Fish is one of the most popular and cheapest protein sources around, and for good reason. Not only is it relatively easy to prepare, but it also provides essential nutrients that our bodies need to function properly. However, fish isn’t exactly a dieter’s best friend. Because it is cheap and plentiful, it is highly likely that you will easily consume more than you need – especially if you live in a warmer climate. That being said, it is always best to be overcautious when it comes to food safety, so it would be prudent to keep an eye on how much fish you are eating, and how often.
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The Pros And Cons Of Eating Fish
It’s always best to get the pros and cons of any type of food or drink before diving into it, so here are the top pro and con sides of eating fish.
The Pros
There are several benefits to eating fish, and we’ll discuss a few of them.
- It is high in protein. One 3.5 ounce serving of salmon has about 22 g of protein. This is about the same as an egg white, but it isn’t quite as easy to digest. Though there are several types of protein out there, fish has always been considered a good source of easily digestible protein.
- It is low in fat. Fish generally has a very low fat content, which makes it easier to keep healthy. The good thing about this is that fat tends to be stored in the body, and it is highly likely that you’ll gain weight if you consume more than you need.
- It is high in calcium. Salmon is a good source of calcium, and it also helps build strong bones. Osteoporosis, and other types of bone disorders, are often linked to a lack of dietary calcium. It is always a good idea to eat food that is high in calcium to avoid potential health problems.
- It is low in cholesterol. One of the pros of eating fish is that it is low in cholesterol. The American Heart Association (AHA) recommends that men eat less than 300 mg of cholesterol daily, and women should consume less than 200 mg. Fish naturally contains very little cholesterol, which means that it is a dieter’s best friend when it comes to keeping a healthy heart. Though there are several other factors that contribute to whether or not you’ll have a heart attack, controlling your cholesterol intake is one of the most effective ways to avoid this problem.
- It is a good source of vitamin D. Vitamin D is usually found in the sun, but it can also be created when your body processes cholesterol. If you don’t get enough vitamin D in your diet, it can become difficult for your body to function properly. Vitamin D is crucial for helping your body control immune responses, regulate inflammation, and encourage healthy cell growth. Therefore, it is always a good idea to eat food that is high in vitamin D to maintain good health.
- It is a versatile food. Fish can be cooked in several different ways, which makes it easy to fit into nearly any diet plan. If you are looking for a food that you can prepare quickly, and don’t have a lot of prejudices against, then fish is the perfect choice.
The Con
While there are several pluses to eating fish, it also has a few downsides. Let’s discuss them.
- It is high in mercury. The general consensus among scientists is that fish is high in mercury because as the ocean’s temperature changes, so do the levels of mercury in its waters. Because fish is an important source of protein for many people, the number of sharks has been on the rise in recent years. Unfortunately, this increase in shark attacks is largely attributed to the fact that people are now realizing the importance of mercury in its accumulation. Though mercury poses no immediate threat to humans, it is always best to be aware of its presence.
- It can be difficult to digest. Fish has always been considered a difficult food to digest for the same reason that it is a rich source of protein. Certain types of fish, like shark and swordfish, are particularly difficult to break down, which means that they can accumulate quickly in the body. The bulk of the mercury in fish gets stored in the body’s liver – which also happens to be one of the largest organs in the body – so when the time comes for the liver to release it, toxic amounts can be stored in the body. This is especially dangerous for pregnant women and young children, who are more susceptible to the effects of toxins.
- It is a high-calorie food. It is a common misconception that all forms of animal protein are high in calories. This couldn’t be further from the truth. A 3.5 ounce serving of fish has only 80 calories. This is significantly less than a cup of cooked pasta or rice, which have over 300 calories each.
- It is a low-fiber food. The bulk of the meat in fish is composed of protein, which is highly dense in amino acids. This means that when it comes down to it, there is very little fiber in fish. Though most people would consider this an advantage, there is at least one disadvantage to having a diet rich in protein. This is because there is a great deal of evidence to suggest that a high-protein diet may lead to increased appetite and possibly weight gain. This is why it is always best to combine protein with fiber to keep the body healthy and fit.
- It has a high alcohol content. The alcohol in fish comes from water, and it is a byproduct of the protein decomposition process. This means that the more fish you eat, the more alcohol you will produce. While there is no immediate threat from consuming alcohol and fish together, it is always best to be aware of what you are putting into your body.
Just because fish is inexpensive and widely available, it doesn’t mean that it is always a good idea to eat it. If you have determined that eating fish isn’t for you, then other types of protein are likely to provide you with more benefits. For example, tofu is a great source of plant-based protein, and it also provides essential nutrients that your body needs to function properly. Another example is lentils, which are very low in calories and high in fiber. These are just a few examples of the many types of protein that are readily available and highly effective in avoiding malnutrition.
Overall, fish is a food that humans have eaten for centuries, and it still remains one of the most popular foods today. This is likely because of its versatility, and because it is relatively easy to prepare. Plus, who doesn’t love to eat tasty, delicious fish? Just make sure to be mindful of how much you are eating, and you’ll be fine.