On the table of any home, fish has earned a prominent place as one of the foods most recommended by health professionals. Beyond its flavor and culinary versatility, this food contains a unique set of nutrients that make it an essential ally for well-being. But what makes fish so special?
Fish is a rich source of high quality proteinsessential to repair tissues, strengthen the immune system and maintain energy. Furthermore, it provides a wide range of B vitamins and minerals like hierroselenio, zinc and included soccerdepending on the species. According to the North American nutritionist Christian Carli in dialogue with Real Simplethis nutritional combination supports key functions such as metabolism, bone health and the cardiovascular system.
When talking about the benefits of fish, two components stand out above all: omega-3 fatty acids and the vitamin D. These nutrients are essential for human health, and fish is one of the richest and most accessible sources of both.
Los omega-3known as “healthy fats,” are essential for optimal functioning of the body. These fats promote the health of the heartprotecting against cardiovascular diseases, and are essential for the brainhelping to maintain memory and prevent cognitive decline. Furthermore, they contribute to the well-being of jointseyes and skin. Carli, a nutrition expert, also highlights her role in mental health and its ability to reduce inflammation in the body.
On the other hand, the vitamin D present in many fish is crucial to strengthen the bonessince it improves calcium absorption. This nutrient also boosts the immune system and can have a positive impact on mood, especially in regions where sun exposure is limited.
When it comes to fish, origin matters. The choice between wild fish y fish farm It not only affects the nutritional profile of the food, but also its environmental impact and exposure to contaminants.
He wild fish It is usually less exposed to chemicals and pollutants, since it develops in its natural habitat. However, the overexploitation of the oceans has led to More than 90% of global fish stocks are at the limit of their sustainabilityaccording to the Wold Bank. For this reason, it is important to opt for responsible harvesting methods, such as pole and line fishing, that minimize bycatch and damage to marine ecosystems.
On the other hand, the farmed fish It can be a viable alternative if produced responsibly. Although it is true that some intensive farming methods involve the use of antibiotics, additives and low-quality feed, there are certified farms that prioritize sustainable practices and rigorously control the quality of water and food for the fish. These practices can reduce contaminant levels and provide a consistent source of accessible fish.
Not all fish have the same level of contaminants, and their place in the food chain plays a key role in this difference. Fish that are lower in this chain are not only a safer option for consumption, but also more environmentally friendly.
These fish usually have lower levels of toxinslike mercurio y polychlorinated biphenyls (PCB)because they feed on small organisms, such as plankton, instead of other contaminated fish. By not accumulating contaminants through a predatory diet, they represent a lower risk to human health.
Additionally, species at lower levels of the food chain tend to be more sustainable, as they tend to have shorter life cycles and reproduce quickly. This reduces pressure on marine ecosystems, making fishing or farming have a lower environmental impact. Common examples of these fish include sardineshe herring and the anchoviesall rich in essential nutrients such as omega-3 fatty acids and vitamin D.
If you are looking for safe, nutritious and sustainable alternatives to add to your diet, these seven varieties of fish stand out for their health benefits and lower environmental impact.
Rich in omega-3, vitamin D y soccersardines are an excellent option to strengthen bones and protect the heart. This small fish, easy to find canned, is versatile in the kitchen: it can be added to salads, stews or prepared as an alternative to tuna in sandwiches and crackers.
With a high content of omega-3 fatty acids and less polluting because it is at a low level of the food chain, mackerel is a tasty and healthy option. It is best enjoyed smoked, grilled, or mixed into salads with vinaigrette.
Salmon is famous for its omega-3 y vitamin Dbut its sustainability depends on how it was obtained. When caught responsibly, it is ideal for baking, roasting, or including in tacos, pastas, and salads.
This small, fast-reproducing fish is a sustainable and nutritious option. Rich in vitamina B12 y omega-3is easily found in smoked or pickled versions. It can be enjoyed in salads or on whole grain crackers.
Although it is at a middle level of the food chain, the rainbow trout It has relatively low levels of contaminants. It is rich in omega-3 and offers a mild flavor, perfect for baking or sautéing with garlic and herbs.
Although they are often underestimated, anchovies are an excellent source of soccer, selenium y omega-3. Their intense flavor makes them ideal for dressings, sauces or as a complement to pasta.
This lean and mild white fish is a great source of protein and vitamin B. Ideal for baking or preparing light stews, its intermediate position in the food chain makes it an option with fewer contaminants than species such as tuna.
Purchasing healthy fish can seem challenging given the variety of options available and the potential risks associated. However, by following some simple guidelines, it is possible to make informed and safe choices.
- Opt for small fish: fish that are lower in the food chainsuch as sardines, herring or anchovies, tend to have lower levels of contaminants such as mercury and PCBs. Additionally, these species tend to be more sustainable due to their rapid reproduction.
- Avoid breaded or fried fish: Processed fish products often have high levels of sodium, saturated fat and unnecessary additives. Instead, choose fresh, frozen or naturally canned fish.
- Check the fishing method: Look for labels that indicate responsible fishing methods, such as catch with rod and line, troll o without fish aggregating devices (FADs). These techniques minimize the impact on the marine ecosystem.
- Check Mercury Levels: Fish that have been third-party tested for mercury levels are a safer option. Minimize the consumption of large species, such as swordfish, marlin or some types of tuna, which accumulate more toxins.
