Fish protein: why should it not be missing from your diet?


We are going to show you a series of reasons why you should ensure the presence of fish protein frequently in the diet.

Fish protein is a nutrient that should not be missing from the diet, as it has several health benefits. In fact, in recent years, nutrition experts have recommended increasing the presence of foods of marine origin in the guideline. Thus, it will be possible to maintain the balance at the inflammatory level in the internal environment, which helps prevent pathologies.

Before we begin, we must point out that most of the population cannot meet their daily protein requirements. This leads to a series of problems over time, such as the progressive degradation of lean tissue. It is usually accompanied by a loss of strength and a poor prognosis when there are other associated pathologies.

benefits of fish protein

Fish protein is of very high quality, specifically it is called “high biological value”. This is because it contains all the essential amino acids and has a good score in terms of digestibility. Satisfying their needs is decisive in the daily diet.

In fact, a consumption of at least 0.8 grams of protein per kilo of body weight is recommended for sedentary people. In athletes, this dose can be increased up to 2 grams of protein per kilo of body weight, as evidenced by research published in the Journal of the International Society of Sports Nutrition. In this way, the adaptations of the lean mass are improved and the needs derived from the muscular effort are compensated.

To relieve the symptoms of endometriosis you need to eat fish
Fish protein contains all the essential amino acids and therefore should be included in your diet.

In general, at least half of the proteins in the diet must be of animal origin. Vegetables may be deficient in at least one essential amino acid. In addition, they will be used much less, so it will be necessary to consume a much higher amount to achieve a similar anabolic response. They work well to complete the requirements, but they do not have to be the central element of the guideline.

On the other hand, it should be noted that along with the fish protein, a not insignificant amount of very high quality unsaturated fatty acids is ingested. It is necessary to mention especially those of the omega 3 series. These have been shown to help maintain the balance at the inflammatory level in the internal environment. This helps prevent various pathologies, such as the catabolism of muscle mass in hypocaloric conditions.

What are the best fish to include in the diet?

To get the most out of fish protein, it’s a good idea to include these foods frequently in your diet. However, certain considerations must be taken into account.

First of all, small fish should be prioritized. These have much lower concentrations of heavy metals inside. These elements could cause problems related to the central nervous system, according to a study published in the journal Chemosphere.

In the same way, we must ensure the intake of oily fish. For many years, they were demonized by a greater presence of fat inside. Currently, it is known that these nutrients are very beneficial and necessary to prevent pathologies related to the heart. In fact, in some cases it may even be advisable to supplement with them to avoid health alterations.

The risk of cancer decreases when consuming fish and omega 3 fatty acids
Pay attention to the cooking of the fish to avoid increasing the caloric value.

Another thing that must be taken into account is that farmed fish can see their lipid profile vary with respect to wild species. Whenever possible, it is advisable to prioritize the consumption of fish that have been raised in the wild, although this may involve a greater financial outlay. In this case, it’s worth it. Not only is a superior nutritional contribution achieved, but the organoleptic characteristics will not be even comparable.

Finally, it should be noted that the cooking methods applied matter. As a general rule, it is advisable to cook on the grill, steamed, with water or in the oven. The less fat medium applied, the better. In this way, the energy value of the preparations is prevented from increasing, causing alterations in the balance of the regimen that could condition the state of body composition.

How many times should you eat fish protein per week?

The minimum recommendation regarding fish consumption to improve health is a couple of servings per week, which would be equivalent to about 300 or 400 grams of product. However, to maximize the benefits, it would be interesting for these foods to appear more regularly in the diet. At least 3 or 4 times is enough to balance the lipid profile and to provide high-quality proteins in optimal quantities.

Of course, it is necessary to take into account that canned fish can also be counted. These have a very adequate nutritional value. It is true that certain metals can be released from the containers, the accumulation of which is harmful, but in controlled amounts this would not generate too many problems. When in doubt, there is always the option of purchasing glass preserves, this being a much cleaner material.

Keep in mind, too, that it would not be a bad alternative to replace part of the foods of animal origin that appear weekly in the guideline with fish. In this way, the total caloric value can be efficiently controlled and benefits will be achieved at the lipid profile level. The latter occurs especially when the meats consumed do not come from animals that have been raised in freedom.

Hasty fattening processes and through feed limit the nutritional value of subsequent products. Even, in certain cases, the antibiotics used could be present inside the animal, especially when the relevant controls are not passed. It is something that should be avoided, so you should always buy these foods from trusted places, also favoring local businesses.

Fish protein is very good for health

As you have seen, the inclusion of fish protein on a regular basis in the diet is very positive for health. This nutrient ensures the proper function and recovery of muscle mass, thus ensuring that it adapts to exercise and avoiding situations of catabolism. Over the years, this will translate into a lower incidence of many chronic and complex pathologies, such as sarcopenia.

To finish, keep in mind that it is key to reach the daily protein requirements, something that is not always achieved. In this sense, it is better to go over than to fall short. Gone are the myths related to the problems derived from a high protein intake. In healthy people, this will not compromise kidney or liver function at all. It will even be positive for the bones, reducing the risk of fracture.

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