For many of us, fish is the last thing we order at a restaurant—unless it’s battered and deep-fried until golden brown or served raw with sticky rice. However, there are many other ways to enjoy the delicate flavors of fish, along with compelling reasons to benefit your overall health.
Is fish good for you? In a word, yes. Although there is much discussion about the mercury levels in fatty fish and the diseases associated with farm-raised salmon, the benefits of eating fish still outweigh the negatives.
Fish, especially fatty species such as salmon, mackerel, herring, halibut, and sardines, are rich sources of Omega-3 essential fatty acids—nutrients the body cannot produce on its own, so we must obtain them from the foods we eat.
The FDA Recommends Eating Fish Two to Three Times a Week as Omega-3 EFAs Have Been Linked With:
- Lowering the incidence of asthma in school-age children
- Reducing blood clots and inflammation, thus lowering the risk of heart disease and stroke
- Decreasing blood fats and high blood pressure by lowering levels of bad cholesterol while increasing good cholesterol levels
- Serving as brain food; it helps lower the incidence of dementia and possibly Alzheimer’s in the elderly
- Improving mood, as depression is linked to low levels of Omega-3 in the brain
- Aiding in all types of arthritis and other inflammatory diseases
- Helping moderate blood sugar levels in diabetics, making the disease easier to manage
- Reducing the risk of premature birth in pregnant women who consume fish, leading to babies with better eyesight
- Supporting brain function and maintaining healthy retinas
However, what about the concern regarding mercury levels in these same fatty fish that are so high in Omega-3? Should we be worried?
Mercury and Your Fish
The reason these fish are high in mercury is that they live longer than the average fish, allowing more pollutants to accumulate in their flesh. Fish of concern include swordfish, marlin, shark, ling, orange roughy, and southern bluefin tuna. Intake of these fish should be limited to once or twice a week and entirely avoided by pregnant or nursing women.
The same caution applies to many bottom-feeding fish, such as sole, halibut, and catfish, as the risk of ingesting toxins is greater than that of fish that feed at the surface.
Farmed vs. Wild
Farmed salmon is an extremely controversial subject. It is challenging to determine whether treating fish as livestock is best or if overfishing is endangering wild salmon populations. Farmed salmon typically contain less Omega-3 than wild salmon, and the levels of antibiotics given to these fish are alarmingly high. Moreover, farmed salmon are almost exclusively the Atlantic variety. When they escape from their nets, they can threaten delicate wild stocks in the Pacific. Although wild salmon stocks have been brought back from the brink of extinction and are growing, they are not yet completely safe. So what is an environmentally conscious fish-eater to do? Enjoy wild salmon once a week and avoid the farmed variety.
Beyond Omega-3: The Non-Fatty Fish
Non-fatty fish are nutritious in other ways. Species such as sole, cod, trout, pollock, bass, flounder, and tilapia are low-fat, high-protein choices suitable for most diets. Moderate in salt and cholesterol, fish is rich in amino acids, potassium, and iron, making it an excellent replacement for red meat if you are concerned about heart disease, cholesterol, or high blood pressure.
Most fish have a light flavor and delicate flesh, allowing them to pair well with various cooking styles and seasonings. Delicate flavors work best, and lemon is often the seasoning of choice—if all else fails, a little lemon can make a fish dish soar!
The Benefits Make Fish the Number One Choice
As with everything, moderation is key to good health and a long life, and your diet is no different. Consuming fatty fish one to two times a week is highly recommended, as the ingestion of Omega-3 fatty acids is essential for good health. Meanwhile, enjoy non-fatty, protein-rich species as often as you like. Not sure how to prepare it? Search for recipes online—fish is versatile and easy to prepare, pairing well with almost anything.
Healthy, delicious fish: enjoy it and know you are doing your body a favor!
