Fish is a very popular food on the table for many people, in addition, it is rich in different nutrients such as omega 3, vitamins A and D, proteins and polyunsaturated fatty acids.
This food has some factors against it so that its consumption is greater. For examplethe price is one of them, the discomfort of the thorns, the fear of its content of harmful substances such as mercury and other pollutants, even the difficulty in preparing dishes with fish, are some of those obstacles to consuming it.
On the Sports World portal, they advise the consumption of fish “between three and four times a week, trying to vary the species between white and blue fish”, due to its nourishment and how healthy it is for the body. That is to say that per month it would be between 12 and 16 servings.
The Spanish Federation of Societies of Nutrition, Food and Dietetics (Fesnad) indicates that the consumption of fish helps reduce the risk of cardiovascular diseases, cognitive impairment, rheumatoid arthritis, and “prevents certain types of cancer and helps improve weight control and cognitive development in childhood.”
the gate of the Heart Foundation points out that, according to studies, fish consumption helps reduce the risk of diabetes.
In the aforementioned portal they also recommend a consumption between “3-4 servings a week (1 serving = 125-150 g), since it is a very complete food that provides us with proteins of high biological value, vitamin D and group B, iodine, potassium, iron, calcium, among other nutrients”.
Oily fish such as sardines, mackerel, tuna, bonito, swordfish, salmon, herring, anchovies, horse mackerel, are recommended by experts to avoid cardiovascular diseases. This type of fish is rich in Omega 3 fatty acids, it also helps reduce LDL cholesterol levels, or the so-called bad cholesterol, another benefit is to slow down the process of “accumulation of fatty plaque in the arteries”, indicates the portal of the Heart Foundation.
In the journal Nutrición Hospitalaria they cite a study carried out by members of the Department of Preventive Medicine and Public Health of the Faculty of Medicine of the University of Valencia, in which it was found that “the consumption of fish is associated with a lower risk of developing diabetes”.
The research involved 945 people between 55 and 80 years old and with high cardiovascular risk, which sought to compare the consumption of meat and fish and “its correlations with the Mediterranean diet and its association with cardiovascular risk factors,” explains the aforementioned portal.
According to the results of the investigation, meat consumption “was high and was associated with greater weight and prevalence of obesity”, on the other hand, fish intake “correlated with a lower fasting glycemic index”, which indicates a lower risk of diabetes.
“People who eat fish and other shellfish have a lower risk of several chronic diseases. However, it is unclear whether these health benefits come simply from eating these foods or from the omega-3s in them,” explains the US National Institutes of Health (NIH).
According to the Food and Drug Administration (FDA) of the United States, it recommends the consumption of fish as part of a healthy diet for most people, but warns that in pregnant women, who plan to become pregnant or who are breastfeeding, and the little kids should avoid eating fish with the potential for high levels of contamination, such as mercury, which is “an environmental contaminant that can be found in food due to its natural presence in the earth’s crust and as a result of human activity,” he explains. Sports world.