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Fish consumption/ Benefits, risks and which types are most recommended

2026-03-17 22:45:00, Shëndeti CNA

Fish consumption/ Benefits, risks and which types are most recommended

Fish is considered one of the healthiest foods and an important part of the Mediterranean diet, thanks to its high nutritional value. However, in addition to the benefits, experts also warn of some risks associated with its consumption, especially if the right types are not chosen.

The main benefits of consuming fish

Fish is rich in quality protein and contains omega-3 fatty acids, which are closely linked to reducing the risk of heart disease. Regular consumption helps improve brain function, memory, and can reduce inflammation in the body.

Fish also contains important vitamins such as vitamin D and B12, as well as minerals such as iodine and selenium, which are essential for the normal functioning of the body.

Possible disadvantages and risks

Although healthy, consuming fish can also have negative sides. Some types contain high levels of mercury, a heavy metal that can be especially harmful to pregnant women and children.

Likewise, marine pollution can lead to the presence of toxins and microplastics in some fish species. Excessive consumption of fried fish, on the other hand, can increase the risk of cardiovascular problems due to harmful fats.

What types of fish are most recommended?

Experts suggest consuming fish rich in omega-3 and low in mercury. Among the most recommended are:

Salmon – rich in omega-3 and very good for the heart
Sardines – excellent source of calcium and vitamins
Trout – healthy and low-pollution alternative
Mackerel – contains good fats and is economical

In the meantime, it is recommended to limit the consumption of large predatory fish such as:

Tuna (especially in large quantities) Shark
Swordfish

They tend to accumulate more mercury in the body.

Experts recommend eating fish 2–3 times a week, choosing different types and healthier cooking methods such as baking or broiling. A balanced diet that includes fish can bring great health benefits, as long as careful choices are made.





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