk of'}, {'start': '600.670', 'end': '604.990', 'text': 'developing osteoporosis—22 percent lower'}, {'start': '604.990', 'end': '607.810', 'text': 'compared to those with low levels of these'}, {'start': '607.810', 'end': '608.750', 'text': 'fatty acids.'}, {'start': '609.770', 'end': '612.950', 'text': 'This fact should not go unnoticed, especially'}, {'start': '612.950', 'end': '615.450', 'text': 'considering that bone fractures and'}, {'start': '615.450', 'end': '617.310', 'text': 'falls have become one of the'}, {'start': '617.310', 'end': '619.670', 'text': 'most worrying health challenges for'}, {'start': '619.670', 'end': '623.870', 'text': 'older adults, often with serious consequences for'}, {'start': '623.870', 'end': '626.450', 'text': 'mobility, independence, and quality of'}, {'start': '626.450', 'end': '626.950', 'text': 'life.'}, {'start': '627.570', 'end': '630.210', 'text': 'Therefore, including mackerel in your regular diet'}, {'start': '630.210', 'end': '633.230', 'text': 'is not only a healthy choice, but a'}, {'start': '633.230', 'end': '636.630', 'text': 'smart strategy to strengthen your musculoskeletal system.'}, {'start': '637.910', 'end': '640.850', 'text': 'This simple fish can improve'}, {'start': '640.850', 'end': '643.990', 'text': 'your bone strength, give your joints greater elasticity,'}, {'start': '643.990', 'end': '646.990', 'text': 'and reduce the silent joint wear and tear that occurs'}, {'start': '646.990', 'end': '648.210', 'text': 'over time.'}, {'start': '649.230', 'end': '651.250', 'text': 'By making mackerel a'}, {'start': '651.250', 'end': '654.290', 'text': "habit, you'll be providing your body with"}, {'start': '654.290', 'end': '657.850', 'text': 'key nutritional support to walk more firmly, bend'}, {'start': '657.850', 'end': '660.850', 'text': 'with less difficulty, and move with confidence, without'}, {'start': '660.850', 'end': '661.750', 'text': 'fear of injury.'}, {'start': '662.750', 'end': '664.990', 'text': 'But the benefits of this fish go'}, {'start': '664.990', 'end': '665.990', 'text': 'beyond the physical.'}, {'start': '666.970', 'end': '669.370', 'text': 'Mackerel also has a positive effect on'}, {'start': '669.370', 'end': '671.830', 'text': 'one of the most complex and essential organs'}, {'start': '671.830', 'end': '673.670', 'text': 'of the human body, the brain.'}, {'start': '674.570', 'end': '676.670', 'text': 'And here comes the third reason not to'}, {'start': '676.670', 'end': '677.450', 'text': 'underestimate it.'}, {'start': '678.410', 'end': '679.010', 'text': '3.'}, {'start': '679.010', 'end': '681.690', 'text': 'Strengthen the brain and stabilize'}, {'start': '681.690', 'end': '682.190', 'text': 'mood.'}, {'start': '682.710', 'end': '685.710', 'text': 'Many people begin to notice, over the years,'}, {'start': '686.110', 'end': '688.550', 'text': 'that they have more difficulty remembering details, that their'}, {'start': '688.550', 'end': '691.110', 'text': 'mood becomes unstable for no apparent reason, or'}, {'start': '691.110', 'end': '694.010', 'text': 'that even after sleeping they wake up mentally'}, {'start': '694.010', 'end': '694.590', 'text': 'exhausted.'}, {'start': '695.630', 'end': '698.670', 'text': 'These symptoms are often attributed to aging as if they'}, {'start': '698.670', 'end': '701.650', 'text': 'were inevitable, but in reality they have a lot to'}, {'start': '701.650', 'end': '704.890', 'text': 'do with nutritional deficiencies, particularly a lack'}, {'start': '704.890', 'end': '705.730', 'text': 'of omega-3s.'}, {'start': '706.590', 'end': '708.990', 'text': 'The brain is largely composed of'}, {'start': '708.990', 'end': '711.670', 'text': 'fats, and among these fats, one of the'}, {'start': '711.670', 'end': '715.270', 'text': 'most important is DHA, docosexaenoic acid,'}, {'start': '715.630', 'end': '718.450', 'text': 'which is an essential part of neuronal membranes.'}, {'start': '719.270', 'end': '721.610', 'text': 'This fatty acid is crucial for'}, {'start': '721.610', 'end': '724.710', 'text': 'neurons to communicate with each other through synapses.'}, {'start': '725.750', 'end': '729.070', 'text': 'When DHA levels decrease, these connections'}, {'start': '729.070', 'end': '732.150', 'text': 'become slower and less efficient,'}, {'start': '732.150', 'end': '735.390', 'text': 'directly affecting the ability to think clearly, make'}, {'start': '735.390', 'end': '739.930', 'text': 'decisions, concentrate, and even process emotions in a'}, {'start': '739.930', 'end': '740.510', 'text': 'healthy way.'}, {'start': '741.550', 'end': '744.130', 'text': 'In addition,'}, {'start': '744.130', 'end': '747.370', 'text': 'serotonin, a chemical messenger that regulates'}, {'start': '747.370', 'end': '749.550', 'text': 'mood, appetite, and sleep, is produced inside the brain.'}, {'start': '750.490', 'end': '752.310', 'text': 'What few people know is that'}, {'start': '752.310', 'end': '754.850', 'text': 'omega-3s, like those found in mackerel,'}, {'start': '755.270', 'end': '757.810', 'text': 'help increase sensitivity to serotonin,'}, {'start': '758.170', 'end': '760.530', 'text': 'enhancing its natural effect in the body.'