Grilled, boiled or steamed, fish is nutritionally far more highly recommended than meat. In fact, there’s little that can trump it. A study published last month in the Communications Earth & Environment journal by RISE – Research Institutes of Sweden – concludes that some seafood such as salmon, mussels, anchovies and herring provide more protein than beef, pork or chicken. The research analyzed 41 different species, drawing on information from four official databases in Switzerland, Japan, Canada and the UN’s Food And Agricultural Organization (FAO). In addition to their protein content, these fish are also an important source of Omega-3 fatty acids, as flagged up by one of the authors of the study, Elinor Hallström.
According to the data, the best options are blue fish, including wild pink salmon and red salmon, and small wild pelagic fish – those found in the most superficial part of the oceans and seas – such as sardines, anchovies and herring, as well as farmed bivalves such as mussels and oysters. Seafood also wins out in terms of greenhouse gas emissions.
The president of the Spanish Society of Dietetics and Food Sciences (SEDCA), Jesús Román Martínez, points out that seafood provides “very good quality” protein besides other nutrients such as selenium and iodine, substances that humans cannot manufacture by themselves and need to ingest.
As far as fat content is concerned, fish has a much lower ratio than meat. At most, fish might contain 12% total fat compared to meat’s 30%, according to Emilio Martínez, professor of physiology at the University of Granada (UGR) in Spain, and member of the university’s Institute of Nutrition and Food Technology.
Fish such as common carp and mild-tasting tilapia are especially rich in vitamin D, while the Atlantic scabbardfish is rich in Omega-3. This nutrient is especially important for the development of cognitive ability in growing children. It is also, according to Román Martínez, anti-inflammatory, and beneficial for vision and circulation, and so recommended for the elderly.
Despite the benefits of fish and other seafood with its low sodium and saturated fat content, Hallström says that “we tend to eat lower quantities than recommended.” Spain is the second-largest consumer in Europe, second only to Sweden, though this amounts to one serving of fish a week if that, says UGR’s Emilio Martínez. A few weeks ago, the Spanish Ministry of Consumer Affairs recommended a minimum of three servings a week. Román Martínez believes that the key to encouraging this level of consumption is through promoting different recipes.
Farmed fish: nutritious and sustainable
The experts put the lack of consumption largely down to economic reasons and insist that fish should be made more affordable. “Most of the time, a kilo of meat is cheaper than a kilo of anchovies or salmon,” says UGR’s Martínez. He believes the solution is to deep-freeze at sea. This “lowers costs a lot,” he says, but it’s important not to process it afterwards so that it reaches the consumer with “all its nutritional properties intact.”
The problem is that, on many occasions, ultra-processed products, such as the not-so-healthy fish finger, are cheaper, and easier than fresh or frozen fish when it comes to preparation. “Nowadays almost nobody has time to cook and people try to buy food that is easy to prepare,” says Martínez.
As you know, fish and seafood are packed with omega-3 fatty acids, which may have numerous positive effects on your health compared to meat. Seafood contains omega-3 fatty acids, a type of unsaturated fatty acids.
There are a few key differences between seafood and red meat. For one, seafood is generally lower in calories and saturated fat than red meat. It's also a great source of omega-3 fatty acids, which are linked to heart health. Red meat, on the other hand, is a good source of protein and iron.
Yes, there are differences. Fish is often lower in saturated fat compared to some types of meat, and it provides essential omega-3 fatty acids. However, the nutritional impact depends on the specific types of fish and meat consumed. It's important to maintain a balanced diet with a variety of protein sources.
Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
They provide a good source of protein and vitamins, and are a primary dietary source of heart-healthy omega-3 fatty acids. Omega-3 fatty acids can: lower risk of heart disease. lower triglyceride levels.
Wild-caught fish feed and grow on their own, thus they have the lowest emissions among animal proteins. Commercial fishing emissions mostly come from boat fuel burned to go fish, so the carbon impact of seafood depends on the species being caught.
For example, red meat is high in saturated fat, vitamin B12, iron, niacin, and zinc ( 5 , 6 ). Meanwhile, fish is a great source of omega-3 fatty acids, vitamin D, thiamine, selenium, and iodine ( 7 ). Eating fish has been linked to several health benefits.
When it comes to choosing healthy meat, fish swims to the top of the list. In addition to providing protein, vitamin D, vitamin B12, iron, selenium, zinc, and iodine, fish is noteworthy as an excellent source of healthy omega-3 fatty acids.
Government dietary guidelines recommend that people eat fish twice a week. And we know that fish are full of omega-3 fatty acids—which can benefit both heart and brain.
For adults, a typical serving is 4 ounces of fish, measured before cooking. Our advice is to eat 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week. Please see III. CHILDREN below for information specific to children.
Fish such as sardines, salmon, and tuna are chock full of omega-3 fatty acids and considered to be anti-inflammatory. One large study 12. Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women.
The likely reason is that fish are cold-blooded, which back in the 9th century is how meat was classified. If it didn't traditionally bleed, it was not meat and was fair game. This effectively restricted faithful Christians from eating birds and mammals, though flexible definitions muddied this rule over time.
They feel that land animals raised for food use too many natural resources and add to pollution. Many people, though, choose this fish-based plan for their health. A diet that puts an emphasis on plant-based foods, fish, and seafood may provide health benefits. Fish, like meat, is a good source of protein.
In meat, connective tissue binds together bundles of fibers within the muscle, surrounds the individual muscles, and attaches muscle to bone. Fish has shorter muscle fibers and less connective tissue than meat, and the connective tissue is more delicate and positioned differently.
Pescetarianism may be perceived as a more ethical choice because fish and shellfish may not experience fear, pain, and suffering as more complex animals like mammals and other tetrapods do.
According to the conventional definition, meat is any flesh of a warm-blooded animal, such as beef, pork, lamb, and veal. Under this definition, fish is not considered meat because it is cold-blooded. However, other people define meat as the flesh of any animal, which would include fish.
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