A word of caution: contaminants such as PCBs accumulate in fish oil just as they do in fish, so make sure to buy capsules that are made from purified fish oil What are other sources of omega-3 fatty acids? Do the health benefits of omega-3s outweigh the risks associated with contaminants in seafood? Consider the following: For young children and women of childbearing age , excessive consumption of mercury-contaminated fish can severely impact a child's development.
Older women and men may find it an acceptable tradeoff to exceed recommended seafood meal limits to increase their omega-3 intake.
People at high risk of cardiovascular disease must weigh the cancer risk of eating fish high in PCBs with the benefits of eating fish high in omega-3s, in which case the benefits of omega-3s may outweigh the cancer risk 1 in , - the level recommended by the EPA. However, these chemicals are known to cause serious health problems besides cancer, so the tradeoffs are not simple. They should also avoid raw and uncooked fish because it may contain microorganisms that can harm the fetus.
Your brain function often declines with aging. Many observational studies show that people who eat more fish have slower rates of mental decline People who eat fish regularly also have more gray matter in the brain centers that control memory and emotion. Studies have found that people who eat fish regularly are much less likely to become depressed Numerous controlled trials also reveal that omega-3 fatty acids may fight depression and significantly increase the effectiveness of antidepressant medications 13 , 14 , Fish and omega-3 fatty acids may also aid other mental conditions, such as bipolar disorder Vitamin D functions like a steroid hormone in your body — and a whopping Fish and fish products are among the best dietary sources of vitamin D.
Fatty fish like salmon and herring contain the highest amounts Autoimmune diseases like type 1 diabetes occur when your immune system mistakenly attacks and destroys healthy body tissues. Several studies link omega-3 or fish oil intake to a reduced risk of type 1 diabetes in children, as well as a form of autoimmune diabetes in adults 19 , 20 , Some experts believe that fish intake may also lower your risk of rheumatoid arthritis and multiple sclerosis, but the current evidence is weak at best 22 , Rates of this condition have increased dramatically over the past few decades Age-related macular degeneration AMD is a leading cause of vision impairment and blindness that mostly affects older adults Increased exposure to blue light may play a role, but some researchers believe that vitamin D deficiency may also be involved In a 6-month study in 95 middle-aged men, a meal with salmon 3 times per week led to improvements in both sleep and daily functioning For this reason, it should be relatively easy to incorporate it into your diet.
Eating fish one or two times per week is considered sufficient to reap its benefits. If you have trouble falling or staying asleep, eating more fish may do the trick. According to a study published by The Journal of Clinical Sleep Medicine , increased consumption of fish improved quality of sleep for most subjects.
Researchers suspect that this is due to fish's high concentration of vitamin D, which aids in sleep , according to the study. Whether you have hormonal or adult acne, fish can help alleviate your skin.
A study published by BioMed Central noted that fish oil is beneficial to clearing skin for people with moderate to severe acne.
If you suffer from rheumatoid arthritis, which is chronic inflammation of your joints, eating more fish can help alleviate the swelling and pain. The American College of Rheumatology found that higher consumption of fish actually lowers disease activity in rheumatoid arthritis.
The American Heart Association noted that fish is a great source of protein without the high saturated fat content that many other types of meat have. The AHA recommends eating two servings of fish per week, preferably fatty fish, which have a higher omega-3 fatty acid content.
The Baylor University Medical Center Proceedings noted that the omega-3 fatty acids found in fish oil assist in lowering LDL levels also known as "bad" cholesterol levels in the body. The omega-3 fatty acids in fish are known to help lower cholesterol-building lipids in the blood, according to the university's findings.
Fish has a very heart-healthy reputation, and for good reason. A study conducted by the Division of Aging at Brigham and Women's Hospital's Department of Medicine showed that a moderate consumption of fish will help lower risk of heart failure, due to its high concentration of heart-healthy omega-3 fatty acids.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Fears of contaminants make many unnecessarily shy away from fish. Fish are no exception. The contaminants of most concern today are mercury, polychlorinated biphenyls PCBs , dioxins, and pesticide residues.
Very high levels of mercury can damage nerves in adults and disrupt development of the brain and nervous system in a fetus or young child. The effect of the far lower levels of mercury currently found in fish are controversial. They have been linked to subtle changes in nervous system development and a possible increased risk of cardiovascular disease.
Eat up to 12 ounces two average meals a week of a variety of fish and shellfish that are lower in mercury. Shrimp, canned light tuna, salmon, pollock, and catfish are low-mercury fish. So limit your intake of albacore tuna to once a week.
You can find a table of various fish, their omega-3 fatty acid content, and their average load of mercury and other contaminants online in the article by Mozaffarian and Rimm.
So, these recommendations emphasize that women who are or may become pregnant, nursing mothers, and young children should eat fish, avoiding only four specific and generally rarely consumed fish species.
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