There is a high percentage of people who do not eat enough fish. Despite following a balanced Mediterranean diet, almost half of us rarely or never eat fish and only a third eat fish once a week.
There are several reasons why we avoid eating this type of meat, such as dislike of its taste, not knowing how to prepare it, its price, and the possible negative health effects of heavy metals such as mercury and other toxins.
It stands to reason that there's a valid concern when it comes to mercury—some fish like swordfish, tilefish, and shark have higher levels and you should avoid or limit your intake of these types—but there are many other options that have less mercury and they are safe to eat, such as sardines, salmon, and tilapia.
Eating more fish, especially when you replace it with red meat or poultry, can be beneficial to your health and the environment.
Recommended dose
Dietary guidelines recommend that people eat fish twice a week. We know that fish is full of Omega-3 fatty acids, which can benefit both the heart and the brain. But is it safe to eat fish every day? For most people, it's okay to eat fish every day. It is certainly better to eat fish every day than to eat beef every day.
Although it may be safe to eat fish every day, it's not yet clear if there are any additional health benefits to that level of consumption. Most of the science does not look at daily consumption. But many studies have shown that those who take it a few times a week have a lower rate of fatal heart attacks compared to those who eat nothing.
There are some exceptions. For example, the pregnant women and children they should avoid larger fish with a longer life span, such as swordfish and tuna, because they may have higher levels of toxins, such as mercury.
Benefits
Fish has numerous positive effects on health, which is why it has become an essential food in most diets.
Prevent depression
Depression is a common mental condition. It is characterized by low mood, sadness, decreased energy, and loss of interest in life and activities. Although not talked about as much as heart disease or obesity, depression is currently one of the biggest health problems in the world.
Studies have found that people who eat fish regularly are much less likely to become depressed. Numerous controlled trials also reveal that Omega-3 fatty acids can combat depression and significantly increase the effectiveness of antidepressant medications.
Fish and Omega-3 fatty acids may also help other mental conditions, such as bipolar disorder.
Contains vitamin D
Much of the population is also not getting enough vitamin D, according to a July 2019 study in the American Journal of Clinical Nutrition. That's where good food sources, and in some cases, supplements, come in.
There aren't many food sources of vitamin D, but salmon, tuna, and sardines uniquely contain a good amount of this nutrient. Swordfish actually tops the fish list, but it's high in mercury, so it's not a good idea to eat it regularly.
May contain Omega-3
Omega-3 fatty acids are an important nutrient because they are involved in many functions, such as helping to form the cell membranes of our eyes and brains, reducing the risk of heart disease, and treating depression.
But when it comes to looking for sources that contain it, we seem to rely heavily on supplements. The fish oil It is one of the most used supplements. Supplementation is great if you're putting in a valiant effort and still staying content, but with a supplement, you're missing out on all the other benefits food has to offer.
In the case of fish, this would include healthy proteins that can support your weight loss goals; and in the case of salmon specifically, you'd be missing out on showing your skin some love. This fish has an antioxidant called astaxanthin, which has been shown to improve skin in both women and men.
healthy protein source
Approximately 10 to 30 percent of our diet should be made up of protein. This macronutrient plays many roles in how the body functions, but it also helps keep us satiated, preserve our lean muscle tissue, and keep our metabolism high—all helpful factors if you're trying to lose weight, according to an April 2012 article in the British Magazine. of nutrition.
But not all protein is created equal: Eating red meat (processed and unprocessed) and poultry, but not fish, was associated with a slightly increased risk of heart disease, according to a February 2020 study in the Journal of the American Medical Association of Internal Medicine Found.
Some cuts of beef and pork, and even chicken and turkey, can be higher in saturated fat. This is where fish, a heart-healthy protein source, comes in. Yes, some fish (like salmon, sardines, and herring) are high in fat, but it's the healthy types of fats like monounsaturated and polyunsaturated fats, including Omega-3.
Is sustainable
Switching from red meat and poultry to fish can have a positive effect on the environment if done correctly.
Of course, going fully vegan is better when it comes to caring for Mother Earth (second best is following a plant-based diet), but swapping out most Earth proteins like beef and poultry for shellfish and fish can result in a lower carbon footprint.
Within the seafood category, some options are better than others. Small fish like herring, mackerel and anchovies are the most climate friendly because they require less fossil fuel, the main source of emissions for fishing. However, crustaceans like lobster and crab have a higher carbon footprint than beef.
easy to eat
The fish is delicious and easy to prepare. For this reason, it should be relatively easy to incorporate into your diet. Eating fish once or twice a week is considered sufficient to reap its benefits.
If possible, we will choose wild-caught fish instead of farmed fish. Wild fish tend to have more Omega-3s and are less likely to be contaminated with harmful contaminants. Salmon can be baked, fried, seared, or boiled. It combines well with a multitude of vegetables and cereals.
Improve sleep
Vitamin D deficiency leads to many problems, including insomnia. Besides the sun, fish is the next best option for vitamin D, which regulates sleep and helps you wake up refreshed.
So if we have trouble falling asleep or staying asleep, eating more fish may be the solution. According to a study, increased fish consumption improves sleep quality for most people. Researchers suspect this is due to the fish's high concentration of vitamin D.
Take care of the vision
Pregnant and lactating mothers should consume fish regularly, as Omega-3 fatty acids are essential for the healthy growth and development of babies. Docosahexaenoic acid (DHA), a type of omega-3 fatty acid, is a crucial nutrient for the growth and development of the brain and eyes.
This is because the brain and eyes are highly concentrated in omega-3 fatty acids and need them to maintain their health and function. Fish is one of the best sources of these good fats.
Promotes concentration
Fish has also been shown to help with concentration and attention in adolescents. A study published in the Nutritional Journal found that students between the ages of 14 and 15 who ate fatty fish instead of other meats had higher rates of concentration and could pay attention longer compared to those who ate less.
Helps lose weight
Older adults tend to have activities that consume less energy. Therefore, they should eat foods that are less fatty and more rich in nutrients.
Fish can provide a rich source of protein along with Omega-3 acid. Omega-3 fatty acids help reduce food cravings and provide satiety. In addition, fish helps us lose weight and keep fit. Protein helps muscles grow and builds more muscle in adults.
Reduce acne
Acne is totally normal. However, sometimes it can seem like nothing we've tried is helping to get rid of pimples. As crazy as it sounds, eating fish every day could destroy acne.
One found that taking fish oil supplements helped clear up acne. There is some evidence that fish oil supplementation is associated with an improvement in overall acne severity, especially for people with moderate to severe acne. So if we eat fish every day and get all the Omega-3s and fatty acids, we may start to notice a fair complexion sooner rather than later.