}, {'start': '761.510', 'end': '763.830', 'text': 'This translates into a reduction in insomnia,'}, {'start': '764.190', 'end': '767.170', 'text': 'silent anxiety, abrupt mood swings,'}, {'start': '767.170', 'end': '769.950', 'text': 'and that feeling of sadness without any apparent cause'}, {'start': '769.950', 'end': '772.070', 'text': 'that can creep into everyday life.'}, {'start': '773.050', 'end': '775.650', 'text': 'A meta-analysis conducted by'}, {'start': '775.650', 'end': '778.030', 'text': 'Harvard University concluded that a higher intake of omega'}, {'start': '778.030', 'end': '780.470', 'text': '-3s from food sources such as'}, {'start': '780.470', 'end': '783.010', 'text': 'horse mackerel can reduce'}, {'start': '783.010', 'end': '786.930', 'text': 'the risk of depression in adults by up to 25%,'}, {'start': '786.930', 'end': '789.550', 'text': 'while also improving mental focus,'}, {'start': '789.550', 'end': '791.930', 'text': 'recent memory, and thinking agility.'}, {'start': '792.950', 'end': '795.110', 'text': "This means it's not just about"}, {'start': '795.110', 'end': '798.710', 'text': 'preventing mental illness, but also about taking care of your'}, {'start': '798.710', 'end': '800.210', 'text': 'emotional health every day.'}, {'start': '801.290', 'end': '803.610', 'text': 'By regularly including mackerel in your meals, you'}, {'start': '804.030', 'end': '806.970', 'text': 'are directly nourishing your mind and emotions,'}, {'start': '807.350', 'end': '810.270', 'text': 'giving you a greater ability to enjoy the present with'}, {'start': '810.270', 'end': '812.390', 'text': 'clarity, enthusiasm, and serenity.'}, {'start': '813.290', 'end': '814.310', 'text': "But there's more."}, {'start': '815.330', 'end': '818.090', 'text': 'Mackerel also has a lesser-known'}, {'start': '818.470', 'end': '820.950', 'text': 'but highly relevant benefit for those looking to maintain their'}, {'start': '820.950', 'end': '823.450', 'text': 'energy levels and manage their weight without resorting'}, {'start': '823.450', 'end': '826.150', 'text': 'to restrictive diets or extreme sacrifices.'}, {'start': '827.070', 'end': '827.570', 'text': '4.'}, {'start': '827.770', 'end': '830.270', 'text': 'INCREASE SATIETY AND FACILITATE'}, {'start': '830.270', 'end': '830.770', 'text': 'WEIGHT CONTROL.'}, {'start': '831.610', 'end': '834.030', 'text': 'One of the most persistent challenges after'}, {'start': '834.030', 'end': '836.150', 'text': 'age 60 is unexplained weight gain'}, {'start': '836.150', 'end': '837.390', 'text': '.'}, {'start': '838.330', 'end': '841.350', 'text': 'Metabolism naturally slows,'}, {'start': '841.350', 'end': '844.090', 'text': 'muscle mass decreases, and internal'}, {'start': '844.090', 'end': '846.550', 'text': 'hunger and satiety signals become less accurate.'}, {'start': '847.510', 'end': '850.710', 'text': 'As a result, many people begin to'}, {'start': '850.710', 'end': '853.070', 'text': 'overeat without realizing it, which'}, {'start': '853.070', 'end': '856.650', 'text': 'can lead to increased abdominal fat, loss'}, {'start': '856.650', 'end': '858.990', 'text': 'of agility, and an increased risk of'}, {'start': '858.990', 'end': '861.530', 'text': 'metabolic diseases such as diabetes or hypertension.'}, {'start': '862.510', 'end': '864.390', 'text': 'This is where the horse mackerel becomes'}, {'start': '864.390', 'end': '865.590', 'text': 'a very valuable ally.'}, {'start': '866.630', 'end': '869.110', 'text': 'This fish is rich in complete proteins that'}, {'start': '869.110', 'end': '871.370', 'text': 'not only help maintain active muscle mass'}, {'start': '871.370', 'end': '874.150', 'text': 'but also create a'}, {'start': '874.150', 'end': '875.250', 'text': 'long-lasting satiating effect.'}, {'start': '876.250', 'end': '879.350', 'text': "This means that after eating it, you'll feel"}, {'start': '879.350', 'end': '882.390', 'text': 'less hungry between meals, thus avoiding the'}, {'start': '882.390', 'end': '885.150', 'text': 'constant snacking that often sabotages attempts to'}, {'start': '885.150', 'end': '886.650', 'text': 'maintain a healthy weight.'}, {'start': '887.650', 'end': '890.470', 'text': 'Furthermore, with its healthy fat profile,'}, {'start': '890.870', 'end': '893.110', 'text': 'mackerel helps balance'}, {'start': '893.110', 'end': '895.510', 'text': 'blood glucose levels, preventing'}, {'start': '895.510', 'end': '898.370', 'text': 'energy spikes followed by sudden drops that cause'}, {'start': '898.370', 'end': '902.470', 'text': 'tiredness, irritability, and a craving for sweets or'}, {'start': '902.470', 'end': '903.710', 'text': 'fast carbohydrates.'}, {'start': '904.730', 'end': '906.870', 'text': 'Including this fish in your diet is not only'}, {'start': '906.870', 'end': '908.870', 'text': 'a step toward a lighter, more'}, {'start': '908.870', 'end': '911.750', 'text': 'energetic body, but also toward a more'}, {'start': '911.750', 'end': '913.030', 'text': 'balanced relationship with food.'