Chapter 18

AI, THE MOST RECOMMENDED FISH FOR HUMANS

General information about fish

Fish is a fundamental food in the human diet due to its high nutritional value and the many health benefits it provides. There are various species of fish, each with particular nutritional characteristics, but in general, they can be classified into two large groups: white fish and blue fish .

White fish :

Examples: hake, sole, cod, turbot.

Characteristics: It has a low fat content (less than 2%) and its meat is soft and easy to digest; it is ideal for low-fat diets and provides high-quality proteins, B vitamins (such as B12) and minerals such as phosphorus and iodine.

Blue fish :

It contains a higher percentage of fat (more than 5%), but these fats are mostly healthy, such as omega-3 fatty acids.

Omega-3s are essential for cardiovascular health, help reduce bad cholesterol (LDL) and promote good brain function. They are also rich in vitamins A and D, which are important for vision, the immune system and bone health.

Benefits:

High-quality proteins : Fish is an excellent source of complete proteins, containing all the essential amino acids for the body.

Omega-3 fatty acids : These fatty acids, found mainly in oily fish, are essential for maintaining heart health, reducing inflammation in the body and promoting brain development, especially in children.

Vitamins and minerals : Fish is rich in B vitamins (B6, B12, niacin), vitamin D (especially in oily fish), and minerals such as selenium, phosphorus, iodine and zinc. These nutrients are essential for cell function, metabolism, the immune system and bone development.

Regular fish consumption has been linked to improved cognitive function, memory and concentration, and may help reduce the risk of neurodegenerative diseases such as Alzheimer's.

The vitamins and minerals present in fish, together with omega-3, help strengthen the immune system, protecting the body against infections and diseases.

Vitamins A and D, found in many fish, are important for eye health, helping to prevent problems such as macular degeneration and dry eyes.

It is recommended to eat fish at least two or three times a week, including a portion of oily fish.

To preserve its nutritional properties, it is preferable to cook fish in the oven, grill or steam it rather than fry it.

It is important to choose fish species from sustainable sources to avoid overfishing and protect marine ecosystems.

Considerations:

Mercury and other contaminants : Some species of fish (such as swordfish, shark or large tuna) may contain higher levels of mercury, so it is recommended to moderate their consumption, especially in children and pregnant women.

Fish should be fresh to avoid food poisoning. It is essential to check the smell, texture and colour to ensure its freshness.

Fish is a versatile and nutritious food that, when regularly incorporated into the diet, can provide numerous health benefits, from caring for the heart to improving cognitive function. The key is to choose quality species, respect sustainability guidelines and enjoy it as part of a balanced diet.

Fish is an excellent source of protein, healthy fats, and various essential nutrients. However, some types of fish are more recommended for human consumption due to their nutritional content, low level of contaminants (such as mercury), and sustainability. Here is a list of the most recommended fish:

Salmon (especially wild): Rich in omega-3 fatty acids, high-quality protein, and vitamin D. It is beneficial for cardiovascular and brain health. It is recommended to opt for wild salmon, as it has fewer contaminants than farmed salmon. Wild Alaskan salmon is generally more sustainable.

Sardines

High in omega-3, vitamin D, calcium (if eaten with bones) and vitamin B12. They also contain antioxidants such as selenium. They can be eaten fresh or canned. They are small, so they accumulate less mercury. They are generally sustainable, since they are abundant and fished responsibly.

Trout (especially rainbow trout): Very rich in omega-3, protein and B vitamins. Farmed trout, particularly in the US, is a safe choice due to quality controls. Farmed trout is a sustainable choice.

 Mackerel: Excellent source of omega-3s, vitamin B12 and selenium; lower in mercury than larger fish. Avoid king mackerel, which tends to have higher levels of mercury, and prefer smaller varieties such as Atlantic mackerel. Varieties such as Atlantic mackerel are sustainable.

Herring:

Contains high levels of omega-3, vitamin D and B12. Helps reduce the risk of heart disease and improves brain function. Can be found fresh, canned or smoked. It is usually caught sustainably.

Cod:

A lean source of protein, low in fat and rich in vitamin B12, niacin and phosphorus, it is versatile in the kitchen and can be enjoyed in many ways.

Atlantic cod has had problems with overfishing in the past, so it is advisable to look for certified sustainable options.

 Light tuna (canned, preferably) – good source of protein, omega-3s and vitamin D. Choose light tuna (also known as skipjack tuna) over albacore tuna, as it has lower levels of mercury. Opt for canned tuna that is certified sustainable.

Tilapia: While not as rich in omega-3s as other fish, it is an affordable source that is low in mercury. It is rich in lean protein and has a mild flavor. Look for good quality farm-raised tilapia.

If raised responsibly, it is a sustainable option.

 Hake: Low in calories and fat, high in lean protein and a good source of potassium and vitamin B12. It is ideal for light recipes due to its low fat content.

Hake from certain areas is sustainable; check fishing sources.

Anchovies: Rich in omega-3 fatty acids, calcium and vitamin B12. Due to their small size, they do not accumulate mercury. They can be consumed fresh or canned, and are versatile in salads, sauces and as a side dish. They are generally a sustainable option.

General Considerations:

Omega-3 and Health: Omega-3 fatty acids present in many fish are essential for cardiovascular health, brain function and reducing inflammation.

Mercury Pollution: It is important to avoid excessive consumption of large marine predators such as shark, swordfish, king mackerel and some varieties of tuna, which tend to have higher levels of mercury.

Sustainability: To ensure your fish choice is sustainable and environmentally friendly, look for products certified by organizations like the Marine Stewardship Council (MSC) or research the fishing and farming practices of the species you consume.

Choosing these fish provides key nutritional benefits, while minimizing the risks of contaminants and protecting the environment.

AI can help select the best fish, whether through applications that assess freshness, sustainability or mercury levels, and the use of AI in sustainable marine agriculture.

Advances in technology and AI can help monitor fish populations, improve sustainable fisheries or develop new forms of aquaculture.

AI opinion: The article is well-researched and engaging, and with some minor adjustments to the approach to AI and practical recommendations, it will be even more relevant to readers interested in health, sustainability and technology.