Nutritional Benefits of the Lionfish
In the past, the lionfish was an exotic species that could be found in luxurious fish tanks and on the plates of the region’s coastal dwellers of the IndoPacific and the Mediterranean. Recently, an invasion of this species on the west coast of the Atlantic Ocean and in the Caribbean Sea has been of great concern. The lionfish possesses great predatory capacity against native species and represents a threat to the biodiversity of these regions.
However, the lionfish invasion brings benefits to both fishers and consumers because of its abundance, its ease of fishing and, above all, because of its healthy fats. The study Nutritional Properties of the Invasive Lionfish: A Delicious and Nutritious Approach for Controlling the Invasion (Morris, J.A., Thomas, A., Rhyne, A. L., Breen, N., Akins, L., and Nash, B., 2011), conducted in the Bahamas, analyzed the composition of the well-known omega-3 and omega-6 fats in lionfish. This team found that the omega-3 fat content of lionfish is considerably lower than that of fish such as salmon and sardines. Nevertheless, it is higher than that of commonly consumed fish in the Caribbean, such as: red snapper, grouper, bluefin tuna and tilapia. In addition, it has a very pleasant taste. Therefore, its consumption should be encouraged as part of a healthy diet.
The main omega-3 fats are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are necessary for the proper functioning and development of the human body. Abundant studies indicate that an adequate intake of omega-3 fats decreases the risk of death from heart disease and stroke, and has anti-inflammatory
and protective properties against conditions such as dementia, depression, memory loss and vision problems. Particularly during pregnancy and lactation, it is very important to consume omega-3 fats, as they are associated with a better cognitive, linguistic, motor and visual development of the baby.
Adequate intake of omega-3 fats varies according to the age of the individual. The Institute of Medicine (IOM) indicates that the adequate intake of omega-3 fats should be as follows:
• Infants (one month to 12 months) - 0.5 grams per day, approximately
• Children (one year to twelve years) - 1 gram per day, approximately
• Adolescents and adults (older than twelve years old) - 1.6 grams per day, approximately
It should be noted that not only should omega-3 fats be consumed, but it is also important to maintain a healthy balance of omega-6 fats in relation to omega-3 fats. A proper balance of omega-6 and omega-3 equals a ratio of 1:1 to 4:1 between these fats. For example, if you consume 1.6 grams of omega-6, you should consume 0.4 grams of omega-3 to achieve the ratio of 4:1.
Within the meat of the lionfish, we find an appropriate balance. Lionfish have an average of 88.69mg/100g of omega-3 fats and a total of 22.69mg/100g of omega-6 fats, which equates to a 1:4 ratio. Omega-6 fats are also important for the normal development and function of the body.
However, due to their inflammatory properties, they can promote certain chronic diseases if consumed in excess, such as: hypertension, heart disease, stroke, obesity and cancer. Unfortunately, our Western diet implies a reduced consumption of fruits, vegetables, fiber and lean protein, in exchange for an elevated consumption of fats in general, sugar, salt and processed foods.
Usually, the West diet is characterized by the high proportion of omega-6 fats in relation to the omega-3 fats and saturated fats, which promotes inflammation and, possibly, the prevalence of related chronic illnesses. This is why it is important, now more than ever, to be aware of which foods provide healthy fats
and which do not. It is well-known that populations that have a higher consumption of fish have lower rates of heart disease. Generally, this is associated with a lower consumption of fats and a healthier diet.
Based on the information mentioned previously, it can be concluded that the consumption of lionfish can help maintain a healthy diet and can contribute to the preservation of our native marine species. The lionfish has a good proportion of omega-6 to omega-3 for the body, it is low on saturated fats and it yields a quantity of meat similar to the red snapper, for example. Additionally, its meat is tender and has a very pleasant taste, perfect for almost any recipe and preparation. With the recent creation of guidelines for safe fishing and preparation, the lionfish has the potential to become a staple dish throughout the island and the Caribbean.
Reference
James A. Morris, Jr, Amber Thomas, Andrew L. Rhyne, Nancy Breen, Lad Akins, and Barry Nash. Nutritional properties of the invasive lionfish: A delicious and nutritious approach for controlling the invasion. Aquaculture, Aquarium, Conservation & Legislation International Journal of the Bioflux Society. 2011:4(1):21-6.
Credits
By: Tatiana Toro Ramos, PhD
English translation by: Stephanie Díaz Pérez
Graphic design: Oliver Bencosme Palmer
Photography by: Jannette Ramos García
Approved by the Puerto Rico State Commission on Elections CEE-SA-12-6503
Published on: June 2018
