Eating little fish can be detrimental to health, since this food has important nutrients, being very complete. A weekly consumption is recommended.
Not all people know that both fish and shellfish provide a large amount 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, and zinc.
For example, omega-3 fatty acids in fish act not only by increasing defenses, but also by reducing inflammatory processes, and helping to reduce cholesterol and triglyceride levels in the blood.
Precisely for all these issues already discussed above, consuming little or no fish can be extremely harmful to health, since we are not giving our body a series of quality nutrients that we cannot find in as much quantity as we find in this food.
For this reason, many experts recommend adding fish to 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 every day. On the one hand we can mention white fish (also known as lean), which stand out for having a lower amount of fat compared to blue fish.
On the other hand we find blue fish, which stand out precisely for their high content of 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 essential to consume excessive amounts of fish, since at least a medium portion, at least once a week, will be more than enough.
In addition, the variability when it is prepared means that the fish can be consumed even by those people who do not enjoy certain types of cooking or preparation, so that it can be eaten fresh in the oven, steamed, grilled or even canned (from canned fish).
How many servings of fish should we eat per week?
Although most nutritionists agree to advise increasing your consumption to 3 or 4 servings a week. Or, what is the same, around 700 grams of fish.
In May 2018, the American Heart Association carried out a new review regarding the consumption of fish, recommending consuming between 150 to 200 grams of fish per week.
And what are the low-mercury fish? They are basically salmon, hake, scallops, trout, sardines, anchovies and tilapia. And fish such as king mackerel, swordfish, marlin, or shark meat should be avoided.
Regarding the consumption of fish oils, the American Heart Association has not advised the consumption of fish oil rich in omega-3 when it comes to reducing the risk of heart disease and other cardiovascular diseases, precisely because of a lack of scientific evidence.