Is Fish Healthier Than Red Meat?
From Medical News Today
Some people consider fish to be a healthy alternative to red meat. It is a good source of protein, omega-3 and omega-6 fatty acids, and several minerals and vitamins.
Omega-3 fatty acids, which, as research has shown, can have a positive effect on heart health, are present in high concentrations in oily fish, such as salmon and mackerel.
Research indicates these fatty acids can also promote greater blood flow to the brain, which is vital for delivering oxygen essential for brain function. And one study has suggested that omega-3s may have a role in healthy brain aging.
Eating fish may also combat inflammation: a recent study found that regular consumption of fish helped reduce the incidence of chronic inflammatory conditions and may even benefit the immune system.
But not all fish are equal. “Cold-water fish have a higher amount of fat to keep the fish warm in icy waters, but this also loads the fish with beneficial omega-3 and omega-6 fatty acids,” said Kate Cohen, MS, RDN, for the Ellison Clinic at Providence Saint John’s Health Center in Santa Monica, CA.
Is wild-caught fish sustainable?
Shocking images of waste, environmental pollution, and bycatch (catching a species of fish or marine species unintentionally), including marine mammals, turtles, and seabirds, have led many to question whether the health benefits of fish and seafood are worth the environmental costs.
The Marine Stewardship Council (MSC) sets the standard for sustainable fisheries worldwide, with organizations such as Monterey Bay Aquarium Seafood Watch fulfilling a similar role in the United States. The MSC refutes the claim that there is no such thing as sustainable fishing, outlining three principles for sustainable fisheries: sustainable fish stocks, minimizing environmental impacts, and effective fisheries management.
If wild fish stocks cannot supply the amount of fish needed for optimal intake of fatty acids, where can the fish originate?
An obvious alternative to wild-caught fish is fish farming, or aquaculture. There are no issues with bycatch, the fish is cheaper to buy, supply is more reliable, and there is less effect on wild habitats. But is farmed fish as good for us as wild-caught fish?
“It really comes down to what the fish eats and its environment,” said Cohen . “Farmed salmon, for example, can have about 40% more calories than wild salmon and about 50% more fat — which is a pretty huge difference.”
So, should we eat fish? The nutrients in fish are important, but it is possible to get them elsewhere if you are concerned about sustainability issues.
And the key to a healthy lifestyle is ensuring that your diet is varied. Cohen stressed that it is not just about eating fish: “Research has shown that diets that incorporate these healthy fats — like the Mediterranean Diet — are associated with positive health outcomes. Aim for a whole-food diet whenever possible.”
The message, therefore, is that if you want to eat fish, read the label carefully to ensure it is from a sustainable source and choose cold-water oily fish for the greatest health benefits as part of a balanced and varied diet.