Omega-3 fatty acids can be good for us, but mercury can cause harm. You may be asking yourself whether fish should be eaten.
What are the health benefits of eating fish? What are the potential risks? Do we eat it or not? Is it better to avoid it? These are common questions. We all need to find out if there are any benefits to eating fish and how to reduce the risk. Let’s begin by listing the benefits.
Fish is a great source of important nutrients.
Many of us can now easily agree that fish is good for our health due to its richness. nutritional Value includes:
- Omega-3 fatty acids (DHA/EPA)
- Omega-6 fatty acids
- DHA
- EPA
- Vitamin D
- Selenium
- Protein
- Calcium
- Vitamin A
- Iron
- Zinc
Fish is the best source of omega-3 fatty acid (DHA and EPA). Ascenta Health Fish and seafood are rich in vitamin D and selenium. They also have high levels of protein and low amounts of saturated fat. When consumed whole (with head and organs), small fish are especially rich in calcium. Some are also richer in vitamin A, iron and zinc.
The body can’t make omega-3 and 6 fatty acids and that they are essential for many normal body functions such as growth, reproduction and brain development. We must obtain them through food. She says that a lack of essential nutrients (vitamin A, vitamin C and zinc) can lead to disease.
An increase in consumption of highly unsaturated omega-3 fatty acids (EPA and DHA) has been beneficial to health. Many chronic conditions can be prevented or treated. These include, but are not limited, to depression, cardiovascular disease, and cognitive decline .”
You can limit or avoid certain types of fish.
Mercury exposure can also cause harm if certain fish are eaten too often or in large quantities. High mercury-content fish include:
- Shark
- Swordfish
- Marlin
- Frozen or fresh tuna
Avoiding Limit or stopping eating these types of fish:
- General population – 150 grams per week
- Women who are pregnant, or could become pregnant, – 150g per month
- Children aged 5-11 years old: 125g per month
- Children aged 1-4 years old: 75 grams per month
Smart Fish Choices
There are some good options. Low mercury fish Excellent fish choices are possible. These are just a few examples:
- Salmon
- Rainbow trout
- Pollock
- Atlantic mackerel
- Shrimp
- Herring
- There is many other fish with low mercury
Children and women are also encouraged to do so:
- Breastfeeding mothers or women who may become pregnant can eat up to four meals per week
- Children aged 5-11 years old: 2 meals per week
- Children aged 1-4 years old: 2 meals per week