Added to this is the antibiotic problem (intended for salmon) that are transmitted to humans, and that of microplastics (concentrated especially between the gills of fish) of which the fishmeal is rich. And there’s more: the bright pink and orange color of salmon depends – in nature – on their diet rich in oceanic crustaceans (rich in carotenoids produced by algae and phytoplankton). In breeding, however, the same color is obtained with dyes (precisely theacanthaxanthinan additive also used in the feeding of farmed poultry to obtain pinker meat and redder egg yolks)”. We are what we eat and we are also what the animal eats.
How to replace it
Several studies have shown how fish and meat are not essential for achieving a balanced and complete dietyet fish has always been an important source not only of proteins with high biological value but also of Omega-3 fatty acids and essential micronutrients such as calcium, phosphorus and iodine. Here is some advice from Professor Spisni to replace it with more sustainable and, if compared to industrial salmon, far healthier plant-based foods: «At a young age (up to the age of thirty) oil seeds, a source of precursors of fatty acids of the Omega-3 family, are a first great ally: the Chia seeds they are rich, in addition to fiber and proteins, in minerals such as calcium, iron and selenium and in Omega-6 and Omega-3 fatty acids. The same goes for i Sesame seeds, especially important for the assimilation of calcium: one portion is able to provide about a third of the daily requirement. THE sunflower seeds instead they also provide potassium, magnesium and zinc, as well as mono and polyunsaturated fatty acids and Vitamin E (three tablespoons of sunflower seeds provide almost the entire daily requirement of Vitamin E, which has an important antioxidant action). As far as Omega-3 is concerned, the best seeds are flaxseeds: just one spoonful covers and can even exceed the average daily requirement. A valid alternative is also linseed oil, which must be strictly consumed raw as a condiment and not for cooking.
The problem arises in adulthood, when our enzymatic machine gradually becomes less efficient and loses the ability to synthesize sufficient essential fatty acids (EPA and DHA, characteristic of the marine network because they are produced by microalgae). The solution? Help yourself by consuming seaweed, already on the market, which are the same ones that provide Omega-3 to fish, and above all adopt correct eating habits.” Professor Volpato comments: «the best diet for the health of humans and the environment is the varied and most diversified one possiblewe need to alternate the various protein sources throughout the week, favoring plant-based ones, which are already very rich in noble proteins, and if instead you choose fish, opt for local species (passing through our seas), in season (i.e. not in the reproductive phase) and not at risk: there are many neglected species whose existence we ignore, the only ones that are still healthy and which allow us to lighten the fishing pressure on species at risk: garfish, bonito, mackerel, horse mackerel, pilot fish and bluefish, sardines and sea bass. Green light, always with moderation, also for molluscs, which grow thanks to the nutrients obtained from water filtration, such as clams and mussels”. The beauty? All these species also cost much less than the highly sought after salmon, shrimp and tuna: more convenient not only for health and the environment but also for our pockets.
The protein needs of a meal, however, cannot be satisfied by oil seeds or fruit
dry (another excellent source of Omega group fats and minerals), although these are rich in them. Here, listening again to Enzo Spisni, «in the plant-based diet, legumes and cereals come to our aid: the former rich in lysine, the latter in methionine (two essential amino acids present abundantly in fish). If consumed together (pasta and beans, rice and peas, bread and chickpea hummus, basmati and lentils…) cereals and legumes are a valid and noble alternative to meat and fish.” And the iron? «The one present in plant foods is more than sufficient, if you then add a drop of lemon, that’s it: citric acid allows better absorption of iron, and obviously also applies to that contained in vegetables».
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