CONTENTS:

• Why is it worth eating fish?
• Are the fish healthy?
• Which fish to eat?
• How much fish should you eat?
• If not fish, what then?

Fish has long been considered one of the healthiest foods we should include in our diets. It occupies a prominent place in the food pyramid of the Institute of Food and Nutrition. We all know the saying, "Healthy as a fish." However, there is increasing doubt about the beneficial properties of fish. Learn the facts and myths about fish.

Why is it worth eating fish?

Fish is a good source of protein, containing between 10 and 25%. Depending on the species, they also contain 0.2 to 35% fat and only 0.1 to 1% carbohydrates. As you can see, the macronutrient distribution can vary considerably depending on the type of fish. Furthermore, the energy value of fish varies between 20 and 200 kcal per 100 g. Therefore, it can be a dietary meal, worthwhile as part of a weight-loss diet. On the other hand, it can be very high in calories, and we should be careful when including it in our diet.

Fish is also rich in vitamins and minerals, the content of which varies depending on the species. The most common are calcium, phosphorus, potassium, fluorine, selenium, iodine, iron, manganese, and fat-soluble vitamins: A, D, E, K , and B vitamins. It is not commonly found in many other products. Sea fish, along with iodized table salt, is our main source. Cheese, eggs, and dairy products contain small amounts of iodine. It is very important for our health because it supports the thyroid gland, which, in turn, determines the proper functioning of many organs in the human body.

In addition to iodine, the beneficial properties of fish lie primarily in its fat. The oilier the fish, the more beneficial it is for our bodies. Fish is a good source of omega-3 fatty acids. These are the healthiest fats used to prevent cardiovascular diseases. These include very common lifestyle diseases such as arteriosclerosis, high blood pressure, and heart disease. Omega-3 fatty acids contribute to the prevention of these diseases and are also used in their treatment. They also influence the proper functioning of the nervous system and brain – they support memory and reduce the risk of stroke. They also prevent and support the treatment of depression.

Are the fish healthy?

It's hard to overestimate the positive effects of fish on human health. So why the idea that fish isn't so healthy and should be restricted? The idea is about heavy metals, which, along with valuable nutrients, are also found in fish. These include mercury, cadmium, lead, zinc , copper, and dioxins. They have a negative impact on our neurological system. Their connection to certain diseases such as autism, Alzheimer's, and Parkinson's has been researched for years. They are significantly more dangerous for children and pregnant women than for other adults.

The quality of fish depends on the conditions in which it lives, both in the wild and in farms, as well as on genetic factors. It's very difficult for consumers to verify whether a particular fish in a store is free of contaminants. So what can you do? First, it's worth finding a good fish shop in your area that offers high-quality products. How can I verify this? Talk to the owner or salesperson and get feedback from other customers.

Which fish to eat?

One thing we know for sure: not all fish are created equal. It's definitely worth choosing species that, due to their physiological characteristics, contain fewer heavy metals. These are smaller fish, such as sprat or herring. Larger species live longer and often feed on smaller fish, which means they accumulate more metals. The origin of the fish is also important. The healthiest are those from the Pacific, Atlantic, and North Seas. Unfortunately, Baltic Sea fish are highly contaminated. Butterfish, perch, eel, roach, and cod contain the highest levels of mercury. The healthiest species in this regard include herring, sardines, pollock, and salmon (but not those from the Baltic Sea).

When it comes to beneficial omega-3 fatty acids, fatty fish like herring, mackerel, and salmon are the healthiest. However, let's keep in mind their calorific value and factor it into our daily energy balance.

How much fish should you eat?

Nutritionists recommend eating fish 2-3 times a week. If we know a good source of fish and are confident in its quality, this amount seems optimal. However, if in doubt, it's better to avoid excessive exposure to heavy metals. Of course, the occasional consumption of fish, even of questionable quality, doesn't immediately have negative health consequences. They can only occur with regular consumption of such products. Keep in mind that high-quality fish isn't cheap, so it's better to eat it less often but choose the right ones than to eat it often and consume unhealthy ingredients.

If not fish, what then?

Many people wonder what to eat instead of fish. As with iodine, there is no other source of omega-3 fatty acids as good as fish. In this respect, only seaweed can compete with fish. It is also found in linseed oil, flaxseed, walnuts and walnut oil, and to a lesser extent, rapeseed oil. These aren't many products, and it's also worth noting that omega-3 acids from plant products aren't as effectively utilized by our bodies as those from animal products. Plant-based fatty acids must first be converted into a form that the body can absorb.

People who don't eat fish at least twice a week are recommended to take supplements containing omega-3 fatty acids. This is a good way to ensure their beneficial effects on the body if we are unsure about the quality of the fish we buy or if we simply don't like fish. Supplementation is also recommended for people with ischemic heart disease and elevated triglyceride levels.