Benefits Of Eating Fish

On the one hand, fish is a low-fat, high-protein food that fits perfectly into a healthy diet—and should be enjoyed at least twice a week. Yet we are also told that eating fish can expose us to dangerous contaminants such as mercury, and chemicals such as PCBs. So is fish good or bad for us?

A report by the Institute of Medicine concludes that eating fish twice a week is indeed good for us—that the potential cardiovascular benefits outweigh the risks of exposure to contaminants, and that government agencies should do a better job of promoting this message.

Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include:

• Asthma – children who eat fish may be less likely to develop asthma.
• Brain and eyes – fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
• Cardiovascular disease – eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
• Dementia – elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease.
• Depression – people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
• Diabetes – fish may help people with diabetes manage their blood sugar levels.
• Eyesight – breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.
• Inflammatory conditions – regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
• Prematurity – eating fish during pregnancy may help reduce the risk of delivering a premature baby.

While it is recommended to eat one to two fish meals a week, it is wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, causing: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack.

Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish. Bottom feeder species, such as catfish, may ingest more pollutants. Thanks for your ear and keep reading!