All scientific research has unanimously agreed on the health benefits of omega-3, known as polyunsaturated fats that are very beneficial for the heart, and found especially in fish. But what happens if you completely abstain from eating seafood?

Fatty fish, such as salmon, mackerel, and sardines, are among the best sources of omega-3s, which are found in two types of fish, EPA and DHA. Omega-3 is known for its anti-inflammatory properties, and therefore potentially effective in fighting many health problems caused by inflammation in the body such as Alzheimer’s, heart disease and diabetes. In fact, eating 3 ounces of fish twice a week lowers the risk of heart disease, according to the Mayo Clinic.

In addition, omega-3 is beneficial for the health of the brain, eyes, and nervous system. A good dose has been linked to a reduced risk of depression, anxiety, attention deficit hyperactivity disorder (ADHD), and dementia.

According to nutritionist Anna Brown, of Brooklyn in New York City, there are key nutrients hidden in fish, the most important of which are:

– Omega 3

EPA and DHA are essential because the body cannot produce sufficient amounts of them on its own. Therefore, it is necessary to obtain these types of fats through foods such as fish. There are plant-based omega-3s such as ALA available in some nuts and seeds, and fortunately the body can convert ALA into EPA and DHA. However, this process is not very efficient, as a lot of ALA must be taken to produce enough EPA and DHA. Therefore, it is recommended to consume foods that provide the body with these two types of omega-3 directly, in addition to foods containing ALA.

Vitamin D

According to the National Institutes of Health, healthy immune function, bone health, and blood sugar regulation depend on vitamin D. However, its natural sources are few, most notably cod liver oil and salmon.

– proteins

Like animal foods, fish is an excellent source of protein that maintains muscle mass, supports healthy skin, speeds wound healing, and boosts immune function. According to the US Department of Agriculture, a 3-ounce slice of salmon, less than the size of a palm, provides the body with about 21 grams of protein.

– Calcium

Many types of canned fish are a good source of calcium since they are canned with the bones out. It is known that this mineral is important for the health of bones, teeth, nerves, and muscles. Thus, when its level in the body is low, the risk of osteoporosis and muscle spasms increases. Consuming just 3 ounces of sardines gives the body 25 percent of the daily value for calcium.

What happens when these nutrients are deficient?

“Generally speaking, if you don’t eat fish at all, there will be no protein deficiency, as it is available in many other sources,” Brown explained. “But neglecting vitamin D and omega-3s can cause serious problems. Over time, a lack of vitamin D has been shown to reduce calcium absorption.” It may lead to osteoporosis and make it more prone to fractures.

Vitamin D deficiency has also been linked to an increased risk of acute respiratory infections. Since fish is one of the main sources of “EPA” and “DHA”, its lack of consumption may lead to a higher ratio of omega-6 to omega-3, which is sometimes associated with systemic inflammation, as well as associated chronic diseases such as type 2 diabetes and heart disease. and autoimmune diseases.

Can it be obtained from other sources?

According to the nutritionist, “Proteins can be obtained from other foods if you abstain from fish, such as chicken breast, turkey, beef, tofu, lentils, milk, and eggs… As for the “EPA” and “DHA” fatty acids. It’s only found in fish. For vegetarians or those who don’t eat seafood for other reasons, it’s best to take a fish-free omega-3 supplement made from seaweed, or make sure you eat chia seeds, flax and walnuts regularly.”

And she continued, “As for vitamin D, egg yolk can be introduced to food and exposed to the sun regularly to derive healthy doses from it in a natural way, knowing that there are foods and drinks fortified with it, such as milk, breakfast chips, and even some types of lemon juice. It is also easy to derive calcium even when The absence of fish, so that we can focus on cow’s milk products, yogurt, green leafy vegetables, and almonds…”.

Brown concluded, “Not eating fish is such a bad thing, that while Dietary Guidelines for Americans recommends consuming fish twice a week, not having it doesn’t mean your health is at risk. Food is the best approach, and therefore it is important to find appropriate alternatives to omega-3, calcium and vitamin D if you are not eating fish. But if that is impossible, you can talk to your doctor to prescribe an appropriate fish oil supplement.”

Cynthia Awad
– Republic