Learn about the latest recommendations for eating oily fish as well as five beneficial eating strategies.
Though you may have heard that fish is good for you, do you actually eat it frequently? What is keeping you from continuing? Or do you simply “think” you don’t like it and haven’t actually tried different varieties? Excellent, enjoy your food! It all counts.
Fish is good for your heart and may keep your mind sharp. Include fish in your diet. Compared to other types of meat that people usually eat as a source of protein, fish is significantly lower in calories and saturated fat. Additionally, the body can more easily absorb the iron in fish than it can in plants.
Here are some easy ways to incorporate fish into your diet.
How to Introduce Fish into Your Diet?
According to NICE, changes are being made because new cardiovascular disease treatments are so successful that there may not be much of an advantage to eating more fish.
As a wholesome source of protein and a component of the Mediterranean diet, which has been linked to a lower risk of coronary heart disease and stroke, fish is still an important part of a healthy, balanced diet.
Here are our top tips:
Sandwich fillings made from canned fish, such as salmon, mackerel, and sardines, can be delicious. Instead of using salty brine, choose products that are canned in spring water, unsaturated oil, or tomato sauce.
A salad is better with fish. Consider grilled salmon, cooked prawns, or tins of tuna.
Occasionally, try replacing meat with fish. Fish is quick to prepare, simple to cook, and doesn’t leave a strong aftertaste when baked or poached with a lid on.
Get your fish gutted, beheaded, scaled, and filled by asking your neighborhood fishmonger. As for cooking times, they can provide advice.
By varying your targets, you can avoid the most overfished species. Fish that are being caught at levels that are sustainable are listed on the Marine Stewardship Council (MSC) website.
A fishery that complies with its regulations can be identified by the MSC logo, which can be found on the packaging. Species that are similar to the ones you like can be recommended by your fishmonger as alternatives.
Benefits of Fish and Seafood
- DHA and EPA are found in abundance in fish that are high in omega-3. Omega-3 fatty acids, according to studies, can lower the risk of dementia, Alzheimer’s disease, and cognitive decline.
- The Dietary Guidelines recommend taking a supplement containing 250–500 mg of omega-3s (DHA+EPA) daily or eating different types of seafood twice a week.
- In fact, studies have shown that people who consume fish on a weekly basis have more grey matter (the part of the brain that controls emotion and memory) in their brains. Stay sharp, and eat fish!
- Good sources of omega-3 fatty acids include salmon, anchovies, sardines, trout (>1000 mg per 4 ounces cooked), albacore tuna, mussels, squid, sea bass, and walleye (500–1000 mg). Other fish and shellfish also provide some omega-3s, just smaller amounts per serving (shrimp, mahi-mahi, lobster, scallops, tilapia, cod, all offer <250 mg omega 3s per 4 ounces serving)
- Saturated fat levels in shellfish are very low.
- Only 100 calories are in a 3-ounce serving of shrimp.
- Fish has the same amount of protein per ounce as beef, pork, or poultry.
- Vitamin D is abundant in fish.
- If you’re concerned about the mercury content of fish, you should know that, according to a recent joint study by the World Health Organization (WHO), eating seafood has more positive health effects than negative ones. Pregnant women should avoid high mercury fish (tilefish, shark, swordfish) but there any many other varieties of fish that are perfectly safe for pregnant women to consume. In fact, it is strongly advised that pregnant women eat fish two to three times per week because EPA and DHA are crucial to brain development.
- Even depression may benefit from eating fish.
The Healthiest Fish (or Other Seafood)
Here are the fish (or other seafood) that are the healthiest for you:
- Salmon: A good source of protein, fatty acids, vitamins A, B, and D, as well as minerals like calcium and iron, this delectable fish is well-liked for a reason.
- Trout: Trout, which is one of the simplest fish to find fresh, has a lot of protein, vitamin B12, potassium, and omega-3 fatty acids, which can help lessen inflammation in the body.
- Tuna: Because it contains high levels of omega-3 fatty acids, which can lower blood pressure and improve cholesterol, tuna is widely regarded as a heart-healthy fish. Pregnant women and young children should avoid tuna because it may be high in mercury. Lighter tuna is a better choice for safety.
- Oysters or clams: Oysters are a good source of protein, vitamins, and minerals, and they are especially rich in zinc, which can help strengthen our immune systems. You can consume this seafood up to three times per week because its mercury content is so low.
- Sardines: Despite their diminutive size and low caloric content, they are nutrient-rich, containing selenium, omega-3 fatty acids, and vitamins D, B12, and B2. If you’re trying to limit your sodium intake, choose the low-sodium variety.
- Shrimp: Shrimp can be a lean and wholesome addition to stir-fries and salads, or it can be served by itself as a light appetizer because it is low in fat and high in iodine.
- Crab: Crab is technically a shellfish, but despite this, it contains a lot of protein, vitamin B12, and vitamin C.