The fish richest in Omega-3 are salmon, mackerel, trout, tuna … but … ( read below )
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Fish is not fish
Proteins, omega 3s, trace elements … fish has many nutritional qualities. Yet, some of them deserve to occupy more space on the plates than others.
Fish has many qualities that make it a delicacy for everyday meals as well as for exceptional meals.
Salmon, turbot, trout, sea bream, sole, monkfish, halibut, catfish, hake, catfish, cod, Saint-Pierre, pike … freshwater or seawater fish are plethora.
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Sometimes it is difficult to choose if you don’t know it.
Depending on the species, some are higher in omega-3; others in phosphorus, others in selenium, and others in … pollutants, such as polychlorinated biphenyls (PCBs) or dioxins.
Which fish is it recommended to consume without moderation? Which should you avoid?
Fish, a food rich in proteins, vitamins, and trace elements
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Fish, a food rich in proteins, vitamins, and trace elements
Fish has many nutritional benefits. “It is an interesting source of protein and iron, like meat. Unlike some red meats, it is a food that does not provide a lot of saturated fatty acids.
These are bad for our cardiovascular system.
Proteins are involved in many physiological processes as well as cell renewal.
Iron allows it to supply the organs with oxygen and is involved in many metabolic reactions. Interesting amounts of vitamins A, D, and E. are also found in fish.
“Fish is also rich in zinc, selenium, and iodine, nutrients essential for our immunity. They also work against oxidative stress in particular”, adds the dietician-nutritionist.
Oxidative stress is an imbalance. It causes the body to be unable to defend itself against free radicals.
Under normal conditions the body must deal with these aggressive substances.
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If these free radicals are found in too large a number, then we speak of oxidative stress.
In that case it is dangerous for the vessels and cells.
“What is particularly interesting in fish is its omega-3 intake. Omega-3s are a family of fatty acids essential to our body.
They are necessary for the development and functioning of the retina, the brain. and the nervous system.
This is according to the National Health Security Agency (ANSES).
These fatty acids would also prevent cardiovascular disorders by reducing blood pressure.
Also : The concentration of triglycerides in the blood (responsible for some heart diseases).
People who before had cardiovascular pathologies. A reduction in cardiovascular morbidity and mortality” is observed, adds ANSES.
Omega-3s are not present in high amounts in all fish.
The more fatty the fish, the higher the omega-3 concentration will be.
We are talking about a high omega-3 content from 3 grams per 100 grams. ( an average content of 1.4 grams per 100 grams, a low content per 0.3 gram ).
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The fish richest in Omega-3 are salmon, mackerel, trout, tuna …
“We know well the large fatty fish, such as tuna and salmon, but we do not favor them.
Very rich in omega-3, but they are also very polluted.
These fish unfortunately absorb a lot of metals present in the sea.
Tuna and salmon, it is better to avoid consuming them too often “, assures our expert.
Ditto for freshwater fish, especially eel.
Their flesh is also polluted. Consume it in moderation.
Mercury pollution, PCB pollution … pregnant women, in particular, are particularly sensitive to it.
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Small fatty fish are much less polluted than large fatty fish
if at all. “And these small fatty fish, such as mackerel, sardines, or herring, also contain a lot of omega-3.
What is the best fish for your health? “The best fish is mackerel its omega-3 content,” the nutritionist says.
But, it does not have good press in the kitchens. “Mackerel is indeed strong in taste, in smell, but it deserves to be tasted. It is not expensive and keeps very well. It is worth the taste to come back to it, the tastes often change over time”, assures the specialist.
She recommends consuming around 100 grams once a week, alternating with other fish such as white fish (hake, cod, hake …). “These fish are also very interesting for their iron and protein intake. And they are not polluted”.
Another strong point for mackerel or sardines, environmental this time. These are species that are much more angled than tuna, a victim of overfishing in particular. “Choosing mackerel is also better for the environment”.
Watch out for salt! “Smoked trout, haddock, smoked salmon …. These foods are too high in salt.
You should not, thus, consume too much”.
Pregnant women must be particularly vigilant about the pollution of certain fish.
“Heavy metals can have serious consequences for the nervous system of the baby”.
“So, for women who want to have a baby, the intake of omega-3s is very important, because they help boost fertility.
We recommend small fatty fish,” she adds.
Also, a pregnant woman will have to avoid the consumption of raw fish.
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