}, {'start': '914.070', 'end': '917.270', 'text': "Eating mackerel doesn't mean dieting, it means"}, {'start': '917.270', 'end': '917.770', 'text': 'truly nourishing yourself.'}, {'start': '918.770', 'end': '921.690', 'text': 'And yes, this food still has another benefit'}, {'start': '921.690', 'end': '924.230', 'text': "that many people don't know about: one that has to"}, {'start': '924.230', 'end': '926.430', 'text': "do with the body's natural defense against"}, {'start': '926.430', 'end': '927.730', 'text': 'cellular aging.'}, {'start': '928.830', 'end': '931.030', 'text': 'Mackerel is not only an excellent source of'}, {'start': '931.030', 'end': '933.870', 'text': 'Omega 3, but also a'}, {'start': '933.870', 'end': '934.490', 'text': 'high-quality protein food.'}, {'start': '935.610', 'end': '938.210', 'text': 'The proteins it contains are easily absorbed,'}, {'start': '938.550', 'end': '941.190', 'text': 'but are digested more slowly than'}, {'start': '941.190', 'end': '941.690', 'text': 'simple carbohydrates.'}, {'start': '942.650', 'end': '943.750', 'text': 'What does this mean?'}, {'start': '944.610', 'end': '947.070', 'text': 'By consuming mackerel, the body feels'}, {'start': '947.070', 'end': '949.690', 'text': 'fuller for longer, which prevents'}, {'start': '949.690', 'end': '952.410', 'text': 'cravings between meals and stabilizes'}, {'start': '952.410', 'end': '954.570', 'text': 'blood sugar levels after eating.'}, {'start': '955.650', 'end': '957.930', 'text': 'When blood glucose is stable,'}, {'start': '958.330', 'end': '960.690', 'text': 'sudden hunger pangs decrease and'}, {'start': '960.690', 'end': '963.070', 'text': 'energy remains constant throughout the'}, {'start': '963.070', 'end': '963.570', 'text': 'day.'}, {'start': '964.310', 'end': '966.350', 'text': 'This not only improves mood,'}, {'start': '966.350', 'end': '969.010', 'text': 'but also makes weight control easier.'}, {'start': '969.790', 'end': '972.810', 'text': 'No need to follow strict diets or count'}, {'start': '972.810', 'end': '973.450', 'text': 'calories.'}, {'start': '974.490', 'end': '977.550', 'text': 'Even more interesting, the Omega 3 fatty acids'}, {'start': '977.550', 'end': '980.290', 'text': 'in mackerel directly influence leptin,'}, {'start': '980.630', 'end': '983.210', 'text': "the hormone responsible for telling the brain we've"}, {'start': '983.210', 'end': '984.630', 'text': 'had enough.'}, {'start': '985.550', 'end': '988.510', 'text': 'A study from the American Journal of Clinical Nutrition'}, {'start': '988.510', 'end': '991.610', 'text': 'revealed that people who regularly consumed foods'}, {'start': '991.610', 'end': '994.530', 'text': 'rich in Omega 3 experienced a feeling of'}, {'start': '994.530', 'end': '997.310', 'text': 'satiety between 20% and 25'}, {'start': '997.310', 'end': '1000.490', 'text': '% greater than those who did not'}, {'start': '1000.490', 'end': '1001.870', 'text': 'include them in their diet.'}, {'start': '1002.910', 'end': '1005.430', 'text': 'This shows that the body can self-regulate if we'}, {'start': '1005.430', 'end': '1007.190', 'text': 'give it the right nutrients.'}, {'start': '1008.210', 'end': '1010.310', 'text': 'So by simply adding mackerel a couple'}, {'start': '1010.310', 'end': '1012.750', 'text': "of times a week, you'll be giving"}, {'start': '1012.750', 'end': '1015.370', 'text': 'your body a powerful tool to maintain a'}, {'start': '1015.370', 'end': '1018.430', 'text': 'stable weight, avoid mental fatigue due to a lack'}, {'start': '1018.430', 'end': '1022.150', 'text': 'of energy, and reduce that uncontrollable desire to'}, {'start': '1022.150', 'end': '1023.290', 'text': 'snack between meals.'}, {'start': '1024.310', 'end': '1026.410', 'text': "And just when you thought there couldn't be any"}, {'start': '1026.410', 'end': '1029.310', 'text': 'more benefits, mackerel surprises with another'}, {'start': '1029.310', 'end': '1032.310', 'text': 'positive effect, this time on the eyes, those'}, {'start': '1032.310', 'end': '1034.950', 'text': 'silent windows that connect us to everything we'}, {'start': '1034.950', 'end': '1035.530', 'text': 'love.'}, {'start': '1036.589', 'end': '1037.089', 'text': '5.'}, {'start': '1037.329', 'end': '1040.130', 'text': 'Protect your eyesight and preserve visual independence.'}, {'start': '1041.190', 'end': '1042.990', 'text': 'No one wants to get to the point where they have to'}, {'start': '1042.990', 'end': '1045.510', 'text': 'squint to read a recipe'}, {'start': '1045.510', 'end': '1047.410', 'text': 'or hesitate to greet a neighbor because they'}, {'start': '1047.410', 'end': '1048.750', 'text': "don't recognize their face."}, {'start': '1049.790', 'end': '1051.910', 'text': 'However, as the years go by,'}, {'start': '1052.310', 'end': '1054.810', 'text': 'visual health begins to deteriorate'}, {'start': '1054.810', 'end': '1056.010', 'text': 'almost imperceptibly.'