Is pelagic fish a good choice?
Yes, and for a number of reasons. First and foremost because anchovies, mackerel, pilchards and sardines represent an excellent source of protein and omega-3 fatty acids, and they are exposed to a lesser extent to the risk of pollution by metals present in sea water.
The reason for this is their small dimension, due to which they don't accumulate large amounts of harmful substances. Finally, it is more likely that these varieties of fish will be fresh because they are sold very quickly after being caught.
Why must sardines be a component of the healthiest nutrition?
The old saying "valuable things come in small packages" is especially true in the case of sardines. This small fish, which grows to a maximum of 35 centimetres, but whose most common length is 15 to 20 centimetres, is full of healthy nutrients. It is rich in omega-3 fatty acids, great for heart health, calcium of which human bones are made and vitamin D. It is the second most important source of vitamin B12.
Why are omega-3 fatty acids important?
Omega-3 fatty acids have a very important role in the human body and overall health:
- They reduce the risk of cardiovascular diseases: they prevent the occurrence of arrhythmia, they reduce blood pressure, they reduce cholesterol levels, they prevent sudden blood clots, increase the quality of life of individuals who have suffered heart attacks thanks to their antithrombocytic, anti-inflammatory and vasodilative properties.
- Improvement of health in inflammatory diseases: omega-3 fatty acids improve the health of: smokers, individuals with bronchial asthma, bronchitis. They also have a positive effect on Crohn's disease, ulcerous colitis, rheumatoid arthritis, skin eczemas, neurodermitis, psoriasis and bacterial and viral pneumonias.
- Pregnancy and breastfeeding: taking omega-3 fatty acids during pregnancy and breastfeeding is very important for the growth and development of newborns. It is particularly important to increase consumption in the first trimester of pregnancy because it is in this period that brain structures are developed.
- Anti-tumour effect: increased consumption of omega-3 fatty acids may assist in the prevention of breast cancer, prostate and colon cancer, and the reduction in the risk of the onset of metastases. It achieves this by reducing the growth of tumour cells, as well as their mobility.
- Other positive effects: balanced consumption of omega-3 fatty acids improve the function of the nervous, gastrointestinal and immune systems, and improves the skin, hair and nail health.
How to consume sufficient amounts of omega-3 fatty acids?
Today our diet contains a lot of saturated fatty acids and omega-6 fatty acids. It is recommended that we reduce their intake and increase our intake of omega-3 from pelagic fish. The daily dose of omega-3 fatty acids which would satisfy the body's needs are achieved by consuming at least two meals of oily fish a week (sardines, mackerel, salmon, cod). Taking into account the contemporary way of life and nutrition not based on fish consumption, it is recommended that a capsule of fish oil in a dose of 2 to 4 grams be taken daily.
