Whether wild or farmed, most of the fish we eat evolved in polluted environment.
Once they are polluted, they will pose a real threat to long-term health.
According to Wikipedia, oil, plastics, heavy metals, organic matter, radioactive pollution and so on are polluting the sea all the time.
At the same time, we are increasingly unable to guarantee the health of the fish we hold.
How do we choose them and, most importantly, how do we limit their impact on our body systems?
Mercury in large oily fish, dioxin in small oily fish, plastic particles in lean fish … Yes, the health of our oceans has deteriorated.
In many countries, we come into contact with fish or other marine food every day.
These pollutants will eventually be transmitted to us human beings through fish. How can we deal with these unhealthy factors?
The benefits and nutritional intakes of fish
Fish meat, liver and oil are foods that have a high nutritional importance for human health.
Indeed, fatty fish is the richest food in omega-3 DHA/EPA, two fatty acids essential for brain and retina development, cardiovascular health preservation, mental balance and male fertility, among others.
Our body can synthesize them from a precursor plant omega-3, but the body’s conversion capacity is low.
Fish consumption is therefore strongly recommended to ensure daily requirements.
On the other hand, fish is a major source of biocompatible vitamin B12, essential for the production of red blood cells and therefore valuable against anaemia.
It is THE vitamin for protecting nerve cells and maintaining cognitive abilities, and it helps the liver in its detoxification action.
So yes, fish consumption is recommended for human health.
But what if its health quality is threatened?
How to Eat Fish Healthier
What can you do?
First of all, you need to reduce pollution to the marine environment in terms of personal habits and garbage classification.
This seems to have nothing to do with how you eat fish healthily, but this is what everyone needs to do.
If we can reduce the pollution to the sea, then the above worries will disappear.
Check the source of fish
If you buy fish in the supermarket, you can ask or check the food labels yourself.
You need to make sure that your fish comes from healthy sea areas. Some sea areas in some countries have been identified as polluted sea areas.
How to Store and Prepare Fish
You need to store your fish in a healthy way, in a way that will not denature its precious omega-3, vitamin B12 and protein.
Clean up the internal organs of the fish and put your fish in the freezer to prevent the fish from rotting.
If you don’t eat immediately, you can smear a small amount of fine salt on the surface of the fish, which is a simple and effective way to prevent corrosion.
Sometimes long-frozen fish will cause some frostbite on the fish and produce some brown spots on the fish body, which will not have much effect on the taste.
Select wild fish
Health experts prefer wild fatty fish, which are always less fatty than farmed fish, so heavy metals and dioxin carriers are less.
In addition, according to statistics, the content of antibiotics and growth hormone in cultured fish is high, which may be unhealthy.
In farms, fish are very dense, so the growth environment is not good, and fish are easy to get sick. Moreover, due to the limited space for movement, excrement will not disperse in time.
This is also the reason why antibiotics are used in farms.
Choose smaller fish
If you want to eat healthier fish, smaller fish is your best choice.
Mercury is contained in seawater. Moreover, the longer the fish lives and the bigger its size, the higher the mercury content.
Fish with long survival time and high level in food chain are especially high in mercury content.
This includes Tuna, Swordfish, shark and Tilefish.
There are many harmful effects of mercury. For example, research shows that children born to mothers who eat fish with high mercury content often have low IQ and slow movements.
Mercury affects vision, hearing, language expression and walking ability even for adults.
If you choose small fish, you can avoid these problems.
Eat more vegetables and grains
If you often eat fish, then you often need more vegetables and grains in your diet.
- Vegetables are rich in fiber and can capture plastic particles.
- Whole wheat grain, rich in phytic acid, can fix heavy metals.
These two kinds of foods can help you reduce the chemical pollution in your body and let the plastic particles and heavy metals in your body drain out of your body through stool.
Take in more selenium
The discharge of untreated industrial wastewater, waste gas and waste residue contains a large amount of heavy metal elements such as mercury, cadmium, lead and arsenic.
Lead and cadmium are contained in tail gas discharged from automobiles; The paint on the walls and furniture of the room contains lead.
The deep-sea fish we eat at ordinary times, especially the big fish, also accumulate heavy metals in our bodies.
After these heavy metals enter the human body through respiratory tract inhalation or skin contact, they will endanger human health.
Selenium is known as the “natural antidote for heavy metals” for its detoxifying effect on these heavy metals.
Selenium, as a non-metal ion with negative charge, can be combined with harmful metal ions with positive charge in organisms to form metal selenium protein complexes and directly discharge harmful metal ions capable of inducing canceration out of the body.
Selenium dissolves the toxicity of metal ions and plays a role in detoxification and detoxification.
Selenium is found in many foods, but Brazil nuts, whole grains (whole wheat bread, oatmeal, barley), white rice and beans are especially abundant.
Eggs are slightly higher than meat. In every 100g of food, pork contains 10.6 μg of selenium, eggs 15 μg of selenium, duck eggs 30.7 μg of selenium, goose eggs 33.6 μg of selenium, ginseng 15 μg of selenium and peanuts 13.7 μg of selenium.
The selenium content of plant food depends on the selenium content in the local soil and water.
If you need to eat fish in a healthier way, you need to:
- Make sure that the fish you eat comes from clean waters.
- Eat as little fish as possible instead of big ones;
- Eat foods rich in selenium;
- Learn to protect the sea;
- Store fish in a clean and hygienic manner;
- Choose wild fish …
What do you think about the health of fish? Leave a message to let us know!