}, {'start': '1057.010', 'end': '1059.470', 'text': 'The macula, a central area of \u200b\u200bthe retina'}, {'start': '1059.470', 'end': '1062.450', 'text': 'responsible for precise vision, begins to lose'}, {'start': '1062.450', 'end': '1065.510', 'text': 'elasticity, and the cells responsible for capturing'}, {'start': '1065.510', 'end': '1068.030', 'text': 'light become more sensitive to damage caused'}, {'start': '1068.030', 'end': '1071.230', 'text': 'by oxidation, intense light, and'}, {'start': '1071.230', 'end': '1072.410', 'text': 'natural aging.'}, {'start': '1073.410', 'end': '1075.730', 'text': 'This is where DHA, a type of'}, {'start': '1075.730', 'end': '1078.150', 'text': 'omega-3 found in high concentrations in'}, {'start': '1078.150', 'end': '1079.670', 'text': 'mackerel, comes into play.'}, {'start': '1080.670', 'end': '1083.310', 'text': 'This nutrient directly nourishes the cells of the'}, {'start': '1083.310', 'end': '1086.930', 'text': 'retina, promotes communication between visual neurons,'}, {'start': '1086.930', 'end': '1088.930', 'text': 'and helps maintain clarity in'}, {'start': '1088.930', 'end': '1089.830', 'text': 'everyday vision.'}, {'start': '1090.770', 'end': '1094.090', 'text': 'At the same time, it has a powerful anti-inflammatory effect'}, {'start': '1094.090', 'end': '1096.730', 'text': 'that protects against one of the main causes'}, {'start': '1096.730', 'end': '1099.030', 'text': 'of vision loss in old age:'}, {'start': '1099.030', 'end': '1101.410', 'text': 'age-related macular degeneration.'}, {'start': '1102.370', 'end': '1105.370', 'text': 'Studies conducted in Europe and North America have shown'}, {'start': '1105.370', 'end': '1107.950', 'text': 'that regular consumption of oily fish, such as'}, {'start': '1107.950', 'end': '1111.010', 'text': 'mackerel, can reduce'}, {'start': '1111.010', 'end': '1113.170', 'text': 'the risk of developing this disease by up to 35 percent.'}, {'start': '1114.130', 'end': '1117.050', 'text': "While that figure may seem modest, it's still a good idea for those who"}, {'start': '1117.050', 'end': '1119.970', 'text': 'want to continue enjoying reading, sewing,'}, {'start': '1120.350', 'end': '1122.790', 'text': 'cooking, or simply observing the gestures of'}, {'start': '1122.790', 'end': '1123.590', 'text': 'a loved one.'}, {'start': '1124.570', 'end': '1127.830', 'text': 'That 35 percent represents a vital difference'}, {'start': '1127.830', 'end': '1128.950', 'text': 'in quality of life.'}, {'start': '1129.970', 'end': '1131.890', 'text': 'Preserving sight is more than a'}, {'start': '1131.890', 'end': '1132.390', 'text': "medical issue.  It's about"}, {'start': '1133.450', 'end': '1136.310', 'text': 'preserving your autonomy, your ability to enjoy'}, {'start': '1136.310', 'end': '1138.870', 'text': 'the details of the world, and continuing to connect with'}, {'start': '1138.870', 'end': '1140.090', 'text': 'the beauty of every day.'}, {'start': '1141.110', 'end': '1143.470', 'text': 'Now, you may be asking yourself a'}, {'start': '1143.470', 'end': '1146.430', 'text': 'logical and necessary question: is mackerel safe?  Does'}, {'start': '1147.010', 'end': '1150.170', 'text': "n't it contain mercury like other large fish in the"}, {'start': '1150.170', 'end': '1150.670', 'text': 'sea?'}, {'start': '1151.350', 'end': '1153.730', 'text': "Let's clarify this with a scientific basis."}, {'start': '1154.590', 'end': '1155.610', 'text': 'Is mackerel safe?'}, {'start': '1156.390', 'end': '1157.610', 'text': 'Does it contain mercury?'}, {'start': '1158.490', 'end': '1160.830', 'text': 'One of the most common concerns about'}, {'start': '1160.830', 'end': '1163.630', 'text': 'marine fish is the possibility of contamination by'}, {'start': '1163.630', 'end': '1166.290', 'text': 'heavy metals, especially mercury.'}, {'start': '1167.250', 'end': '1170.290', 'text': "This concern is valid, but it's also important to"}, {'start': '1170.290', 'end': '1172.870', 'text': 'understand that not all mackerel is the same.'}, {'start': '1173.830', 'end': '1175.770', 'text': 'The key is to choose smaller mackerel'}, {'start': '1175.770', 'end': '1178.490', 'text': ', such as Atlantic mackerel or'}, {'start': '1178.490', 'end': '1181.230', 'text': 'Spanish mackerel, which typically weigh less than'}, {'start': '1181.230', 'end': '1182.770', 'text': '1.5 kilograms.'}, {'start': '1183.810', 'end': '1187.030', 'text': 'These species do not accumulate large amounts of mercury'}, {'start': '1187.030', 'end': '1189.470', 'text': 'because they feed on seedlings and small fish'}, {'start': '1189.470', 'end': '1191.410', 'text': 'and have a short life cycle.'}, {'start': '1192.310', 'end': '1194.690', 'text': 'Since they do not remain in the ocean for many years, they'}, {'start': '1195.110', 'end': '1197.130', 'text': 'do not have time to accumulate high levels'}, {'start': '1197.130', 'end': '1198.270', 'text': 'of heavy metals.'