People around the world enjoy seafood and fish. In addition to their appealing flavors, they are also rich in nutrients.
Which fish offers the highest nutritional value? Huang Yiling, a nutritionist at Taiwan’s Keyi Nutrition Consulting Center, discussed how to avoid contaminants in fish and highlighted which fish are most beneficial for human health during an Epoch Times “Health 1+1” program.
Small, Wild Fish More Nutritious, Safer to Eat
A study published in the March edition of Nature Food found that six species of wild fish used as aquafeed for farmed salmon were richer in nutrients than the farmed salmon itself. The small wild fish include Peruvian anchoveta, Pacific anchoveta, European sprat, Atlantic herring, Atlantic mackerel, and blue whiting.Research results show that the calcium content of the above six kinds of wild small fish is five times higher than that of farmed salmon. In addition, the iodine content is four times higher, and the iron, Omega-3, and vitamins B12 and A contents are more than 1.5 times higher. As for vitamin D, the amount in wild small fish is similar to that of farmed salmon. However, farmed salmon contain more selenium and zinc than wild small fish, which is possibly a result of other aquafeeds.
In addition to their differences in nutritional value, Huang said that due to environmental pollution, heavy metal contamination and other toxins tend to accumulate in successive stages of the aquatic food chain. In this chain, where the big prey on the small, the larger species accumulate more of the heavy metals in their bodies. Therefore, she recommends eating fewer medium to large fish, such as salmon, tuna, and sailfish, and more smaller fish about the size of your palm, such as mackerel, sardines, and herring.
Huang suggested that we eat a variety of fish species for a broad range of nutritional benefits.
2 Types of People Should Eat Fewer Big Fish
Huang recommends that pregnant women and children do not eat large fish. If they do, she said, it is recommended to eat only the lean portion because the skin and fatty meat of a fish contain most of the oil, which is where heavy metals are most likely found.According to advice from the U.S. Food and Drug Administration, some large predatory fish accumulate higher concentrations of methylmercury, which may cause harm to the neurological development of fetuses and young children. Therefore, it is recommended that pregnant women, women of childbearing age, and children between the ages of 1 and 6 avoid eating shark, swordfish, king mackerel, or tilefish. For fish with lower levels of mercury, up to 12 ounces can be eaten within a week; if incorporating albacore tuna (which has more mercury than “light” tuna) eat only 6 ounces per week.
Research shows that embryos and fetuses are susceptible to the effects of methylmercury, and children of women with higher mercury exposure are more likely to develop difficulties in attention, memory, and speech.
Canned Fish Supplements Calcium and Lowers Blood Pressure
In addition to buying fresh or frozen fish, there are many canned options to choose from. Huang said that the canning process helps retain the protein, minerals, oil, and other nutrients of the fish. At the same time, the fish bones are softer and can be ingested directly to obtain more calcium.A comprehensive study has suggested that long-term consumption of canned mackerel significantly reduced systolic and diastolic blood pressure in patients with mild essential hypertension. Huang said that if the canned fish is not too salty, it will have little negative impact on blood pressure, while the Omega-3 fatty acids in canned fish are very helpful in regulating blood pressure and lowering blood lipids. For people living in inland locations where fresh seafood is not readily available, canned fish is a relatively good alternative.
However, Huang said that some canned food may contain additives for seasoning purposes. Therefore, when purchasing canned fish, read the product labels to choose products with fewer additives and lower sodium.