Ajit Karn
Advantages and Disadvantages of Eating Fish Regularly: To live a healthful existence, it is essential to consider what you put into your body. A healthy diet can help prevent disease, increase vitality, enhance mood, digestion, and even prevent weight gain. Fish is one of the finest meat and protein options for excellent health. However, there are both advantages and disadvantages of eating fish regularly.
Here are descrbing Advantages and Disadvantages of Eating Fish Regularly:
Why is it healthy to eat fish?
Fish is highly nutrient-dense and should be an integral part of a healthy diet. But what does that actually mean?
The majority of fish contain both vitamins and minerals that promote optimal bodily function. Vitamin B2, which can reduce nerve inflammation, and vitamin D, which helps maintain healthy bones and regulates blood pressure, are among the vitamins found in fish.
The following minerals can be obtained from consuming fish:
- Iodine
- Iron
- Magnesium
- Potassium
- Selenium
- Zinc
You’ve likely heard numerous times that fish, particularly fatty fish, are a wealthy source of omega-3 fatty acids. However, what are they? Fish oil contains omega-3 fatty acids, which are essential for the health of your blood vessels, eyes, heart, lungs, and immune system.
Research has shown that omega-3s may help:
- Prevent inflammation, a key symptom of arthritis
- Reduce the risk of heart disease, abnormal heart rhythm, cardiovascular disease, heart attack and stroke
- Support brain health, which lowers risks for Alzheimer’s disease, dementia and depression
And if you desire healthy hair and skin, consuming plenty of fish rich in omega-3 fatty acids has also been shown to promote hair growth and skin hydration.
What is the proper serving size for fish?
Approximately three ounces of prepared fish is considered one serving. This is equivalent to a filet roughly the size of your palm, or about three-quarters of a cup of flaked fish.
And if you’re concerned about food waste, consider that you can consume both the flesh and the skin of fish. Fish skin is abundant in healthy lipids, protein, and vitamin E. For flaky and flavorful fish skin, pan-fry or broil the fish with the skin facing down over high heat.
Are there disadvantages of eating fish regularly?
There are hazards associated with consuming fish every day that you may want to consider.
PCBs are hazardous industrial compounds that can enter the air and water. Consequently, PCBs and mercury can accumulate in fish. Since there is no way to determine the amount of accumulation, the only way to truly control your exposure is to limit the amount of fish you consume.
Since mercury is linked to issues with brain development, expectant women should limit their fish consumption to once per week and choose low-mercury varieties. Among them are salmon, anchovies, and trout.
So, how often should you eat fish?
According to the American Heart Association, two servings is the recommended amount of fish to eat each week.
And if you are looking for the best sources of healthy omega-3 fats, stock your grocery cart with these types of fish:
- Anchovies
- Black cod
- Bluefin tuna
- Cobia
- Herring
- Mackerel
- Salmon
- Sardines
- Striped bass
- Trout
- Whitefish
Also read: Health Benefits of Eating Fish
And what about eating raw fish, like certain types of sushi?
Although raw fish may contain hazardous microorganisms, it is safer to consume than other raw meats. However, freezing can help make it safer.
Fish should be frozen for at least seven days for optimal results. When ordering uncooked fish in restaurants, it is important to inquire about their refrigeration policies. To be on the safe side, expectant women should avoid uncooked fish altogether.
