Health Benefits of Fish and Seafood
Fish and other seafood are excellent sources of protein while being
relatively low in saturated fats and calories compared to other sources
of protein such as fatty meats. This fact alone makes fish a worthwhile
addition to one's diet. However, there is an even greater benefit. It
is one of the richest natural sources of Omega 3 essential fatty acids.
Fatty fish such as salmon and trout in particular have high levels of
Omega 3 fatty acids.
Many studies have shown that Omega 3 fatty acids provide protection
against cardiovascular disease by lowering the levels of bad
cholesterol and blood pressure. Other studies have also shown many
health benefits ranging from prevention of asthma in children to
reduced risk of prostate cancer. Omega 3 also prevents the onset of
diseases such as macular degeneration, one of the most common causes of
blindness associated with aging. It also helps diabetics maintain
better control of blood sugar levels and has been shown to delay the
onset of dementia and even Alzheimers disease. More recent studies
which have focused on its impact on the nervous system have proven
benefits in brain function and even in combating depression.
Omega 3 fatty acids do not occur naturally in cells of the body and
must therefore be obtained through one's diet. Clearly Omega 3 fatty
acids have many health benefits but do they have to come from fish and
seafood?
There are 3 main types of omega 3 fatty acids.
ALA - alpha-linolenic acid
EPA - eicosapentaenoic acid and
DHA - docosahexaenoic acid
ALA is found in tofu, soybeans, canola walnuts and flaxseed and oils
derived from these products. However, alpha-linolenic acid needs to be
converted in the body before it can be absorbed. The body is not very
efficient at making this conversion and evidence that this conversion
actually takes place is rather tenuous. As a result EPA and DHA become
the most significant dietary sources of Omega 3 fatty acids and this is
where fish comes into its own. They are one of the most abundant
sources of DHA and EPA.
Naturally, too much of anything can have negative effects and eating
fish is no exception. One major negative of eating too much fish is the
incidental and unintended consumption of contaminants which the fish
have picked up in the waterways. While there are a variety of
industrial contaminants that are of concern the primary problem is
mercury. Due to differences in food sources mercury levels in fish vary
depending on whether they are farmed or caught in the wild.
However, in general larger fish, higher up in the food chain have a
greater accumulation of contaminants including mercury. In normal
circumstances the levels of mercury in most fish are not likely to
cause serious concern to a healthy adult unless consumed to excess.
However, infants, children and pregnant women may be more susceptible
to harm at lower levels of mercury. It is therefore important to limit
the intake of fish by persons in these categories. Mercury could damage
the growing nervous systems of young children or the developing fetus
and may increase the risk of miscarriage in pregnant women.
The preponderance of evidence however falls squarely in favor of eating
fish. The health benefits derived from Omega 3 far outweigh the
possible risks from contaminants. If consumed in moderation there is
little doubt that fish can be extremely beneficial.
