A message from the Chester County Hospital:
We realize that many people are skeptical about eating fish and/or are unsure if the benefits of eating fish outweigh the negatives they hear. So, we decided to break it down for you!
Eating fish provides our bodies with important nutrients like omega-3 fatty acids. These are essential nutrients, meaning our bodies do not produce them and we need to get them from food.
These nutrients keep our heart and brain healthy by helping to lower blood pressure, reducing the risk of sudden death, heart attack, and strokes. They also aid in healthy brain function and infant development of vision and nerves during pregnancy. Research shows Omega 3’s may also decrease the risk of depression, inflammation, ADHD, Alzheimer’s Disease, dementia, diabetes and other diseases.
Seafood provides us with two types of omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Fatty fish are especially rich in omega-3 fatty acids, and include salmon, trout, sardines, anchovies, herring, Pacific oysters, and Atlantic and Pacific mackerel. While you can get omega -3’s from fish oil pills, other benefits to consuming fish are that they are high in vitamin D, antioxidants, selenium, and protein, and are low in saturated fat. So, replacing two meat meals a week with fish can do wonders for your health.
About one-third of Americans eat seafood once a week, while nearly half rarely or never eat it. So, what is the official recommendation for how frequently we should eat fish? The 2010 Dietary Guidelines for Americans, the American Heart Association, and others suggest that we eat fish twice a week (2, 3.5+ oz servings).
So, why do some hesitate to partake in these wonders of the sea? Well, fish may absorb contaminants found in the waters, particularly methyl mercury and polychlorinated biphenyls (PCBs). While it is suggested that pregnant women and children should limit intake of high-mercury fish (shark, swordfish, king mackerel, and golden bass) this issue is less worrisome for the general public. The Harvard Men’s Health Watch recommends removing the skin and fat before cooking to minimize this exposure.
Choose My Plate provides some tips on how to incorporate more seafood into your diet:
- Twice a week, make seafood – fish and shellfish – the main protein food on your plate.
- Keep it lean and flavorful – Try grilling, broiling, roasting, or baking – they don’t add extra fat.
- Keep seafood on hand – Canned salmon, tuna, and sardines, are quick and easy to use. Canned “light” tuna is found to be lower in mercury.
- Shop smart – Eating more seafood does not have to be expensive. Purchase canned or frozen seafood options to save money and time.
The Journal of the American Medical Association states that pregnant women, women who may become pregnant, those who are breastfeeding, and very young children should avoid fish with high mercury content. Overall, the health benefits of eating fish greatly outweigh the potential risks.
So now you know! Fish is part of a healthy diet and can be added in a number of ways. Pick some up next time you are at the grocery store.
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