}, {'start': '1199.310', 'end': '1203.530', 'text': 'In fact, toxicological analyses conducted by the'}, {'start': '1203.530', 'end': '1206.650', 'text': 'FDA and the European Food Safety Authority'}, {'start': '1206.650', 'end': '1209.490', 'text': 'have confirmed that these varieties are safe for'}, {'start': '1209.490', 'end': '1211.970', 'text': 'human consumption when consumed one'}, {'start': '1211.970', 'end': '1213.310', 'text': 'to two times per week.'}, {'start': '1215.110', 'end': '1218.510', 'text': 'Even for men, older adults and people with'}, {'start': '1218.510', 'end': '1220.210', 'text': 'greater metabolic sensitivity.'}, {'start': '1221.230', 'end': '1223.290', 'text': 'So you can enjoy mackerel with'}, {'start': '1223.290', 'end': '1226.390', 'text': "confidence and peace of mind, knowing you're nourishing your"}, {'start': '1226.390', 'end': '1229.110', 'text': 'body, taking care of your health, and making an'}, {'start': '1229.110', 'end': '1231.270', 'text': 'economical, delicious, and healthy choice.'}, {'start': '1231.610', 'end': '1234.590', 'text': 'And now that you know all this, how about'}, {'start': '1234.590', 'end': '1237.050', 'text': 'trying a recipe with mackerel this week'}, {'start': '1237.050', 'end': '1237.550', 'text': '?  It'}, {'start': '1238.110', 'end': '1240.290', 'text': 'can be baked with lemon,'}, {'start': '1240.290', 'end': '1242.770', 'text': 'grilled with garlic, or preserved with salad.'}, {'start': '1243.830', 'end': '1246.490', 'text': 'Whichever way you choose, remember,'}, {'start': '1246.850', 'end': '1249.390', 'text': "you're feeding something much deeper than your"}, {'start': '1249.390', 'end': '1250.330', 'text': 'stomach.'}, {'start': '1250.890', 'end': '1253.910', 'text': 'You are nourishing your heart, your mind, your bones,'}, {'start': '1253.910', 'end': '1254.590', 'text': 'and your future.'}, {'start': '1255.630', 'end': '1257.650', 'text': 'Simply choose smaller mackerel'}, {'start': '1257.650', 'end': '1260.510', 'text': ', whether fresh or canned'}, {'start': '1260.510', 'end': '1263.590', 'text': ', to enjoy all its benefits without'}, {'start': '1263.590', 'end': '1264.390', 'text': 'worry.'}, {'start': '1265.270', 'end': '1266.850', 'text': 'And the best part is that mackerel is'}, {'start': '1266.850', 'end': '1269.350', 'text': "very easy to prepare, even if you don't have"}, {'start': '1269.350', 'end': '1270.890', 'text': 'much experience in the kitchen.'}, {'start': '1271.890', 'end': '1274.990', 'text': 'In just a few minutes, you can create tasty dishes packed'}, {'start': '1274.990', 'end': '1277.610', 'text': 'with omega-3s, perfect for keeping the'}, {'start': '1277.610', 'end': '1278.650', 'text': 'whole family healthy.'}, {'start': '1279.670', 'end': '1282.090', 'text': 'Three ways to cook mackerel that are quick'}, {'start': '1282.090', 'end': '1282.930', 'text': 'and convenient.'}, {'start': '1283.830', 'end': '1286.050', 'text': 'Now that you know how powerful'}, {'start': '1286.050', 'end': '1288.490', 'text': 'mackerel can be for your heart, bones,'}, {'start': '1288.850', 'end': '1290.830', 'text': "vision, and mood, it's"}, {'start': '1290.830', 'end': '1293.450', 'text': 'time to add it to your plate without complications.'}, {'start': '1294.530', 'end': '1297.330', 'text': 'Here I share three practical ways to prepare it,'}, {'start': '1297.730', 'end': '1300.610', 'text': 'ideal for older adults who want to take care of themselves without'}, {'start': '1300.610', 'end': '1301.850', 'text': 'spending hours in the kitchen.'}, {'start': '1302.830', 'end': '1303.330', 'text': '1.'}, {'start': '1304.170', 'end': '1306.390', 'text': 'Grilled mackerel, quick and light.'}, {'start': '1307.390', 'end': '1309.990', 'text': 'Perfect for a nutritious and tasty meal without'}, {'start': '1309.990', 'end': '1310.550', 'text': 'effort.  You'}, {'start': '1311.570', 'end': '1314.770', 'text': 'just need to cut the fish into portions, add'}, {'start': '1314.770', 'end': '1316.850', 'text': 'a little salt and lemon juice, and'}, {'start': '1316.850', 'end': '1319.010', 'text': 'cook it in a pan with a few drops of'}, {'start': '1319.010', 'end': '1321.230', 'text': 'olive oil for two or three minutes'}, {'start': '1321.230', 'end': '1321.810', 'text': 'per side.'}, {'start': '1322.790', 'end': '1325.410', 'text': "You'll get a golden texture on the outside and juicy"}, {'start': '1325.410', 'end': '1328.130', 'text': 'on the inside, without losing the natural omega-3'}, {'start': '1328.130', 'end': '1328.830', 'text': 'from the fish.  It'}, {'start': '1329.850', 'end': '1332.090', 'text': 'is ideal for those looking to take care of their weight and'}, {'start': '1332.470', 'end': '1334.470', 'text': "heart and who don't want to complicate things."}, {'start': '1335.330', 'end': '1335.830', 'text': '2.'}, {'start': '1336.750', 'end': '1338.930', 'text': 'Canned mackerel, ready in minutes.'}, {'start': '1339.950', 'end': '1342.190', 'text': "When you don't have the time or energy to cook,"}, {'start': '1342.550', 'end': '1345.010', 'text': 'canned mackerel is a perfect ally.'