He fish It represents a fundamental part of what makes Spain’s own Mediterranean diet so healthy, even though rising prices threaten to push it further away from the average consumer every day. In this context, we are likely to lean towards farmed specimens, often cheaper than their wild counterparts, without necessarily taking into account the implications for our health.
In any case, fish constitutes a ideal protein sourcewith all the amino acids that our body needs in healthy proportions and with high digestibility, which makes it especially suitable for children and the elderly. It also provides us with another series of beneficial components, such as healthy fats; Therefore, it is important not to stop including it in our diet, even if this means adapting to the possibilities of our purchasing power.
The nutritional properties of fish
As highlighted by the professors of the University of the Basque Country Iñaki Milton Laskibar, Alfredo Fernández-Quintela, Bárbara Nieva EchevarrÃa, Encarnación Goicoechea Osés, Laura Isabel Arellano GarcÃa and MarÃa Puy Portillo in an article published in the media The Conversation, Both marine and freshwater fish have a protein content of 15 to 20% (similar to land animals). The so-called white fish (hake, monkfish, rooster) have a lower lipid content and the blue fish (anchovies, sardines, salmon) have more fat, although they are mostly (two thirds of the total) healthy unsaturated lipids, in much higher proportions. higher than those provided by meat.
Thus, among the lipids present in fish, the polyunsaturated fatty acids (PUA)which account for up to 45% of the total: the main ones are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), famous for being omega-3 fatty acids. These substances are responsible for the cardiovascular benefits associated with eating oily fish.
In general terms, it is recommended to try to consume three to four servings of fish a weekvarying between lean species (white fish) and fat (blue fish) to ensure these cardioprotective effects and also the intake of nutrients such as vitamins A and D or the minerals iodine, selenium and calcium.
Different fat content
Now, taking this into account, these authors point out that there are important variations at nutritional level between wild and aquacultured fish, which affect precisely those healthy lipids that are so important in fish.
If we think about it, the feeding of aquaculture fish is aimed at achieve the greatest weight gain in the shortest time possible. For this, feed made mainly from fish flour and fish oil is used (although these ingredients are currently being increasingly replaced by others of plant origin). Ultimately, this results in the lipid content of aquaculture specimens being higher than that of wild specimens, which must search for their own food and consequently this food is scarcer and more varied.
Experts also point out that, in the same species, the proportion of AGP (polyunsaturated fatty acids) of the omega-3 series is lower in aquacultured fishsince their feed is rich in omega-6 AGP. It has been observed in aquaculture salmon that the percentages of linoleic acid (omega-6 AGP) can be 20 times higher than in wild salmon.
These characteristics may cause the cardioprotective effect of fish consumption to is lower when it comes from aquaculture than when it comes to wild specimens, since omega-6 AGP has pro-inflammatory effects.
Which one to consume?
Ultimately, they conclude, from a nutritional point of view it would be more advisable consumption of wild fish than aquaculture since in it the relationship between omega-3 and omega-6 fatty acids is better.
Despite this, we must not forget either that due to the water pollution certain large wild species (bluefin tuna, swordfish, shark) may contain excessive levels of mercury. Therefore, it is better to moderate its consumption and avoid it in pregnant or breastfeeding women, as well as in children between 0 and 10 years old.
The essential thing, in conclusion, is maintain fish intakeand try not to keep it away from our diet. If we also want to try to opt for wild fish, within our purchasing power, choosing seasonal and local species can help make it affordable for most pockets.
References
Iñaki Milton Laskibar, Alfredo Fernández-Quintela, Bárbara Nieva EchevarrÃa, Encarnación Goicoechea Osés, Laura Isabel Arellano GarcÃa and MarÃa Puy Portillo. Wild or farmed fish: which is more recommended? The Conversation (2024). Consulted online at https://theconversation.com/pescado-salvaje-o-de-acuÃcola-cual-es-mas-recomendable-238594 on October 15, 2024.
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