The expert emphasizes that moderation in fish consumption is key to obtaining its health benefits, while at the same time avoiding its potential risks, especially those related to the environmental pollutants it may contain.
This guidance comes from Dr. Valter Longo, director of the Longevity Institute at the University of Southern California, who recommends limiting fish consumption to no more than two to three servings per week, despite fish being well-known for its omega-3 fatty acids, which are beneficial for heart and brain health. He justifies this restriction by citing hidden health risks associated with environmental pollutants that accumulate in fish tissue, particularly mercury.
This advice aligns with official warnings from the UK's National Health Service (NHS), which indicates that while oily fish is known for its nutritional benefits, it typically contains higher levels of pollutants than other types of seafood. The danger lies in the fact that chronic exposure to mercury, even in small amounts, can lead to cumulative health problems, including neurodevelopmental disorders in fetuses and adverse effects on cognitive function in adults.
For this reason, health recommendations place specific restrictions on certain vulnerable groups, including women of childbearing age, pregnant women, and breastfeeding mothers, advising them to limit their consumption of oily fish to no more than two servings per week and to avoid specific types known for their high mercury levels, such as shark and swordfish. These restrictions also apply to girls during their growth years due to the potential impact of pollutants on the development of their nervous system.
In order to maximize benefits while minimizing risks, experts recommend choosing smaller fish species such as sardines and anchovies, which contain a lower percentage of pollutants compared to larger fish, while emphasizing the importance of diversifying protein and healthy fat sources and not relying on fish as the sole source.
These guidelines complement other advice from health experts on the timing of eating, as they emphasize the importance of leaving a nighttime fasting period of at least 12 hours a day, which is in line with the body’s natural rhythms and promotes cellular repair processes.
Recent studies indicate that distributing meals within a specific time window can improve metabolism and help regulate appetite.
In general, these integrated recommendations offer a realistic model for balanced nutrition, rejecting the idea of categorizing foods as "good" or "bad" and instead emphasizing the importance of context, quantity, and variety in building a sustainable diet that achieves health and longevity goals without neglecting preventive aspects.
