Why do dietary guidelines around the world encourage eating fish?

The World Health Organization (WHO) announced that people in Nordic countries have the longest average life expectancy, and Japanese and French people are the least likely to gain weight. All of this has a lot to do with diet and the environment. Nutritionists have explored the dietary elements of these healthy countries and found that in addition to the generally recommended vegetables, fruits and high-fiber foods, eating fish regularly (at least twice a week) may be related to the prevention of various diseases in all age groups, including asthma in children, cardiovascular disease in middle-aged people, and even the incidence of prostate cancer in elderly men, which all seem to be related to whether or not fish or seafood is eaten regularly. What's the best fishery and seafood? How to choose and eat? Are there any taboos? Don’t worry, the nutritionist has sorted it all out for you in this article!

Eating fish part 1: Why fish is a super healthy food?

The National Daily Dietary Guidelines issued by the Ministry of Health and Welfare mention that fish provides high-quality protein and is a good choice for reducing fat and oil. The 2015-2020 Dietary Guidelines for Americans and the 2010 European Food Guidelines also specifically recommend that people eat more seafood and less red meat because the good oils in fish (unsaturated fatty acids) can replace the generally heavy animal bad oils (saturated fatty acids and cholesterol). Fish is rich in Omega-3 essential fatty acids. According to research from the Mayo Clinic, these fatty acids are related to regulating the body's inflammatory response, thereby protecting the permeability and elasticity of the cardiovascular system. Over the past 30 years, nutritionists around the world have discovered that Omega-3 fatty acids have many benefits for the body. In addition to lowering blood lipids, lowering blood pressure, reducing blood clots, and preventing stroke and myocardial infarction, in recent years the medical community has also focused on the effects of Omega-3 on improving children's learning abilities and regulating adults' moods and relieving stress.

Step 2 of eating fish: Please follow my instructions on how to choose and cook it

Since eating fish has so many benefits, how do you choose fresh fish and what should you do with it after you bring it home? It’s actually very simple, just remember three steps: look, smell, and touch. First check whether the surface is smooth and the scales are intact. The eyes should be clearly black and white, and the white part should reflect light and not be cloudy. The fish's gills should be rosy and firm. Then smell it. Fresh seafood should smell like sea water. Even freshwater fish should only have a faint smell of lake water. It should not smell like medicine, rot or fishy. Finally, touch the fish's belly with your hand. It should be full but not swollen, and there should be no juice flowing out. The meat should be elastic, which means it is a fresh fish.

In cooking, there are actually three general rules that apply:

1. Fish with good meat quality and high freshness are suitable for all cooking methods, such as steaming, baking, soup, frying and roasting. It tastes good no matter how you cook it.

2. Fish with ordinary texture and high freshness are heavily seasoned, such as marinated and braised, white-braised with lemon, or flavored with vinegar.

3. Fish with average texture and freshness should be deep-fried or pan-fried before being cooked with heavy flavor. So after seeing this, everyone knows why the fish sold in restaurants has to go through multiple cooking processes before it is served.

Three Steps to Eating Fish: Who is Not Suitable for Eating Fish?

Although the nutritional value of fish has its unique position, we must pay attention to one principle: nutrition is not the more the better, but it should be consumed in moderation and at the right time. As recommended by the dietary guidelines, about 1 to 2 times a week is sufficient. Especially in recent years, aquaculture has often raised large quantities of fish in small fish ponds or near the coast in order to save costs and increase productivity. In order to prevent the fish from getting sick, they have to be given antibiotics or hormones to maintain their growth, which may cause residual concerns. Therefore, when purchasing seafood, you must make sure to choose a reputable merchant, preferably one that has regular independent inspections and management.

References: National Institute of Health and Welfare, U.S. Dietary Guidelines 2015-2020

This article comes from: Mango Social Enterprise

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