Fish, including sardines and mackerel, is rich in protein and omega-3 fatty acids. There are some varieties, though, that are better for you than others. Dietitian Julia Zumpano explains which three fish you should pay more attention to and which three you should steer clear of.
“You can’t go wrong with sardines,” says Zumpano. They’re caught in the wild, a great source of omega-3 fatty acids, and reasonably priced. ”.
Sardines have one of the highest levels of omega-3s and the lowest levels of mercury of any fish, providing 2 grams of heart-healthy omega-3s per 3-ounce serving. They are also beneficial for bone health because they are a great source of calcium and vitamin D. There are few other food sources of vitamin D besides fortified goods. They could be packaged in tomato juice, water, or olive oil. Make sure you don’t consume more sodium or fat than your daily limits by reading the label.
Sardines are a safe option for expectant and nursing mothers because they are more likely to be caught sustainably, according to Zumpano.
Today, only the edible portions are included so you don’t have to worry about finding the entire fish with the head on. Serve sardines with chopped tomatoes, basil, oregano, or another Italian seasoning along with a teaspoon of olive oil and some lemon juice. For a quick snack, serve sardines on whole grain crackers.
Fatty fish like herring provide around 1. 5 grams of omega-3s per 3 ounce serving. Additionally, compared to salmon or tuna, herring has more omega-3 fatty acids, which are crucial for human health because our bodies can’t produce them on their own.
Compared to other omega-3-rich fish you might be eating, such as tuna, king mackerel, swordfish, and halibut, herring has less mercury.
Try it chilled with a light marinade of red onion, dill, and white wine vinegar, suggests Zumpano. “Mixing herring with mustard and dill is a different, very popular choice.” ”.
Alaskan Atlantic and Atka mackerel are high in anti-inflammatory omega-3s and low in mercury, but not all mackerel is recommended. King mackerel from the Gulf of Mexico and Western Atlantic Ocean has a high mercury content. Due to concerns about mercury, Zumpano suggests limiting Spanish mackerel as well.
Try poaching or grilling mackerel to serve over a salad or with a side of grilled vegetables, the author suggests.
Although tilapia is a lean source of protein, it doesn’t have the same amount of omega-3 fatty acids as fish like salmon, tuna, herring, and sardines, according to Zumpano.
Most people don’t get enough omega-3s in their diet. The best fish to choose if you enjoy fish are those that are most abundant in this crucial nutrient.
“Fresh tuna is a great source of omega-3s,” says Zumpano. But the widespread consumption of sushi may put us all at risk for mercury toxicity. ”.
High mercury exposure raises the possibility of cognitive defects and other health issues. You’re not necessarily safer with canned tuna, either. One of the more well-liked fish in the US is albacore tuna, which consistently contains high levels of methylmercury.
The same holds true for canned light tuna unless you buy it from a business that tests each can’s mercury content, says Zumpano. “But very few companies currently take this extra step. ”.
90% of catfish consumed worldwide is imported, and it frequently comes from contaminated waters and may be contaminated with harmful chemicals and antibiotics. Choose farm-raised catfish from American waters if you enjoy them, or try Asian carp, which has a similar flavor.
Consider these recommendations for choosing fish that is high in omega-3, low in mercury, responsibly sourced, and sustainably caught the next time you’re weighing your dinner options. When purchasing canned fish, be sure that it’s BPA-free. You’ll discover that you like some menu choices you’ve never tried before.
HOW MUCH OILY FISH SHOULD YOU EAT?
Eat at least one portion of oily fish per week, which is approximately 140g when cooked, according to health experts.
Low concentrations of pollutants that can accumulate in the body can be found in oily fish.
There are maximum recommendations for the quantity of portions we should consume each week as a result.
These recommendations are different for different groups of people.
It is recommended that people consume no more than four portions of oily fish per week in general.
Eat no more than two portions of oily fish per week if you’re a woman planning a pregnancy, pregnant, or nursing.
This is due to the possibility that contaminants in oily fish could harm an unborn child’s development in the future.
Due to its higher mercury content than other fish, swordfish should not be consumed by children, pregnant women, or women who are trying to conceive. Adults in general are advised to limit their weekly intake of swordfish to one serving.
Source: NHS Choices
They discovered that those who consumed the most omega-3—which is also present in red meat—had a more than 25% higher risk of developing diabetes than those who consumed the least.
Participants in a 1990 study looking at risk factors for major non-communicable diseases in women, including cancer, comprised the study.
