Don't let your fish pleasure turn into a nightmare! Even a bite is a big risk

Fish contains high-quality protein. However, there are alternatives for individuals who cannot consume fish . Along with animal sources such as chicken, turkey, eggs, milk and dairy products, lentils, chickpeas, beans, peas, soy products and whole grains can also provide sufficient protein. Eggs and dairy products in particular provide bioavailability close to fish protein. Plant-based omega-3s are in the form of alpha-linolenic acid (ALA). Walnuts, flaxseed, chia seeds, purslane, hemp seeds and canola oil are rich in ALA. In addition, supplements obtained from microalgae can be considered as an alternative to omega-3 in fish, as they directly contain EPA and DHA.

How can individuals with fish allergies have a balanced diet?

Fish allergy can start in childhood, but it can also develop in adulthood and can usually last a lifetime. In this case, it is extremely important for individuals to meet the basic nutrients provided by fish from other sources, maintain a balanced diet and protect themselves from cross-contact . It is important for individuals with fish allergy to create a balanced diet plan rich in protein, healthy fats, vitamins and minerals. Eggs, dairy products and legumes are recommended for protein; plant sources and microalgae supplements for omega-3; egg yolks, fortified dairy products and sunlight for vitamin D; and iodized salt for iodine. The diet should be personalized according to the individual's age, gender and health status.

Be careful with fish oil supplements!

Individuals with fish allergy should avoid supplements containing fish oil. Fish oil supplements can cause serious allergic reactions. Pay attention to phrases such as "fish oil", "marine oil", "omega-3 from fish", "cod liver oil" on product labels, and check allergen warnings on packaging. Growth and development in children should be supported; protein, vitamin D, omega-3, zinc and iodine deficiencies should be prevented. Eggs have an important place in the diet. In addition, dairy products, legumes, grains and oilseeds such as walnuts should be integrated into the diet appropriately. Vitamin D and omega-3 supplements can be considered when necessary; they should be given under the supervision of a doctor and dietician.

The risk of cross-contact should not be ignored when eating out

Products that are not clear on menus as containing fish should definitely be questioned. Fish sauce, anchovy-containing salad dressings, some soups and frying oils, especially those used in Asian cuisine, may have previously cooked fish. Therefore, the warning “I have a fish allergy, I should definitely not consume it” should be made clearly; the risk of cross-contamination should be asked. Fish allergy can often also indicate sensitivity to shellfish, so seafood can be completely excluded from the diet. Sources such as lentils, chickpeas, beans, soy, quinoa, tofu, tempeh, walnuts, chia and flaxseed are recommended as plant-based protein alternatives.

Nutrition plan that supports immunity

A nutritional plan rich in antioxidants, sufficient protein and omega-3 is recommended for the immune system. Vitamin C (citrus fruits, kiwi, pepper), vitamin E (almonds, sunflower seeds), vitamin A (carrots, spinach), zinc (pumpkin seeds, red meat), selenium (eggs, whole grains) and probiotic sources (yoghurt, kefir) should be included in the diet. Plant omega-3s (ALA) are converted to EPA and DHA in the body at a low rate (approximately 5-10%). Therefore, EPA-DHA supplements from microalgae may be considered, especially in children, pregnant women and individuals at risk of heart disease. The need for supplements should be determined by individual assessment.

Foods that should be included in the diet of those with fish allergy

The basic food groups that should be included in the daily menu of individuals with fish allergy are as follows:

-Protein: Eggs, dairy products, legumes

-Oils: Olive oil, walnut, chia, flaxseed

-Whole grains: Bulgur, brown rice, oats

-Fruits and vegetables: Colorful vegetables, citrus fruits, green leafy vegetables

-If supplementation is required: vitamin D, omega-3 (microalgae based), iodine

The menu should be individualized and food variety should be provided.