Khaberni - At a time when interest in healthy lifestyles is increasing, a global expert in aging research indicates that reducing consumption of one type of food may contribute to increasing life expectancy.
Dr. Valter Longo, head of the Longevity Institute at the University of Southern California, has dedicated years of his life to studying how humans age and the development of related diseases, affirming that regular exercise and a nutrient-rich diet form the cornerstone of long-term health.
However, Longo draws attention to a surprising point, emphasizing the need to limit fish intake, recommending only "two to three servings per week," as part of what he calls the "longevity diet," which is primarily based on a vegetarian diet, according to what the Mirror reported.
How do we choose healthy fish?
Longo explains that reducing quantity does not mean giving up benefits, but choosing higher quality types. He advises eating fish and shellfish rich in omega-3 and omega-6 and vitamin B12, such as salmon, anchovy, sardine, cod, turbot, in addition to shrimp and oysters.
He also emphasizes the importance of paying attention to the source and quality of fish, preferring types low in mercury, to ensure health benefits without exposure to pollutant risks.
Proven benefits... but in moderation
Studies confirm that oily fish rich in omega-3 play an important role in enhancing mental functions, reducing the risk of heart disease, and supporting overall health. However, Longo believes that moderation in quantity is the crucial factor to achieve these benefits without side effects.
Warnings against excess
Meanwhile, the National Health Service (NHS) warns against excessive consumption of oily fish, noting that this may increase exposure to pollutants such as mercury, which may cause health problems when accumulated in the body.
The agency recommends consuming at least one serving of oily fish per week, without exceeding two servings for pregnant or breastfeeding women, to avoid the effects of mercury on the fetus or child.
It is also advised to avoid raw shellfish, and to ensure that smoked fish or shellfish are well cooked during pregnancy.
Food... and timing is also important
The "longevity diet" not only focuses on the quality of food but also extends to the timing of its consumption. Longo emphasizes the importance of confining meals within a daily window of no more than 12 hours to achieve the best health results.
This approach is supported by Professor Tim Spector, who explained that abstaining from eating at night gives the body a chance to recover and helps regulate the daily biological rhythm of the cells.
Dr. Sarah Perry also noted that recent studies have shown that people who eat their meals late at night feel hungrier in the morning compared to those who finish their food earlier in the day.
