We often hear about the benefits that fish offer to our health. And they do exist and are very relevant. But what few people know is that eating some types of fish can be very harmful.
This is because fish and also other seafood can be contaminated, especially by heavy metals (Copper, Lead, Mercury, Arsenic and Cadmium). And the consequence is excessive consumption of these heavy metals.
Fernanda de Campos Prudente Silva, nutritionist at the Clinical Oncology Clinic (Clinonco), points out that the frequent consumption of foods contaminated with toxic metals is harmful for overloading liver work and disrupting the balanced functioning of the body.
How does contamination occur?
Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, points out that mercury is the main heavy metal present in waters and has the highest degree of toxicity. ? Contamination happens as follows: mercury is released into the atmosphere, mainly by burning fossil fuels, and ends up being deposited in water. Most fish and seafood are contaminated by it, he says.
However, emphasizes nutritionist Pamela, the levels of this heavy metal differ greatly, especially among fish. • Crappie, size, habitat, diet and age all influence mercury levels. Predatory fish, that is, those that eat other fish and are at the top of the food chain, are more likely to have a higher level of mercury ?, explains.
Pâmela Miguel adds that excessive consumption of mercury-contaminated fish and seafood can lead to the accumulation of this metal in the human organism and result in: central nervous system disorders (delusions, hallucinations, suicidal tendencies), decreased immunity, kidney changes . "This excessive consumption also seems to be associated with some degenerative diseases," he says.
What should we avoid?
Below, nutritionist Pamela cites species of fish and seafood that should be avoided or eaten without excess. These are the largest fish that occupy the highest part of the food chain:
- Dogfish
- Peacock bass
- Hake
- Mullet
- Mackerel
- Grouper
- Herring
- Shrimp (which, due to its filtering characteristics, can absorb much of the water impurities)
The nutritionist adds that smaller fish and other seafood still have mercury, but in smaller quantities and should be consumed in a balanced way in the diet.
How to choose good fish and seafood for consumption?
The consumption of fish and seafood also bring many benefits to our health, but some precautions are essential when choosing and buying the product:
Fish
- Check storage conditions: refrigeration or thick ice;
- Body: Firm and without injury. The scales must be preserved. The skin, moist without secretion, oozes, shiny and well adhered to the flesh;
- Eyes: Bright, intact and clear;
- Gills: red (do not buy fish with gray gills);
- The smell must be characteristic of the sea;
- When buying fish that are already clean or fillet / fillet: prefer to have the cut done on time and the texture of the meat should be firm.
Cameroon
- Body: Curved and with characteristic color of the species and without spots (each species has a characteristic color);
- Rind and meat: must be firm.
Squid and Octopus
- Characteristic smell of the sea;
- Skin: pink and without gelatinous mucus;
- White meat.
Lobster and Crab
- Alive: choose the most active;
- Dead: Whole barks and claws.
Mussels and Seafood
- Choose those with the shell closed, without cracks or holes;
- The smell must be characteristic of the sea;
- They must be weighed when placed in their hands.
Oysters
- When tightened, they should not produce any sound, and when struck, the noise should be solid and not hollow;
- According to the ripple of the shell, the age of the oyster is verified: those over three years old are the most tasty;
- Color: grayish;
- Meat: Firm and shiny;
- Characteristic smell of the sea.
What are the benefits of eating fish?
Fish consumption has many benefits for our body and our health. Pamela Miguel quotes some of them:
- They are great sources of protein for good digestibility;
- They contain low fat and cholesterol when compared to other meats;
- Mineral sources are: calcium (important for bone and muscle health), magnesium (important for muscle health), phosphorus (important for brain functions), iron (important for preventing anemia), selenium (important for immune system) etc .;
- They are source of important vitamins: vitamin A, D, complex B.
Nutritionist Pâmela adds that as some fish are more susceptible to contamination, to get all the benefits mentioned above without risk, preference should be given to the following species:
- Salmon
- Sardine
- Trout
- Painted
- Codfish
- Tuna fish
In addition to the benefits already mentioned, Pâmela Miguel adds that these fish have one feature in common: are they cold water and contain omega 3? This, in turn, has anti-inflammatory action and is associated with the prevention of various diseases, such as cardiovascular, neurodegenerative, diabetes, besides contributing to the reduction of bad cholesterol and increase of good cholesterol.
Fernanda de Campos Prudente Silva adds that fish as boyfriend, sea bass, among others, are also good option for the high concentration of omega 3? which, in addition to being a potent anti-inflammatory, acts by repairing cell and tissue damage in the body. In addition to aiding cognitive function, it improves sleep quality, blood pressure and reduces PMS symptoms.
Nutritionist Fernanda also points out that sardines, besides being rich in omega 3, have good levels of vitamin D, responsible, among many functions, for bone health.
You now have good guidelines for choosing the best types of fish and avoiding overeating those that may pose the most health risks.
It is also very important to always be attentive when choosing fish and other seafood to ensure the purchase of quality products.
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