Fish and Seafood in the Mediterranean Diet

Due to its geographical location, a variety of fish and seafood have become integral to Greek cuisine.

Fish such as sea bass, sea bream, sardines, cod and mackerel, and seafood such as squid, octopus and shrimp are frequently found in Greek gastronomy.

Fish and seafood are widely known for their high nutritional value. They are a key element of a healthy and balanced diet: the Greek Mediterranean diet.

Specifically, they are a rich source of high-quality protein, comparable to meat in this regard. Moreover, fish – and especially oily fish like sea bass, mackerel, sardines and salmon – are an excellent source of ‘good’ omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). 

In addition to marine omega-3 fats, fish, and especially oily fish, are a good source of vitamin D, also known as the ‘sunshine vitamin’. In fact, oily fish are one of the few dietary sources of this vitamin.

Fish contain significant quantities of vitamin B12 and trace elements such as selenium. Selenium is key to good health, exhibiting antioxidant activity. Its antioxidant properties help prevent cells from being destroyed by reactive oxygen species (ROS), supporting the proper functioning of the immune system.

Thanks to their high nutritional value, fish offer multiple health benefits, especially for the heart and brain.

Regular consumption of fish and seafood is associated with cardioprotective benefits.[1] These benefits are attributed to a significant extent to the omega-3 polyunsaturated fats (EPA and DHA) they contain.[2] Marine omega-3 fatty acids exhibit anti-arrhythmic and anti-inflammatory actions that contribute to good endothelial function and, by extension, good cardiovascular health.

Consumption of fish – due to their high content of omega-3 fatty acids – has a positive impact on the health of nerve cells in the brain. Specifically, it appears to improve cognitive function and to help reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s.[3] That is why fish is often called ‘brain food’.

Fish consumption is also very important during childhood. Among other things, omega-3 fats from fish – especially oily fish – are essential for good brain development in children.

In conclusion, fish and seafood provide us with multiple health benefits, which is why we should make sure to include them in our diet.

BIBLIOGRAPHY

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[1] Zhang B, Xiong K, Cai J, Ma A. Fish consumption and coronary heart disease: A meta-analysis. Nutrients. 2020 12(8): 2278.doi: 10.3390/nu12082278.

[2] Miller V, Micha R, Choi E, Karageorgou D, Webb P, Mozaffarian D. Evaluation of the quality of evidence of the association of foods and nutrients with cardiovascular disease and diabetes. A systematic review. JAMA Netw Open. 2022 5(2):e2146705.

[3] Zhang Y, Chen J, Qiu J, Li Y, Wang J, Jiao J. Intakes of fish and polyunsaturated fatty acids and mild-to-severe cognitive impairment risks: a dose-response meta-analysis of 21 cohort studies. Am J Clin Nutr. 2016 103(2):330-40. doi: 10.3945/ajcn.115.124081.