The benefits of fish: a precious source of nutrition for humankind

Fabulous fish fats: the best source of Omega-3

Fish fats are considered good fats as they are high in unsaturated fats and low in cholesterol — unlike saturated fats, the consumption of which increases the risk of cardiovascular disease. (*)

The fattier the fish, the more Omega-3 it contains. Sardines, mackerel and tuna are particularly high in Omega-3s.

The fatty acids are distributed between the cells along the fish’s entire body and therefore come in large quantities. By contrast, in lean fish, Omega-3s are stored in the liver, the body’s primary energy reserve; the levels of fat are therefore relatively low. It is less rich from a nutritional point of view.

Omega-3s play a key role in a human’s metabolism, but our bodies cannot produce them on their own. Therefore, we need to obtain them through our food.

Omega-3s help to:

·        ensure correct brain and eyes functions, enable the development of a baby or a child’s brain, sustain good mental health, and prevent age-related macular degeneration;*

·        encourage good cardiovascular health, reduce blood triglycerides, lower blood pressure for individuals suffering from high blood pressure, and lessen cardiovascular death among those suffering from heart conditions;*

·        ensure good immune system functions, counter inflammations, and therefore reduce the risks of common inflammatory diseases.*

People who are pregnant or breastfeeding, children, people with heart conditions or the elderly have every reason to be aware of the nutritional benefits of fish.

From complete proteins to nine essential amino acids

Fish proteins are known as complete proteins as they contain all nine amino acids that are essential for humans, which the body cannot produce on its own.

Amino acids make up 20% of our body. These acids are the most important element in our body after water, which represents 60%. When combined, they:

·        form the proteins for our own body (muscles, bones, skin, hair, and nails);*

·        provide the body with energy when carbohydrate reserves are fully depleted;*

·        regulate key functions and many of the body’s physiological processes, such as producing hormones.*

Vitamins and minerals in abundance

Fish is extremely rich in vitamins and trace elements. These molecules are essential to our body, but only in very small quantities. Here is a list of the vitamins et minerals fish contain and their role:

VITAMIN A: Stimulates visual acuity, regulates cell functions and acts as an antioxidant by trapping free radicals.*

VITAMIN B3 (niacin): Contributes to correct nervous system functions and normal psychological functions activity, ensuring mucous membranes and skin remain in good condition, promoting energy metabolism and less fatigue.*

VITAMIN B12 (cobalamin): Contributes to correct immune and nervous system functions, normal formation of red blood cells, normal psychological functions, aids energy metabolism and reduces fatigue.*

VITAMIN D: Absorbs the calcium needed for our teeth, bones and tissues and ensures good nerve transmission and blood coagulation.*

Currently, fish is the best natural food source of vitamin D.

IRON: Key substance for red blood cells, muscles, and DNA. Tackles anaemia, fatigue and infections.*

The need for iron is higher among children and women between puberty and menopause due to menstruation.

IODINE: Trace element essential for thyroid hormone production; regulates weight, memory and mood.*

PHOSPHOROUS: Mineral contributing to energy metabolism, ensuring bones and teeth remain in good condition, normal cell membrane functions.*

SELENIUM: Antioxidant that stimulates the body’s defences, protects cells against infections, encourages good liver, heart and sperm health, and ensures muscles remain in good condition.*

ZINC: Antioxidant that protects against free radicals, encourages cell renewal, healing of wounds, and stimulates the immune system.*

Tinned fish in oil also offers:

CALCIUM: The most abundant mineral in the human body, essential for the skeleton and the body’s key functions.*

VITAMIN E (contained in the oil): An antioxidant that protects the cardiovascular, nervous and endocrine systems, encourages good blood coagulation and preserves the reproductive system and fertility.* 

Recommendations in light of concerns

In the 20th century, concerns arose worldwide about possible traces of methylmercury and other heavy metals in fish. Despite bans on the disposal of chemical products in the 1980s, traces of contaminants persist to this day in our planet’s soils and waters. Therefore, it is a legitimate concern.

Having said that, according to the French Agency for Food, Environmental and Occupational Health & Safety (ANSES), the fish caught in metropolitan France do not present a health danger. Methylmercury rates are negligible in French waters, far below the daily thresholds set by international authorities.

In addition, global monitoring focuses predominately on large fish —the predators at the end of the food chain— that feed off other fish and are more likely to be contaminated as a result. Small fish such as sardines live essentially off plankton, eggs and larvae. As such, they have very little exposure to the risk of contamination.  

Lastly, scientific studies have shown that cooking fish prevents the risk of methylmercury intoxication by reducing absorption rates to 80%. It doesn’t matter how the fish is cooked (fried, grilled or boiled); what matter is the minimum temperature: 100°C.

According to official recommendations, people who are pregnant or breastfeeding, as well as babies, should avoid eating predatory fish that could be contaminated, as their levels of tolerance to methylmercury are much lower. They must also refrain from eating raw or smoked fish. (*)

Respecting a fish’s life cycle

A fish’s composition varies from one species to another and one creature to another, depending on the environment, diet, and maturity. When it comes to fishing, this means that each species’ seasonality needs to be respected.

This is not just for preservation reasons but also to benefit from optimal nutrient intake. Fish use a huge amount of energy when migrating or during the reproduction (spawning) season and dip into their fat reserves. The fish will be leaner and, as such, less nutritionally beneficial to the human body.

Fishing responsibly: fish are a precious resource that need protecting

The demand for fish around the world is rising exponentially, mainly due to demographic growth and changing lifestyles. As it currently stands, 30% of the world’s population suffers from one or more micronutrient deficiencies(*), which is a source of considerable human and economic costs.

Fish can meet the nutritional needs of humankind and can therefore play a decisive role in nutrition on a global scale. But fishing resources, like raw materials, are finite. That’s why we need to protect the species by fishing sustainably and with as low an impact as possible.

Fishing responsibly

Important note

This article is fully in line with our desire to inform you of the matters that concern us as transparently and honestly as possible. The aim is to raise awareness of the need for healthy eating, both for the human body and the Earth, which nourishes us.

The article is based on data and interpretations published by ANSES, WHO and FAO. The information we give you is not designed to constitute medical advice. Moreover, a virtuous diet means nothing without regular physical exercise: as demonstrated by the French programme on nutrition and health (PNNS)’s message: If you have any questions about your health, please contact a doctor or therapist.

*: Source: ANSES (French Agency for Food, Environmental and Occupational Health & Safety), WHO (World Health Organization) and FAO (Food and Agriculture Organization of the United Nations).

The official health organisations recommend eating fish two times a week, including at least one oily fish rich in Omega-3s (sardines, mackerel, salmon, etc.) to benefit from the daily intake of nutrients that are needed for a balanced diet.

One portion = 100 grams of fish

The official food composition tables for each species of fish are available on the Ciqual website (French food quality database) made available to the public by ANSES.