Khaberni - An international expert in longevity and vitality recommends moderation in fish consumption, pointing out that enjoying its nutritional benefits is closely linked to not overindulging.
The expert confirms that moderation in fish consumption is key to achieving its health benefits, while at the same time avoiding potential risks, particularly those related to environmental pollutants it may contain.
This guidance comes from Dr. Valter Longo, director of the Longevity Institute at the University of Southern California, who recommends limiting fish consumption to no more than two to three servings weekly, despite fish being famous for containing beneficial omega-3 fatty acids for heart and brain health. He justifies this restriction due to hidden health risks associated with environmental pollutants that accumulate in fish tissue, especially mercury.
This advice aligns with official warnings from the UK's National Health Services, which note that oily fish, despite their known nutritional benefits, typically contain higher levels of pollutants compared to other types of seafood. The danger lies in chronic mercury exposure, even at low levels, which may lead to cumulative health problems including disruptions in the neurodevelopment of unborn babies and negative effects on cognitive functions in adults.
For this reason, health recommendations impose special restrictions on certain sensitive groups, including women of childbearing age, pregnant and breastfeeding women, advising them not to exceed two weekly servings of oily fish, and to avoid certain types known to contain high levels of mercury, such as shark and swordfish. These restrictions also apply to girls in their developmental years due to the potential impact of pollutants on nervous system development.
For maximum benefits with minimized risks, experts recommend choosing smaller fish species such as sardines and anchovies, which contain lower levels of pollutants compared to larger fish, while emphasizing the importance of diversifying protein and healthy fat sources and not relying solely on fish.
This guidance is complemented by other health expert recommendations on meal timing, emphasizing the importance of maintaining a nightly fasting period of at least 12 hours daily, which aligns with the body's natural rhythms and enhances cellular repair processes.
Recent studies suggest that distributing meals within a specific time window can improve metabolic processes and help regulate appetite.
In general, these comprehensive recommendations offer a realistic model for moderate nutrition, rejecting the absolute classification of foods as "good" or "bad," and instead stressing the importance of context, quantity, and variety in building a sustainable dietary system that achieves health and longevity goals without neglecting preventive aspects.