}, {'start': '1345.930', 'end': '1348.450', 'text': 'Just be sure to choose versions in'}, {'start': '1348.450', 'end': '1351.170', 'text': 'extra virgin olive oil, with low salt content'}, {'start': '1351.170', 'end': '1353.130', 'text': 'and no artificial preservatives.'}, {'start': '1354.110', 'end': '1357.030', 'text': 'You can combine it with brown rice, rye bread,'}, {'start': '1357.410', 'end': '1359.230', 'text': 'mashed potatoes or fresh salads.'}, {'start': '1360.270', 'end': '1362.550', 'text': 'In less than five minutes you can have a'}, {'start': '1362.550', 'end': '1364.810', 'text': 'delicious, energetic, and very complete meal.'}, {'start': '1365.590', 'end': '1366.190', 'text': '3.'}, {'start': '1367.210', 'end': '1368.970', 'text': 'Traditional style pickled.'}, {'start': '1369.950', 'end': '1372.130', 'text': 'An option that preserves fish for several'}, {'start': '1372.130', 'end': '1374.050', 'text': 'days and gives it an exquisite flavor.'}, {'start': '1375.090', 'end': '1377.090', 'text': 'It involves marinating mackerel in'}, {'start': '1377.090', 'end': '1380.450', 'text': 'mild vinegar, olive oil, onion, bay leaf, and a'}, {'start': '1380.450', 'end': '1381.390', 'text': 'touch of pepper.'}, {'start': '1382.350', 'end': '1384.530', 'text': 'This technique enhances the flavor over'}, {'start': '1384.530', 'end': '1386.990', 'text': 'time and improves digestion, thanks'}, {'start': '1386.990', 'end': '1389.750', 'text': 'to the vinegar, which also helps better absorb'}, {'start': '1389.750', 'end': '1391.190', 'text': 'the minerals in the fish.'}, {'start': '1391.890', 'end': '1395.110', 'text': 'The result is a delicate, healthy dish that lasts a'}, {'start': '1395.110', 'end': '1396.950', 'text': 'long time in the refrigerator.'}, {'start': '1397.670', 'end': '1399.990', 'text': 'As you can see, taking care of your health after'}, {'start': '1399.990', 'end': '1402.090', 'text': "60 doesn't require drastic changes."}, {'start': '1403.130', 'end': '1406.210', 'text': 'Sometimes, a simple decision like including mackerel'}, {'start': '1406.210', 'end': '1408.690', 'text': 'in your diet can have a huge impact,'}, {'start': '1409.070', 'end': '1413.050', 'text': 'strengthening your joints, improving your memory, protecting your'}, {'start': '1413.050', 'end': '1414.990', 'text': 'vision, and keeping your heart young.'}, {'start': '1416.030', 'end': '1418.610', 'text': 'In addition to being a highly nutritious food,'}, {'start': '1418.610', 'end': '1421.450', 'text': 'mackerel is affordable, adapts to the slow'}, {'start': '1421.450', 'end': '1423.670', 'text': ', realistic pace of daily life, and can be'}, {'start': '1423.670', 'end': '1426.270', 'text': 'enjoyed in a variety of ways depending on taste and'}, {'start': '1426.270', 'end': '1427.370', 'text': 'time available.'}, {'start': '1428.350', 'end': '1431.030', 'text': "Remember, it's not about making everything perfect"}, {'start': '1431.030', 'end': '1433.130', 'text': 'overnight, but rather about choosing'}, {'start': '1433.130', 'end': '1434.850', 'text': 'well and repeating it consistently.'}, {'start': '1435.830', 'end': '1438.750', 'text': 'A small, healthy habit, maintained over time,'}, {'start': '1439.170', 'end': '1441.430', 'text': 'is more powerful than any temporary remedy.'}, {'start': '1442.450', 'end': '1444.670', 'text': 'And if you found this content useful, I'}, {'start': '1445.030', 'end': '1446.970', 'text': 'invite you to like it to support'}, {'start': '1446.970', 'end': '1449.910', 'text': 'this work, share it with your loved ones who'}, {'start': '1449.910', 'end': '1453.330', 'text': 'might benefit, and tell me in the comments: Do you already'}, {'start': '1453.330', 'end': '1454.230', 'text': 'eat mackerel?'}, {'start': '1455.190', 'end': '1457.190', 'text': 'What is your favorite way to prepare it?'}, {'start': '1457.910', 'end': '1460.150', 'text': 'Your experience can inspire many.'}, {'start': '1461.130', 'end': '1463.390', 'text': "Thanks for being here, and we'll see you in"}, {'start': '1463.390', 'end': '1466.390', 'text': 'the next video, with more natural tips for'}, {'start': '1466.390', 'end': '1468.350', 'text': 'staying healthy after 60.'}, {'start': '1469.350', 'end': '1469.850', 'text': '6.'}, {'start': '1470.650', 'end': '1473.710', 'text': 'Boost your immune system naturally.'}, {'start': '1474.770', 'end': '1478.170', 'text': 'As we age, our immune systems also'}, {'start': '1478.170', 'end': '1479.550', 'text': 'begin to weaken.'}, {'start': '1480.510', 'end': '1482.630', 'text': 'The immune system no longer responds as'}, {'start': '1482.630', 'end': '1485.690', 'text': 'quickly or effectively to viruses, bacteria, or'}, {'start': '1485.690', 'end': '1486.970', 'text': 'inflammatory processes.  This is'}, {'start': '1487.990', 'end': '1491.230', 'text': 'why frequent colds, urinary tract infections,'}, {'start': '1491.650', 'end': '1494.850', 'text': 'persistent fatigue, and slower recovery times'}, {'start': '1494.850', 'end': '1496.690', 'text': 'are becoming increasingly common.'