{"id":11185,"date":"2024-12-20T11:45:58","date_gmt":"2024-12-20T11:45:58","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11185"},"modified":"2026-01-14T12:20:56","modified_gmt":"2026-01-14T12:20:56","slug":"fish-and-seafood-in-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/en\/fish-and-seafood-in-the-mediterranean-diet\/","title":{"rendered":"Fish and Seafood in the Mediterranean Diet"},"content":{"rendered":"\n

Due to its geographical location, a variety of fish and seafood have become integral to Greek cuisine<\/strong>.<\/a><\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Fish and seafood are widely known for their high nutritional <\/strong>value. They are a key element of a healthy and balanced diet: the Greek Mediterranean diet.<\/p>\n\n\n\n

Specifically, they are a rich source of high-quality protein, comparable to meat in this regard. Moreover, fish \u2013 and especially oily fish like sea bass, mackerel, sardines and salmon \u2013 are an excellent source of \u2018good\u2019 omega-3 fatty acids<\/strong>, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). <\/p>\n\n\n\n

In addition to marine omega-3 fats, fish, and especially oily fish, are a good source of vitamin D<\/strong>, also known as the \u2018sunshine vitamin\u2019. In fact, oily fish are one of the few dietary sources of this vitamin<\/strong>.<\/p>\n\n\n\n

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

Thanks to their high nutritional value, fish offer multiple health benefits, especially for the heart and brain<\/strong>.<\/p>\n\n\n\n

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

Consumption of fish \u2013 due to their high content of omega-3 fatty acids \u2013 has a positive impact on the health of nerve cells in the brain. Specifically, it appears to improve cognitive function<\/strong> and to help reduce the risk of developing neurodegenerative diseases<\/strong>, such as Alzheimer\u2019s.[3]<\/a> That is why fish is often called \u2018brain food\u2019<\/strong>.<\/p>\n\n\n\n

Fish consumption<\/strong> is also very important during childhood<\/strong>. Among other things, omega-3 fats from fish \u2013 especially oily fish \u2013 are essential for good brain development in children.<\/p>\n\n\n\n

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

BIBLIOGRAPHY<\/strong><\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> 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.<\/p>\n\n\n\n

[2]<\/a> 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.<\/p>\n\n\n\n

[3]<\/a> 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

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