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| Why ditch red meat in exchange for fish | Healthbiztips | photo credit: Wesual Click @wesual @unsplash |
Why ditch red meat in exchange for fish | Healthbiztips | health blog
Healthbiztips by Arlene Gentallan
Since there is an increasing body of evidence that red meat in the diet contributes significantly to premature aging and chronic diseases such as arthritis, asthma, cancer, inflammatory bowel disease and heart disease, seeking an alternative protein source in the form of fish is seen as as healthy option.
Here lies the question why fish is widely recognized as a superior food choice?
Perks of a fish dish
To begin with, fatty fish such as tuna and salmon have high amounts of omega-3 polyunsaturated fatty acid which exerts an anti-inflammatory effect that, in contrary to red meat, prevents the onset of health problems mentioned earlier.
Another good reason is fishes mostly have substantially lower content of saturated fats and cholesterol compare to red meat which makes it a suitable meal to prevent the onset of cardiovascular problems such as atherosclerosis.
Among the best sources of omega 3 fatty acids are:
- albacore
- cod
- halibut
- herring
- lake trout
- mackerel
- salmon
- sardines
- snapper
- tuna
How much fish should you eat? Based on the recommendation set by the American Heart Association, a serving of 2 fatty fish each week is sufficient. That's roughly 3.5 ounce cooked, or about three quarters of a cup flaked fish.
However, it is worth contemplating that the nutritional and caloric value of all fish is not equal. Take for example milkfish and tilapia, both of which have elevated amount of saturated fats.
Issues and concern
On the other hand, the safety of consuming aquatic animals has become a global concern for the past decades due to sea pollution, particularly that of plastic, mercury, and the carcinogen PCBs.
You wouldn't want plastic as your meal, however our sea nowadays is notoriously infested by small bits of plastic or microplastics which in turn is devoured by fishes. Now, if you closely into the foodchain then you'll know where that microplastic can find it's way, namely your gut and organs.
Plastic particles have been found even in the deepest part of the ocean which reflects just how bad marine life has been infested.
Another serious affliction is that caused by the mercury, a chemical pollutant that is detrimental to the formation of a fetus, neurological development, and functioning of organs. Thus, U.S. FDA warns regarding fishes that have high levels of mercury which pregnant women and children should avoid, namely:
- king mackerel
- shark
- swordfish
- tilefish
Instead, seafoods with low levels of mercury are:
- catfish
- salmon
- tuna
The changing times have greatly affected the quality of fish we consume. Sounds scary?
Let's look back into the red meat. The administration of hormone to cow with the intent of increasing their body build and milk production is still widely debated, although regulating bodies claim that the levels injected into these animals are within acceptable range.
Why ditch red meat in exchange for fish?
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