Women in the top third, who ate roughly 1. 6g of polyunsaturated fatty acids, or about one serving of sardines or salmon per day, was associated with a 26% higher risk of type 2 diabetes.
When compared to individuals who ate fewer than 1 3g per day and after taking into account additional variables like BMI
Conversely, among overweight females, high omega-3 consumption was linked to a 19% increased risk of diabetes.
A closer look revealed that eating DPA (docosapentaenoic acid), an omega-3 fatty acid that is also present in red meat, increased the risk of diabetes in non-overweight and overweight women by 45% and 54%, respectively.
The same thing happened with arachidonic acid (AA), an abundant omega-6 fatty acid found in oily fish and meat.
High levels of this were linked to a 50% increase in diabetes risk in healthy-weight individuals and a 74% increase in risk in obese women.
Different polyunsaturated fatty acids appear to have varying effects on the risk of developing type 2 diabetes, according to Dr. Guy Fagherazzi of the University Paris-Saclay in Villejuif, France.
Scientists suggested that eating less meat could help to lower the risk of developing type 2 diabetes rather than avoiding oily fish.
Type 2 diabetes may be facilitated by a high docosapentaenoic acid and arachidonic acid intake.
We wouldn’t necessarily advise eliminating these sources from our diet, but we might suggest limiting our intake of meat because it is frequently consumed in quantities that are much higher than our nutritional needs.
At the European Association for the Study of Diabetes (EASD) meeting in Munich, the results were presented.
Why too much oily fish can be BAD for you: Women eating a portion a day may ‘increase the risk of type 2 diabetes by a quarter’
It has been promoted as a superfood that can prevent cancer and depression in addition to being healthy for the heart and brain.
However, a study has found that consuming too much oily fish can up the risk of type 2 diabetes by up to a quarter.
Although experts advise consuming up to four portions of oily fish, such as mackerel and salmon, per week, those who consume more may be endangering their health.
Omega-3 polyunsaturated fatty acids (PUFAs), which are abundant in oily fish, are thought to increase mental acuity, maintain heart health, and lessen inflammation in the brain, heart, and other tissues.
Omega-3-rich fish, like the mackerel in the photo, have been found to have a variety of health advantages, including supporting the heart and brain. However, a recent study discovered that consuming too much of it can increase the risk of type 2 diabetes.
However, there is conflicting and insufficient evidence linking it to the risk of type 2 diabetes, the form of the disease linked to diet and exercise, according to researchers.
French researchers therefore decided to examine the eating habits of over 70,000 women.
Possible risks of eating canned mackerel
Although canned mackerel is a nutritious food, there are some potential risks involved in consuming it.
These risks include:
Despite having little mercury, they can accumulate and poison you if you eat too much of them.
Mercury poisoning can cause brain damage, especially in children.
Cans of mackerel should be avoided by pregnant women and young children because they carry a higher risk of mercury poisoning.
Some people may be allergic to seafood.
Anaphylaxis, hives, swelling, and difficulty breathing are all signs of a seafood allergy.
Consult a doctor if you experience these symptoms after consuming canned mackerel.
Most canned mackerel contain added salt.
For those who follow a low-sodium diet or have high blood pressure, this could be a problem.
It’s crucial to read the label and pick a product with low sodium levels.
Overconsumption of canned mackerel can cause digestive issues like indigestion, diarrhea, and vomiting.
Stop eating the mackerel if you experience these symptoms, and visit a doctor.
FAQ
How much mackerel can I eat a day?
Although experts advise consuming up to four portions of oily fish, such as mackerel and salmon, per week, those who consume more may be endangering their health.
Is all mackerel high in mercury?
Mackerel. Alaskan Atlantic and Atka mackerel are high in anti-inflammatory omega-3s and low in mercury, but not all mackerel is recommended. King mackerel from the Gulf of Mexico and Western Atlantic Ocean has a high mercury content. Due to concerns about mercury, Zumpano suggests limiting Spanish mackerel as well.
Is it good to eat canned mackerel everyday?
It is common knowledge that fish and shellfish are excellent sources of a variety of nutrients. Long-chain omega 3 fatty acids are found in abundance in oily fish, such as mackerel and salmon, and consuming the recommended 250 mg daily can help keep your heart healthy2.
How much mackerel is a serving?
Mackerel (4,580 mg/serving) Mackerel are incredibly nutrient-rich, containing a 3 500% of the recommended daily intake (RDI) for vitamin B12 and 130% for selenium are contained in a 5-ounce (100-gram) serving (5).