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Original: Fan Zhihong
As a kind of delicious food, fish is the indispensable protagonist on the Chinese table
.
As a nutrient-rich food, fish is inseparable from health: fish is a source of high-quality protein; it contains Omega-3 polyunsaturated fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and the like; rich in phosphorus, zinc, iodine (fish) and other minerals; good source of vitamin B2, vitamin a and vitamin D
.
.
As a nutrient-rich food, fish is inseparable from health: fish is a source of high-quality protein; it contains Omega-3 polyunsaturated fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and the like; rich in phosphorus, zinc, iodine (fish) and other minerals; good source of vitamin B2, vitamin a and vitamin D
.
However, with the expansion of the pollution of the earth's water bodies, even the fish moving in the seawater will inevitably have the phenomenon of excessive pollutants
.
There are many types of pollutants in the water, from BHC, PCBs, dioxins, to lead, arsenic, mercury, and cadmium
.
Through the layer-by-layer transmission and amplification of the food chain, even if there is only one part of the pollution in the water, it may have been enriched to more than 10,000 times in the body of the fish, shrimp, crab and shellfish food, which should not be underestimated
.
People can't help but worry, is it healthy to eat fish? DHA does what I want and pollutes what I don't want
.
.
There are many types of pollutants in the water, from BHC, PCBs, dioxins, to lead, arsenic, mercury, and cadmium
.
Through the layer-by-layer transmission and amplification of the food chain, even if there is only one part of the pollution in the water, it may have been enriched to more than 10,000 times in the body of the fish, shrimp, crab and shellfish food, which should not be underestimated
.
People can't help but worry, is it healthy to eat fish? DHA does what I want and pollutes what I don't want
.
How to eat fish to gain health and avoid risks?
For this kind of question, we still have to consult the literature and use research evidence to answer
.
.
In 2020, "Trends in Food Science & Technology" published a literature, including 89 systematic reviews and meta-analysis literature, 55 conclusions of umbrella review (umbrella review) literature, the health effects of eating fish A detailed combing
.
.
The main conclusion of this document is this: the health benefits of moderate fish consumption are greater than the adverse effects of pollutants
.
So we still have to encourage everyone to eat fish
.
.
So we still have to encourage everyone to eat fish
.
Research evidence confirms that eating fish has the following two health benefits: Fatty fish can significantly improve high-density lipoprotein cholesterol (HDL) levels (the GRADE rating of research evidence is “high”).
2~4 servings of fish per week can reduce 6 % Of the risk of cerebrovascular disease, if> 5 copies, the risk can be reduced by 12% (the GRADE rating of the research evidence is "medium").
Other health effects, although there is also research evidence, the evidence is not sufficient.
The GRADE rating is low.
More high-quality research is needed to confirm
.
The article also lists these possible benefits for readers' reference: eating fish may help reduce all-cause mortality (that is, mortality caused by all causes)
2~4 servings of fish per week can reduce 6 % Of the risk of cerebrovascular disease, if> 5 copies, the risk can be reduced by 12% (the GRADE rating of the research evidence is "medium").
Other health effects, although there is also research evidence, the evidence is not sufficient.
The GRADE rating is low.
More high-quality research is needed to confirm
.
The article also lists these possible benefits for readers' reference: eating fish may help reduce all-cause mortality (that is, mortality caused by all causes)
Eating fish may help reduce mortality from cardiovascular diseases.
Eating fish may help reduce the risk of gastrointestinal tumors and liver cancer.
Eating fish may help improve depression and cognitive impairment (such as Alzheimer’s disease, dementia, etc.
) ) Pregnant women moderately eating low-mercury fish may help reduce the risk of premature birth, and the benefits to the baby's neurodevelopment are higher than the potential harm
.
Eating fish may help reduce the risk of gastrointestinal tumors and liver cancer.
Eating fish may help improve depression and cognitive impairment (such as Alzheimer’s disease, dementia, etc.
) ) Pregnant women moderately eating low-mercury fish may help reduce the risk of premature birth, and the benefits to the baby's neurodevelopment are higher than the potential harm
.
In general, for healthy adults, the benefits of eating fish are higher than the potential risks; for pregnant women, young children and children, fish with low levels of mercury and other heavy metal elements should be selected and eaten in moderation
.
.
Why is eating fish good for human health?
First of all, fish, especially fatty fish, are rich in Omega-3 fatty acids
.
.
These fatty acids may contribute to the reduction of all-cause mortality.
Among them, DHA is beneficial to the development of the nervous system of fetuses and infants, as well as the elderly to delay cognitive deterioration
.
Among them, DHA is beneficial to the development of the nervous system of fetuses and infants, as well as the elderly to delay cognitive deterioration
.
However, this does not mean that eating fish oil directly can solve the problem
.
Studies have found that eating fish oil alone does not reduce all-cause mortality.
In other words, eating fish oil cannot replace eating fish.
The benefits of eating fish should be the combined effect of all the nutrients contained in fish
.
.
Studies have found that eating fish oil alone does not reduce all-cause mortality.
In other words, eating fish oil cannot replace eating fish.
The benefits of eating fish should be the combined effect of all the nutrients contained in fish
.
Second, eating more fish may mean eating less red meat and processed meat, and the latter two are associated with increased all-cause mortality
.
.
After all, people's appetite is limited, and protein intake is basically a fixed number
.
If you eat too much fish, you may eat less beef and ham
.
Eating too much red meat and processed meat products may increase the risk of cancer and cardiovascular and cerebrovascular diseases
.
.
If you eat too much fish, you may eat less beef and ham
.
Eating too much red meat and processed meat products may increase the risk of cancer and cardiovascular and cerebrovascular diseases
.
