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The harm and benefit fish – eating or not eating

Are there more fish for healthy fats? Or not, because it’s contaminated?

Looking ahead, I will reply: it is better to consume small fish, such as sardines and anchovies and avoid large predatory fish.

We often read that we should eat less meat and more fish to protect their health, but at the same time heard that fish is a product that is particularly exposed to the risk of contamination. In addition, depletion of marine fish stocks is a big threat to the future of our planet.

In General, these are the questions that many people ask themselves:

Should we have fish more or less?

How to choose the right fish?

What kind of fish to prefer and which to avoid?

Questions answered Catherine Leclerc, researcher National research Institute of nutrition and food of Italy.

In 2010, the food and agriculture organization FAO (cont. agricultural organization of the United Nations – Food and Agricultural Organisation) and the world health organization, asked a group of experts to compare the risks and benefits of fish consumption, whereas, on the one hand, the necessity of its presence in the diet and the presence of contaminants (especially mercury and dioxins).

Fish, as a source of protein, contains essential fatty acids. Our body has a weak ability to produce omega-3 fatty cyclotis food products of plant origin, but such fatty acids, in finished form, already found in fish. And since these fats are required for optimal development, they must be present in the diet of pregnant women. nursing mothers and young children. In addition, these fats protect against cardiovascular diseases, so, in the recommendations of a healthy diet, fish is recommended to eat 2-3 times a day and at any age.

The risk of contamination of fish with harmful substances becomes significant in the case that it is a large predatory fish that lives longer and she eats smaller fish. Therefore, pregnant women, nursing mothers and young children are advised not to drink more than one small portion (100 grams) per week of large fish (e.g. swordfish), and consume no more than 2 servings of tuna a week.

You should also consider the environmental aspect. Growing fish for production of fishmeal for use as food, creates environmental problems. As a result of the depletion of the seas, the increase in the consumption of wild marine fish is not possible. Many fish species disappeared, while others are caught in such quantities that created the problems in the ecosystem.

Advice is to limit consumption of large fish species and fish species which are bred and imported, choose small marine fish species (anchovies, sardines), which, moreover, rich in fatty acids.

Guidelines for a healthy diet should be the coverage of human needs for nutrients, prevention of chronic degenerative diseases, reducing the risk of use in food are potentially toxic substances and minimal impact on the environment.

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