}, {'start': '1497.610', 'end': '1499.450', 'text': 'But what few people know is that'}, {'start': '1499.450', 'end': '1501.850', 'text': 'mackerel can be a silent but'}, {'start': '1501.850', 'end': '1505.110', 'text': "powerful ally in strengthening the body's natural defenses."}, {'start': '1506.110', 'end': '1508.890', 'text': 'This oily fish contains a unique combination of'}, {'start': '1508.890', 'end': '1511.810', 'text': 'nutrients that support the balance of the immune system,'}, {'start': '1512.210', 'end': '1515.990', 'text': 'selenium, vitamin D, zinc, omega 3, and'}, {'start': '1515.990', 'end': '1516.770', 'text': 'high-quality proteins.'}, {'start': '1517.910', 'end': '1520.750', 'text': 'Selenium, for example, is a mineral that'}, {'start': '1520.750', 'end': '1523.970', 'text': 'stimulates the production of white blood cells, which are responsible'}, {'start': '1523.970', 'end': '1526.110', 'text': 'for attacking invading viruses and bacteria.'}, {'start': '1526.890', 'end': '1529.690', 'text': 'Vitamin D, for its part, regulates the'}, {'start': '1529.690', 'end': '1533.050', 'text': 'immune response and helps reduce respiratory infections,'}, {'start': '1533.430', 'end': '1535.350', 'text': 'especially in older people.'}, {'start': '1536.430', 'end': '1539.530', 'text': 'Additionally, the omega-3 fatty acids present in'}, {'start': '1539.530', 'end': '1541.830', 'text': 'mackerel have the ability to reduce'}, {'start': '1541.830', 'end': '1544.410', 'text': 'chronic low-grade inflammation that weakens the'}, {'start': '1544.410', 'end': '1545.910', 'text': 'immune system over time.'}, {'start': '1546.890', 'end': '1549.130', 'text': "And as if that weren't enough, the"}, {'start': '1549.130', 'end': '1552.410', 'text': 'highly bioavailable protein in mackerel helps regenerate tissue'}, {'start': '1552.410', 'end': '1555.290', 'text': 'and maintain good muscle mass, which is essential'}, {'start': '1555.290', 'end': '1557.830', 'text': 'for maintaining vitality in old age.'}, {'start': '1558.770', 'end': '1561.110', 'text': 'According to a study published in The Journal of'}, {'start': '1561.110', 'end': '1565.010', 'text': 'Nutrition, E. Altan Dahin found that older adults who'}, {'start': '1565.010', 'end': '1567.670', 'text': 'consume fatty fish rich in omega-3 and'}, {'start': '1567.670', 'end': '1570.250', 'text': 'selenium at least twice a week have'}, {'start': '1570.250', 'end': '1573.230', 'text': 'a lower incidence of infectious diseases and a'}, {'start': '1573.230', 'end': '1575.090', 'text': 'better overall immune response.'}, {'start': '1576.110', 'end': '1578.570', 'text': 'Therefore, including mackerel in your diet is'}, {'start': '1578.570', 'end': '1581.070', 'text': "more than just a nutritious choice; it's a"}, {'start': '1581.070', 'end': '1584.250', 'text': 'smart way to strengthen your natural defenses without resorting'}, {'start': '1584.250', 'end': '1585.590', 'text': 'to expensive supplements.'}, {'start': '1586.610', 'end': '1589.110', 'text': 'A body with strong defenses not only gets sick'}, {'start': '1589.110', 'end': '1591.770', 'text': 'less, but also recovers faster,'}, {'start': '1592.230', 'end': '1595.010', 'text': 'has more energy, and maintains its vitality intact'}, {'start': '1595.010', 'end': '1595.950', 'text': 'for more years.'}, {'start': '1596.830', 'end': '1597.390', 'text': '7.'}, {'start': '1598.370', 'end': '1600.150', 'text': 'Protect your skin from the inside.'}, {'start': '1601.250', 'end': '1603.070', 'text': 'As the years go by, the skin'}, {'start': '1603.070', 'end': '1606.030', 'text': 'loses elasticity, firmness and natural shine.'}, {'start': '1607.010', 'end': '1610.390', 'text': 'Deeper wrinkles, dark spots, and a'}, {'start': '1610.390', 'end': '1612.150', 'text': 'constant feeling of dryness appear.'}, {'start': '1613.170', 'end': '1616.250', 'text': 'Although many people look for solutions in expensive creams'}, {'start': '1616.250', 'end': '1618.930', 'text': 'or external treatments, the truth is that a'}, {'start': '1618.930', 'end': '1620.550', 'text': 'large part of skin health'}, {'start': '1620.550', 'end': '1622.990', 'text': 'is built from within, through'}, {'start': '1622.990', 'end': '1623.690', 'text': 'nutrition.'}, {'start': '1624.710', 'end': '1627.050', 'text': 'And here, mackerel once again stands out as'}, {'start': '1627.050', 'end': '1628.250', 'text': 'a restorative food.'}, {'start': '1629.270', 'end': '1631.370', 'text': 'This oily fish is a rich source of'}, {'start': '1631.370', 'end': '1634.610', 'text': 'omega-3, vitamin E, high-quality protein,'}, {'start': '1634.610', 'end': '1638.470', 'text': 'and natural antioxidants, all essential for maintaining'}, {'start': '1638.470', 'end': '1642.730', 'text': 'healthy, hydrated skin that is protected against'}, {'start': '1642.730', 'end': '1643.350', 'text': 'premature aging.'