Finally, people who eat more fish may have other healthy life>
.
.
Previously, there have been some studies that analyzed the health differences of different income groups in Europe and the United States
.
The results found that people with higher incomes and higher health awareness would eat relatively more fish, aquatic products, vegetables and fruits, while red meat, processed meat products, snacks with low nutritional value, and sweets and beverages would eat less
.
Therefore, at least in Western countries, people who eat fish often have better health behaviors in other areas
.
Having said that, smart people may continue to ask:
.
The results found that people with higher incomes and higher health awareness would eat relatively more fish, aquatic products, vegetables and fruits, while red meat, processed meat products, snacks with low nutritional value, and sweets and beverages would eat less
.
Therefore, at least in Western countries, people who eat fish often have better health behaviors in other areas
.
Having said that, smart people may continue to ask:
Since eating fish in moderation is good for the human body, how much is "moderate" to eat?
According to the conclusions of this research literature, eating 2 to 4 servings (about 140g/ serving) of fish a week can get the greatest health benefits
.
(Please note that this weight is pure fish weight, excluding bones and thorns
.
) In other words, it is not that the more fish eat, the better
.
Too much fish may also cause increased intake of environmental pollutants and excessive protein
.
.
(Please note that this weight is pure fish weight, excluding bones and thorns
.
) In other words, it is not that the more fish eat, the better
.
Too much fish may also cause increased intake of environmental pollutants and excessive protein
.
According to the Chinese Residents’ Dietary Guidelines (2016), healthy adults should eat 40~75g of aquatic products (including fish, shrimp, shellfish, etc.
) per day on average
.
If you put this amount in a week, it is 280~525 grams, which is roughly equivalent to eating fish 2~3 times a week, and 100~200 grams of pure fish meat can meet the demand once
.
) per day on average
.
If you put this amount in a week, it is 280~525 grams, which is roughly equivalent to eating fish 2~3 times a week, and 100~200 grams of pure fish meat can meet the demand once
.
If you carefully compare the foreign and domestic data, you can find that their recommended intake ranges are basically the same
.
(Because the scientific evidence is consistent.
.
.
)
.
(Because the scientific evidence is consistent.
.
.
)
The next question is very important:
What kind of fish is less polluted and can let us eat with peace of mind?
Methylmercury is the most concerned pollution component in wild marine fish
.
Since methylmercury is more toxic to the human body and has a bioaccumulation effect, the body excretes it very slowly, so we must avoid eating aquatic products that contain too much mercury
.
Avoid eating carnivorous fish and long-growing fish because of their higher levels of methylmercury
.
It is best to choose categories with high EPA and DHA content and low methylmercury content
.
.
Since methylmercury is more toxic to the human body and has a bioaccumulation effect, the body excretes it very slowly, so we must avoid eating aquatic products that contain too much mercury
.
Avoid eating carnivorous fish and long-growing fish because of their higher levels of methylmercury
.
It is best to choose categories with high EPA and DHA content and low methylmercury content
.
Specifically, salmon (salmon), anchovy, herring, sardines, etc.
are relatively safe
.
Hairtail, pomfret, mackerel, small yellow croaker, and saury that are eaten daily are all on the list of safer marine fish.
Because of their low prices, they are major daily contributors to DHA and EPA
.
Although codfish is very expensive and has a slightly higher mercury content than the aforementioned fish, the measured data show that it has not exceeded the safety standard
.
Pregnant women, nursing mothers, children and other special populations should avoid marlin, sharks, swordfish, bluefin tuna and other fish may be rich in methyl mercury
.
are relatively safe
.
Hairtail, pomfret, mackerel, small yellow croaker, and saury that are eaten daily are all on the list of safer marine fish.
Because of their low prices, they are major daily contributors to DHA and EPA
.
Although codfish is very expensive and has a slightly higher mercury content than the aforementioned fish, the measured data show that it has not exceeded the safety standard
.
Pregnant women, nursing mothers, children and other special populations should avoid marlin, sharks, swordfish, bluefin tuna and other fish may be rich in methyl mercury
.
How to cook fish is the healthiest?
Although the health benefits of eating fish, but still want to move away from your chopsticks boiled fish, grilled fish, fried fish row, squirrel fish .
.
.
.
.
.
.
Studies have suggested that fried and fried fish cannot reduce cardiovascular and cerebrovascular diseases
.
.
.
.
.
.
.
Studies have suggested that fried and fried fish cannot reduce cardiovascular and cerebrovascular diseases
.
This may be because omega-3 fatty acids such as DHA have a low cooking preservation rate after frying and frying, and cholesterol oxidation is more serious
.
At the same time, frying and frying usually add fats with high omega-6 content or saturated fats, which will greatly offset the health benefits of fish fat
.
Cooking at excessively high temperatures will also generate a variety of fat oxidation products, heterocyclic amines, polycyclic aromatic hydrocarbons and other harmful substances, which will bring more risks to health
.
.
At the same time, frying and frying usually add fats with high omega-6 content or saturated fats, which will greatly offset the health benefits of fish fat
.
Cooking at excessively high temperatures will also generate a variety of fat oxidation products, heterocyclic amines, polycyclic aromatic hydrocarbons and other harmful substances, which will bring more risks to health
.
Fresh fish meat is best steamed or stewed, and it can be grilled with less oil without being burnt
.
These cooking methods can efficiently retain DHA and multiple nutrients in fish without causing too much burden on the body
.
.
These cooking methods can efficiently retain DHA and multiple nutrients in fish without causing too much burden on the body
.
If you want to give your baby healthy fish, then follow the advice in the article, eat the right amount, choose safe varieties, and use healthy cooking methods to get the greatest benefits of eating fish!
