Consuming little fish is bad for your health

Not everyone knows that both fish and shellfish provide a lot of very important nutrients for health, among which we find (as we discussed at the time), high quality proteins, essential fatty acids, vitamins, and minerals such as iron, phosphorus, selenium Y zinc.

For example, Omega-3 fatty acids of the fish act not only by increasing the defenses, but decreasing the inflammatory processes, and helping to reduce the levels of cholesterol and triglycerides in the blood.

Precisely for all these issues already discussed above, consume little or no fish can be extremely harmful to health, because we are not giving our body a number of quality nutrients that we can not find in as much quantity as we find in this food.

That is why many experts recommend adding the fish in the diet, so that it can be healthy and above all balanced.

However, we must differentiate in this case between the two groups or large types of fish that we can usually consume each day. On the one hand we can mention the white fish(also known aslean), which stand out for having a lower amount of fat compared to blue fish.

On the other hand we find the blue Fish, which stand out precisely for their high content in unsaturated fatty acids (especially oleic and linoleic), and have a higher amount of vitamin A and D.

Excessive consumption is not advisable

Of course, it is not necessary or necessary to consume excessive amounts of fish, since at least one medium ration, at least once a week, will be more than enough.

In addition, the variability at the time it is prepared means that the fish can be consumed even by those people who do not enjoy certain cooking or preparation, so that it can be consumed fresh in the oven, steamed, grilled or even canned (from canned fish).

How many servings of fish should we eat per week?

As we already mentioned in a previous note, in which we indicated precisely How much fish to eat a week, the most advisable thing is to try consume at least 2 servings of fish per week.

Although most nutritionists agree to advise increasing their consumption until the 3 or 4 servings a week. Or, which is the same, around 700 grams of fish.

In May 2018, the American Heart Association carried out a new review regarding fish consumption, recommending consuming 150 to 200 grams of fish per week.

While, during 2017, the Foods & Drugs Administration of the United States, together with the Environmental Protection Agency, recommended the consumption of between 250 to 350 grams of fish per week, always opting for fish with low mercury content.

And what are the fish with low mercury content? Fundamentally they are salmon, hake, scallop, trout, sardines, anchovies and tilapia. And you should avoid fish such as giant mackerel, swordfish, marlin, or shark meat.

Regarding the consumption of fish oils, the American Heart Association has not advised the consumption of fish oil rich in omega-3when it comes to reducing the risk of heart disease and other cardiovascular diseases, precisely because of a lack of scientific evidence.

Images | Istockphoto This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFish feed