Fish, an essential part of the diet

Fish is a food with as much protein as meat, rich in vitamins and minerals, but some varieties are also an important source of Omega 3, fatty acids beneficial to cardiovascular health. Several studies support the advantages of its consumption. A very recent one associates it with a lower risk of diabetes.

According to scientific studies, it is recommended to include in the diet the intake of 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 of the B group, iodine, potassium, iron, calcium, among other nutrients. Another of the advantages corroborated by several studies is the relationship between the consumption of oily fish (sardine, mackerel, tuna, bonito, swordfish, salmon, herring, anchovies, horse mackerel...) and the prevention of cardiovascular diseases. This type of fish is an important source of Omega 3 fatty acids that reduce LDL ('bad') cholesterol levels and slow down the process of fatty plaque accumulation in the arteries.

Recently, the results of 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 have been published in the journal Nutrición Hospitalaria, which concludes that fish consumption is associated with a lower risk of developing diabetes. This research, in which 945 people between 55 and 80 years of age and at high cardiovascular risk participated, aimed to determine the pattern of meat and fish consumption, its correlations with the Mediterranean diet and its association with cardiovascular risk factors. Among the results obtained, the researchers found that meat consumption was high and was associated with higher weight and prevalence of obesity. While fish intake, which was also high, was correlated with lower fasting blood glucose index, as well as with a lower prevalence of diabetes.

Fish intake is essential in both children and adults. However, earlier this year the Spanish Food Safety Agency (AESAN) warned about the risk of consuming some species due to their high mercury content, a neurotoxin that is very harmful to health. Specifically, this warning refers to swordfish, shark, bluefin tuna and pike, and is aimed especially at pregnant women and children.

In short, fish consumption is recommended for the entire population, as it is an important source of protein, as well as providing us with vitamins, minerals and polyunsaturated fatty acids, such as omega 3. The latter are essential, because the body does not produce them and it is necessary to consume them through the diet. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two types of omega-3 fatty acids.

Omega-3 fatty acids decrease levels of bad cholesterol (LDL) and increase levels of good cholesterol (HDL). They help to maintain normal blood pressure levels, as they promote the elasticity of the arteries. Their beneficial effect has been described in patients with countless health conditions and diseases, such as cardiovascular disease, diabetes, cancer, depression, age-related cognitive impairment, and rheumatoid arthritis.

In addition, it is recommended to increase its consumption in pregnant women since it helps to cover the EPA and DHA needs necessary for the development of the nervous system and vision of babies since their gestation, as long as it is approved by their treating physician.

To obtain the benefits of fish nutrients, we give you the following recommendations:

• Consume at least 2 times per week, accompanied by salads, in broths or stews.

• Prefer steamed or grilled fish preparations, avoid fried fish.

• The nutrient content of fish is similar in any of its forms: fresh, frozen or canned.

• If they are canned, prefer them to water and not to oil. Be cautious with the high levels of sodium that some of them have.

• Be careful when buying fresh fish. It should have bright eyes, red gills, moist and firm skin and should not have a bad odor.

• When cooking, wash well the surfaces and utensils where the raw fish was prepared.

• Refrigerate fish as soon as possible, it is recommended to freeze it if it is to be consumed more than 2 days after purchase.

• Moderate consumption of fatty fish (one or two servings of 100 g per week) offers the maximum benefit, but all levels of fish consumption evaluated (up to seven servings of 100 g per week) reduce the risks, unless dioxin concentrations are very high.

• Long-chain (n3) polyunsaturated fatty acids (DHA) are important for optimal brain development during gestation and early life.

• Maternal consumption of fish during gestation and lactation reduces the risk of DHA deficiency.

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