Atlas University Recommends Fish Consumption for Healthy Living and Heart Health
Experts drew attention to the importance of consuming 1-2 portions of fish per week for heart health and brain development, issuing warnings regarding the correct choice of fish.
Prof. Dr. M. Emel Alphan, Head of the Department of Nutrition and Dietetics at Atlas University Faculty of Health Sciences, stated that at least 1-2 portions of fish should be consumed weekly for healthy nutrition and heart health.
Fish Season and Nutritional Value
Ahead of the fishing season starting on September 1st with the lifting of the hunting ban in the seas, experts shared the nutritious properties of fish that will take their place on tables. Fish meat stands out with its Omega-3 fatty acids as well as the high-quality protein, vitamins, and minerals it contains.
Protein and Unsaturated Fat Ratio
While fish meat contains 18 to 20 percent protein, its energy value varies depending on its fat content. Lean fish meat contains approximately 2.5 percent fat, and this rate is considered more advantageous for heart health compared to the amount of saturated fat in beef.
The Importance of Omega-3 Fatty Acids
Omega-3 fatty acids, which cannot be synthesized by the body, must be taken from outside sources. Since the conversion rate of the plant-based ALA form in the body is insufficient, the direct consumption of marine-sourced Omega-3 creates a major necessity.
Effects on Mental and Heart Health
Omega-3 fatty acids support mental health in adults while reducing the risk of cognitive dysfunction, dementia, and Alzheimer's disease in the elderly. Having a protective effect against heart attacks, these acids also prevent arrhythmias.
Safe Fish Consumption and Heavy Metal Warning
Fish choices need to be made carefully for children, pregnant women, and babies. While surface-dwelling species such as anchovy, horse mackerel, bonito, and sea bass can be consumed safely, deep-dwelling swordfish and shellfish with high mercury risks should be avoided.