Fatty fish, such as salmon, tuna, and bluefish (as well as oysters) contain omega-3 fatty acids--essential fatty acids for heart and brain health. They can also contain mercury, which is pretty bad for bain development (which is why pregnant women are advised to avoid or limit certain types of fish). Yet, some research suggests that the contribution of fatty fish overrides the risks of mercury, at least in adults.
This is indeed confusing. New research published in JAMA is coming under criticism for adding to the already confusing fish story.
Here's a pretty simple breakdown of what we know.
The good--
1. Fatty fish is a good souce of DHA (docosahexaenoic acid) and EPA (eicosapentanoic acid). EPA and DHA are pretty tough to get from other dietary sources. Whole foods are preferred but supplements are beneficial for SOME but not ALL health conditions.
2. DHA and EPA are integral components of neural tissue, approximately 1/3 of dry brain weight (as in, after you take out all the water) is DHA (now let the "fathead" jokes commence). Omega-3 fatty acids are CRITICAL for brain development, and for brain function.
3. Diets rich in DHA and EPA are protective against cardiovascular disease and the development of dementia and Alzhiemer's disease.
The bad--
1. Fish can contain high levels of pollutants from a variety of sources. Toxins can be stored in the fat, which is why fatty fish can cause alarm. Also, as you move up the food chain, toxins become more concentrated as the bigger fish eat the littler fish (who also have toxins but in smaller amounts).
2. Many people simply don't like to eat fish. It's true--I know people who eat fish like a prescription, where's the joy in that?
3. The jury is out out on whether fish oil supplements are beneficial to the same degree that fish is.
The ugly--
1. Monkfish. They're really ugly.
What you can do today
Try to incorporate fatty fish into your diet, 3 oz 2x a week. That's not a whole lot.
If you don't like fish, can't eat fish, or are vegetarian, you can get DHA indirectly from foods that contain alpha-linolenic acid (ALA) such as flax seeds. ALA is a precursor to DHA--we can make DHA from ALA. However, a bunch of research suggests that we don't make loads of DHA from ALA--but it's better than nothing.
If you're pregnant/trying to get pregnant/nursing or just generally concerned about what's in your fish check out the best and worst fish list, with info on both essential fatty acids and environmental concerns.
There's even a very handy guide organized by age and gender to let you know how much of certain fish you should limit or can eat freely.
While you're there, try a new recipe and do something good for you.
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-- Posted by: viagra at July 29, 2009 12:47 AM