Fish Should Be Consumed at Least Once a Week

Fish, rich in protein, omega-3 fatty acids, vitamin D and selenium, is among the essential foods for health. However, widespread information about fish containing harmful compounds such as mercury is causing concern about fish consumption. Sabri Ülker Foundation is shedding light on both the benefits of fish and mercury concerns in the light of scientific information.   Fish is among the foods that must be consumed as part of adequate and balanced nutrition. Its content of omega-3 fatty acids, vitamin D and selenium, its richness in protein and low saturated fat content make fish and seafood much more valuable. Since its establishment in 2009, Sabri Ülker Foundation has been continuing its work with the aim of contributing to the development of food, nutrition and healthy lifestyle awareness, and conveying the most correct, up-to-date and scientific information on these subjects to society. The Foundation reminds that studies have shown that fish or fish oil consumption protects the heart and blood vessels. The Foundation points out that fish (especially salmon, mackerel, anchovy and sardine) consumed in portions of 85 grams one or two times per week reduces the risk of death from heart disease by 36 percent, and shares important information about this valuable food.  

Are there harmful compounds in fish?

Today, most environmentally harmful compounds such as mercury and polychlorinated biphenyls (PCBs) are affecting food as well. These compounds can be found in vegetables, fruits, eggs and red meat as well as in fish. Mercury at very high doses can affect the central nervous system in adults and cause some damage. Avoiding fish consumption may reduce the intake of these harmful compounds, but how can we then benefit from the numerous benefits of fish? Recent studies show that the amount of PCBs and mercury in fish is very small and this amount is almost the same as in red meat, dairy products and eggs. Our body can tolerate a certain amount of many harmful compounds that we encounter in daily life. At this point, how much and how frequently you are exposed to these compounds is of great importance. As with all foods, if you consume fish adequately and in a balanced manner, there is no health risk.

Pregnant women should eat fish at least twice a week

Pregnant women should also be careful about fish consumption. High mercury intake can adversely affect brain development in the baby, but insufficient omega-3 consumption can also be quite dangerous for the baby. In a study of 12,000 pregnant women, children of mothers who ate fish less than twice a week had lower intelligence, behavior and development test scores compared to children of mothers who ate fish at least two days a week.

In another study conducted by Harvard researchers, babies of mothers who consumed fish at least twice a week during pregnancy and who also had lower mercury intake levels had higher visual recognition scores at 6 months.

The European Food Safety Authority (EFSA) states that 2-4 grams of EPA and DHA per day is needed for oily fish consumption, a source of omega-3 fatty acids, to achieve the expected beneficial effects on blood pressure and triglyceride levels. For maintaining heart health, it is emphasized that taking 250 milligrams of both EPA and DHA per day will be sufficient. Furthermore, EFSA states that daily 5 grams of omega-3 supplementation will not create any safety concerns for adults.   Fish can be consumed in different ways… Sabri Ülker Foundation, within this framework, shares a fish soup recipe from "Healthy Recipes from Young Chefs," which was implemented as part of the Balanced Eating Kitchen project and was prepared by talented chef candidates continuing their education in the Gastronomy Department at Istanbul Okan University. Fish Soup Ingredients 1 medium (approximately 1200 g) sea bass Half a bunch of parsley 1 bay leaf 5-6 peppercorns 1 celery leaf stalk 1.5 medium carrots (75 grams) Half of one large potato (100 grams) 1 small celery (75 grams) 1 egg 1 lemon 1 teaspoon wheat flour Black pepper, salt   Preparation: Put the onion, stems of half a bunch of parsley, bay leaf, celery leaf and peppercorns in a pot. Add 8 cups of water and bring to a boil. Then add the cleaned fish and cook over low heat without allowing the fish to break apart (10-15 minutes depending on the size of the fish). When the fish is cooked, remove it from the water and strain the fish broth. Separate the fish from its bones and prepare in large pieces. Chop the carrots, celery and potatoes into small cubes. Put the strained fish broth in a clean pot, add the vegetables and cook until the vegetables soften. For the liaison, beat the egg and lemon juice with a teaspoon of flour. Adjust the temperature with the water from the cooking soup and slowly add it to the soup while stirring. Add the separated fish pieces to the soup and remove from heat. Add finely chopped parsley on top, close the lid of the pot and let rest for 10 minutes. Then serve. Enjoy your meal.