The majority of adults in the UK choose meat as their main source of protein over fish. However, growing research suggests that we may get more health benefits from choosing fish as our main protein source. In a study published by the National Institute of Health in more than 40,000 men in the United States, those who regularly ate one or more servings of fish per week had a 15% lower risk of heart disease. Some emerging research also suggests that collagen peptides in salmon skin could help manage type 2 diabetes, but further research in this area is needed.
Fish typically contain less fat than meat and still provide around 15-20g of protein per 100g, roughly a third of the daily recommended amount for an adult. Eating fish, especially oily types like sardines, salmon, trout and mackerel is a good way to obtain omega 3 and DHA. Omega 3 and DHA are associated with improved cardiovascular and cognitive health. Some oily fish are also among the few sources of dietary vitamin D. Vitamin D helps boost immune function, mood and weight loss.
Dietary patterns that regularly consume fish, like the mediterranean diet are associated
with a lower risk of becoming overweight and obese.
UK health guidelines suggest eating at least two portions of fish a week, one oily (but no more than four oily fish portions for boys, or two for girls, and women who are pregnant, breastfeeding, or planning pregnancy). I would suggest sticking to these guidelines as fish is a very healthy protein source.
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