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. Fish 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 Alzheimer’s 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
the fish 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.
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Author: Eric Choong
Please visit my website at: http://www.health-beauty-care.com
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