Fish and seafood are generally more sustainable protein sources compared to traditional animal options like beef and pork. However, the choice of fish must be made carefully, with an emphasis on species and environmental impact. Small fish, such as sardines and anchovies, are recommended for their health benefits, including omega-3 fatty acids and essential nutrients, along with lower contamination risks. Their rapid reproduction and abundance further enhance their sustainability, making them a preferable choice over larger, predator fish that can accumulate harmful levels of toxins.
"From both a health point of view and an environmental perspective, the smaller, the better, said Sebastian Heilpern, a sustainability scientist at Cornell University. Small fish tend to be an especially good source of omega-3 fatty acid (there are plant-based sources, too, like nuts) and essential nutrients like iron and zinc."
"When you eat small fish, you're usually eating bits of skeleton, too, which increases your calcium uptake. And, smaller fish reproduce quickly, so they are generally more abundant and less vulnerable to environmental changes."
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