There is a high percentage of people who do not eat enough fish. Despite sticking to 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 for 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 is 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 consumption of these types, but there are many other options that have less mercury and they are safe to eat, as are sardines , salmon, and tilapia.
Eating more fish, especially when you substitute it for red meat or poultry, can be beneficial to your health and the environment.
Benefits of eating fish regularly
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 are not many food sources of vitamin D, but salmon , tuna, and sardines uniquely contain a good amount of this nutrient. Swordfish actually tops the list of fish, but has a high mercury content, so that should not be eaten regularly.
May contain Omega-3
Omega-3 fatty acids are an important nutrient because they are related to 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. Fish oil is one of the most widely used supplements. Supplementation is great if you're putting in a brave effort and still sticking to content, but with a supplement, you're missing out on all the other benefits that 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 would miss out on showing some love to your skin. This fish has an antioxidant called astaxanthin , which has been shown to improve skin in both women and men.
It is a healthy protein for the heart
Approximately 10 to 30 percent of our diet should be made up of protein. This macronutrient plays many are roles in the functioning of the body but also helps satiated keep, preserve our lean muscle tissue and maintain our high metabolism, all useful factors if you are trying to lose weight, according to an article in April 2012 in the British Journal 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 they are the healthy types of fats like monounsaturated and polyunsaturated fats , including Omega-3.
It may be better for the planet
Swapping red meat and poultry for 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 most terrestrial proteins like beef and poultry for seafood and fish it can generate 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 fewer fossil fuels, the main source of emissions for fishing, according to a July 2014 study in Fish and Fisheries. However, crustaceans like lobster and crab have a higher carbon footprint than beef.
