For a Healthy Life: The Secrets of Regular Fish Consumption

Hülya Yiğit, Nutritionist and Dietitian at Üsküdar Üniversitesi NPİSTANBUL Hospital, provided information on fish consumption tips. Experts point out that fish are rich sources of protein as well as calcium, iodine and Omega-3 fatty acids, noting that numerous clinical studies show that regular fish consumption reduces the risk of heart attacks and strokes and increases cognitive activity. Nutritionist and Dietitian Hülya Yiğit, noting that Omega-3 fatty acids, which have many benefits for cardiovascular health, are also found in plant-based foods such as flaxseed, walnuts and purslane, stated: "Fatty fish, which are rich sources of Omega-3 fatty acids, should be included in diet at least 2 days per week in portions of 150-200 grams."

Fish rich in protein, calcium, iodine and Omega-3

Nutritionist and Dietitian Hülya Yiğit, noting that fish are among the protein sources frequently consumed, particularly during winter months in our country, said: "Fish are rich sources of protein as well as calcium, iodine and Omega-3 fatty acids. Many clinical studies show that regular fish consumption reduces the risk of heart attacks and strokes and increases cognitive activity."

Fish at least 2 days per week

Nutritionist and Dietitian Hülya Yiğit, pointing out that Omega-3 fatty acids, which have many benefits for cardiovascular health, are also found in plant-based foods such as flaxseed, walnuts and purslane, but that their absorption by the body is low, stated: "For this reason, fatty fish, which are rich sources of Omega-3 fatty acids, should be included in diet at least 2 days per week in portions of 150-200 grams."

What to pay attention to when buying and consuming fish

Nutritionist and Dietitian Hülya Yiğit, noting that fish can be consumed at every stage of life, explained as follows what to pay attention to when buying and consuming fish and which fish should be preferred and which should be avoided: First of all, one must ensure the freshness of the fish. Stale fish have a sharper smell and their eyes have lost their shine; when you press gently, the touched area collapses inward. Additionally, the gills of fresh fish are redder compared to stale ones. Seasonal fish should be preferred. Generally, large and big fish are more likely to contain mercury, which is toxic to the body. For this reason, small and surface fish should be preferred. For example, in these months, mackerel, bonito and horse mackerel are suitable for consumption.

Warning on histamine for canned tuna with approaching expiry dates

If seasonal fish cannot be obtained, frozen fish can also be preferred. Frozen fish, contrary to common belief, do not experience significant nutrient loss since they can be frozen when fresh. However, if the cold chain is not maintained, it may pose a health risk. For this reason, it is advisable to turn to reliable suppliers. Canned tuna is also frequently preferred instead of fresh fish due to its convenience and practicality. Canned tuna with approaching expiry dates may have increased histamine content. For this reason, if canned tuna is to be purchased, the labels should be examined.

Baking or steaming is ideal

When cooking fish, the frying method should not be preferred. To benefit especially from Omega-3 fatty acids, it is advisable to use baking or steaming methods. When consuming fish, salad and lemon should be served alongside to increase satiety. Vitamin C found in salad and lemon will create a synergistic effect with many vitamins and minerals in fish and will increase their absorption.