Benefits of Eating Fish and Some Risks

There are so many conflicting reports about eating fish that people are not sure whether eating fish is healthy or not. Also they are not sure how much fish one must eat and what types of fish to eat and what to avoid. Can fish be good or bad? Let us try to find out the answers these questions by looking at the various benefits and risks of eating fish published from time to time in scientific and authoritative publications.

General interest in the health benefits of fish eating began when it was found that among Eskimos there was a lower incidence of heart disease and they consumed a good amount of fish. Several discoveries about the health benefits of fish have been made. Even the It has been found that fish is a very good source of omega-3 fatty acids that are good for a healthy heart. The American Heart Association has recommended eating at least two servings of the oily fish for keeping the heart healthy.

American Heart Association recommends that the health benefits of regular eating of fish far outweigh the few risks. The omega-3 fatty acids are also essential for the healthy development of the brain tissues and the retina of the eyes in addition to protection against coronary heart disease and stroke. They also help in the neurological development of the unborn baby. A study found that those who ate fish rich in omega-3 fatty acids (EPA and DHA) like baked or broiled tuna 3 times or more in a week had a 26% less chance of having brain lesions that can lead to memory loss, dementia and strokes than those who did not eat fish regularly. The other types of fish with high levels of EPA and DHA include mackerel, sardines, salmon, anchovies and herring.

Regular fish consumption has been found to lower the risk of many diseases and disorders. It has been observed that children who eat more fish are less prone to develop asthma. The omega-3 fatty acids present in fish can lower the risk of cancers of the colon, breasts, esophagus, ovaries, prostate and the oral cavity. The risk of cardiovascular disease is lowered by improving the elasticity of the blood vessels, reducing the possibility of inflammation and blood clots, lowering high blood pressure, lowering harmful blood fats and increasing good cholesterol.

Elderly persons who eat fish regularly have a lower possibility of developing dementia as well as Alzheimer's disease. Depression is linked to a lower level of omega-3 fatty acids inside the brain and therefore by eating fish the incidence of depression can reduced. Studies have shown that when mother's eat fish regularly their breastfed babies develop better eyesight most likely because the omega-3 fatty acids get transmitted through the mother's milk. Fish is also beneficial for people suffering from diabetes.

The risk of eating fish comes from water pollutants like mercury (methylmercury), PCBs and dioxins. These are mostly harmful for the developing brains of unborn babies. Therefore pregnant women must avoid fish containing higher quantities of these pollutants like shark, king mackerel, swordfish and tilefish. Usually the levels of mercury and other contaminants in commercially available fish are quite low and therefore the bodies of most people can handle them safe. Eating undercooked fish can lead to parasite infection. Fish must be cooked at home until it is soft and flaky without any translucency in it. Deep frying fish can also cause it to lose its beneficial nutrients.

The nutritional value of fish is very high. In addition to containing omega-3 fatty acids fish is also a good source of superior quality protein. It also contains many vitamins, fats and minerals. Its saturated fat content is much lower than beef, pork or poultry. It is also rich in fluorine and iodine. Fish and shellfish like salmon, catfish, canned light tuna, Pollock, shrimp contain much less mercury and should be eaten regularly for good health. Thus the health and nutritional benefits of eating fish far outweigh the risks

Sources:

American Heart Association - http://circ.ahajournals.org/cgi/content/full/106/21/2747

Medscape - http://www.medscape.com/viewarticle/546173