}, {'start': '1644.370', 'end': '1647.570', 'text': 'Omega-3, in particular, works by strengthening the'}, {'start': '1647.570', 'end': '1650.230', 'text': "skin's cell membrane, helping it retain"}, {'start': '1650.230', 'end': '1652.630', 'text': 'moisture and reducing the inflammation that can'}, {'start': '1652.630', 'end': '1656.970', 'text': 'cause redness, irritation, or conditions like dermatitis.'}, {'start': '1658.030', 'end': '1660.350', 'text': 'Vitamin E, naturally present in mackerel'}, {'start': '1660.350', 'end': '1663.130', 'text': ', is one of the most'}, {'start': '1663.130', 'end': '1664.350', 'text': 'powerful antioxidants for the skin.'}, {'start': '1665.330', 'end': '1667.870', 'text': 'Fights free radicals that damage'}, {'start': '1667.870', 'end': '1670.470', 'text': 'skin cells and accelerate the appearance of wrinkles.'}, {'start': '1671.470', 'end': '1674.390', 'text': 'Furthermore, when combined with omega-3 fatty acids'}, {'start': '1674.390', 'end': '1677.910', 'text': ', it promotes tissue regeneration, allowing'}, {'start': '1677.910', 'end': '1680.230', 'text': 'the skin to repair itself more quickly after minor'}, {'start': '1680.230', 'end': '1682.010', 'text': 'wounds or sun exposure.'}, {'start': '1682.950', 'end': '1685.830', 'text': 'A study published in Dermato Endocrinology showed that'}, {'start': '1685.830', 'end': '1689.250', 'text': 'older adults who regularly consume foods rich in'}, {'start': '1689.250', 'end': '1692.930', 'text': 'polyunsaturated fatty acids and antioxidants have'}, {'start': '1692.930', 'end': '1696.830', 'text': 'visibly more hydrated skin, with improved texture and fewer'}, {'start': '1696.830', 'end': '1698.650', 'text': 'visible signs of aging.'}, {'start': '1699.690', 'end': '1701.950', 'text': 'Beyond aesthetics, caring for your skin'}, {'start': '1701.950', 'end': '1705.630', 'text': "also means protecting it as the body's first immune barrier"}, {'start': '1705.630', 'end': '1706.190', 'text': '.'}, {'start': '1707.150', 'end': '1709.530', 'text': 'And by adding mackerel to your weekly menu, you'}, {'start': '1709.530', 'end': '1712.790', 'text': 'get a double benefit: improving your external appearance'}, {'start': '1712.790', 'end': '1714.950', 'text': 'while strengthening your internal health.'}, {'start': '1715.490', 'end': '1718.150', 'text': 'Because feeling good about your own image is a'}, {'start': '1718.150', 'end': '1720.890', 'text': 'fundamental part of well-being at all stages'}, {'start': '1720.890', 'end': '1721.390', 'text': 'of life.'}, {'start': '1722.090', 'end': '1722.610', 'text': '8.'}, {'start': '1723.610', 'end': '1725.950', 'text': 'Improves digestion and intestinal health.'}, {'start': '1726.930', 'end': '1729.530', 'text': 'The digestive system tends to slow down'}, {'start': '1729.530', 'end': '1731.350', 'text': 'with age, which can lead'}, {'start': '1731.350', 'end': '1734.370', 'text': 'to common problems such as constipation, bloating,'}, {'start': '1734.370', 'end': '1735.270', 'text': 'and indigestion.'}, {'start': '1736.290', 'end': '1738.130', 'text': "What many people don't know is that certain"}, {'start': '1738.130', 'end': '1741.230', 'text': 'foods, such as mackerel, can help'}, {'start': '1741.230', 'end': '1744.470', 'text': 'keep the digestive system running efficiently.'}, {'start': '1745.430', 'end': '1747.750', 'text': 'Mackerel is rich in omega-3 fatty acids,'}, {'start': '1747.750', 'end': '1750.790', 'text': 'which have an anti-inflammatory effect that can'}, {'start': '1750.790', 'end': '1753.010', 'text': 'relieve gastrointestinal discomfort.'}, {'start': '1753.990', 'end': '1756.790', 'text': 'In addition, fish is a source of'}, {'start': '1756.790', 'end': '1759.590', 'text': 'easily digestible protein that facilitates the absorption of'}, {'start': '1759.590', 'end': '1762.090', 'text': 'essential nutrients without overloading the system.'}, {'start': '1763.070', 'end': '1765.550', 'text': 'A study published in The American Journal of'}, {'start': '1765.550', 'end': '1768.210', 'text': 'Clinical Nutrition found that a diet rich in'}, {'start': '1768.210', 'end': '1771.230', 'text': 'omega-3 contributes to improved intestinal motility,'}, {'start': '1772.290', 'end': '1774.770', 'text': 'helping to reduce the risk of constipation and'}, {'start': '1774.770', 'end': '1776.330', 'text': 'promoting colon health.'}, {'start': '1777.370', 'end': '1779.990', 'text': 'Consuming mackerel regularly not only aids'}, {'start': '1779.990', 'end': '1783.290', 'text': 'digestion but also promotes a healthy intestinal balance'}, {'start': '1783.290', 'end': '1785.850', 'text': ', which is key to maintaining'}, {'start': '1785.850', 'end': '1788.250', 'text': 'good overall health as you age.'}, {'start': '1789.190', 'end': '1789.690', 'text': '9.'}, {'start': '1790.530', 'end': '1792.830', 'text': 'Increases energy and combats fatigue.'}, {'start': '1793.850', 'end': '1795.970', 'text': 'With the arrival of old age, many'}, {'start': '1795.970', 'end': '1798.970', 'text': 'people experience a decrease in their levels of'}]