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The fattier the fish, the better

  1. It is almost unbelievable that in a country with so much water, so little fish is eaten: an average of only 70 grams of fish per week. This is the equivalent of fish once every two weeks. People over 50 are doing slightly better; they eat almost 20 percent more fish than the average Dutch person. Yet even fish lovers don't eat fish more than three times a month. While fish contains such special, healthy fats: the omega-3 fish fatty acids. These are not only good for the heart and blood vessels, there are also indications that these fats are good for the hearing and the brain.

  1. People who eat a lot of fish are less likely to have a deterioration in their hearing and their memory will last longer. That is why the Netherlands Nutrition Center recommends eating a portion of fish of 100 to 150 grams once a week. Preferably oily fish. The richest in omega-3 fish fatty acids are eel, mackerel and sardines; fish species that are not very popular in the Netherlands. How healthy is the top three most commonly eaten fish species? And how can it be healthier?

Canned tuna

  1. + Plus Point Tuna is a lean fish. For example, canned tuna in water contains few calories. This seems to be an advantage to many people, but can also be regarded as a disadvantage. Few calories in fish means little fat and it is precisely that fish fat is so healthy â € “Downside Together with haddock, tilapia and pollock, for example, tuna is one of the types of fish that contains the least omega-3 fish fatty acids. To get the recommended amount of fish fatty acids, you should eat more than one kilogram of tuna per week. Another disadvantage is that tuna is an endangered fish species. Tip The fact that canned tuna is most commonly eaten is probably partly because canned fish is easy to use. It is ready-to-use and has a long shelf life. But that also applies to other, healthier fish. Canned salmon provides on average six times as much fish fatty acids, tinned sardines eight times as much and canned mackerel tops the list with more than ten times as much.

Fish sticks

  1. + Plus Point Fish fingers are usually cod or pollock and therefore lean, but unfortunately, the breading absorbs a lot of cooking fat. When preparing fish fingers, always choose healthy cooking fats such as liquid baking and frying products or oil. Or bake the fish fingers in the oven. â € “Downside Fish fingers provide just as little omega-3 fish fatty acids as tuna. Tip Fish fingers are popular because of their convenience: freeze-safe, quick-ready, no bones, and you can't fail. But that also applies to fish fillets from the freezer. After thawing, they usually only need to be baked for four to six minutes, comparable to a hamburger or tartlet. Do you mainly choose fish fingers because of the neutral taste and do you not like other types of fish? You can learn to eat fish. Otherwise, consider fish fingers to which extra omega-3 fish fatty acids have been added. This will give you 50 percent of the recommended weekly amount of fish fatty acids.

Frozen salmon

  1. + Plus Point Salmon is the only fish in the top three that is naturally fatty and thus rich in omega-3 fish fatty acids. With a portion of 100 to 150 grams you have more than 70 percent of the recommended weekly amount. Not only fresh salmon is rich in omega-3, this also applies to salmon from the frozen, canned and smoked salmon. Fish fatty acids are well preserved during freezing, canning or smoking. Smoked salmon does contain a lot of salt, something that we have to reduce because of the blood pressure. â € “Downside Fatty fish such as salmon can contain contaminants, such as dioxin, mercury and in farmed salmon also antibiotics. Nevertheless, the advantages of fatty fish far outweigh the disadvantages, provided you limit yourself to a maximum of 600 grams of fatty fish per week; converted that is no less than four to six servings. A maximum of 300 grams of fatty fish per week is recommended for pregnant women. Tip For variation, alternate salmon with other fatty fish rich in omega-3 fish fatty acids, such as mackerel, herring, sardines and eel.

Not a fan of fish?

  1. Then fish oil capsules and foods enriched with fish fatty acids offer a solution to still get the recommended amount of fish fatty acids. Make sure that it really contains fish fatty acids (recognizable by EPA and DHA). Just omega-3 on the packaging does not say everything, because it often concerns the vegetable variant: alpha-linolenic acid, which has a more limited effect. You can add up the amounts of EPA and DHA per daily portion to see to what extent you recommended daily intake.

Top ten most commonly eaten fish species

  1. (Fatty fish are in bold) Canned tuna Fish fingers (frozen) Salmon (frozen) Pangasius (frozen) Herring Pollock (frozen) Sour herring Smoked salmon Fresh salmon Smoked mackerel Source: GfK annual figures for fish consumption

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