We need to eat more fish. That’s the bottom line. Fish doesn’t just protect our hearts. Studies have shown other health benefits, such as lowered risk of breast, colon, and prostate cancers as well as eye, brain, and joint health improvements.
Fish contain oil that is rich in omega-3 fatty acids, which have anti-inflammatory effects. Studies have also shown improved symptoms in people suffering with mental and depressive disorders when they supplement with omega-3 from fish oil.
There is no consensus on specific dietary recommended intake of omega-3, but most experts suggest between 500 and 2,000 milligrams per day from all sources. As explored elsewhere in Ace Your Health, we know we can get omega-3 from non-fish sources, such as eggs, and foods like flax and chia seeds, as well as from supplements. However, the most direct route is to consume omega-3 from the kind of fat called DHA, which only comes from animal sources. And the best animal source is fish. Canada’s current recommendations are a mere two or three servings of fish per week, which seeks to balance health benefits against the risks from mercury and other pollutants found in fish. The Institute of Medicine assessed many studies looking at the risks and benefits of partaking from the sea and it makes the recommendation that children under 12 or women who are pregnant or wishing to become pregnant can safely consume up to 12 ounces per week (including six ounces of canned tuna). Other than that limitation, the benefits of eating fish outweigh the risks of mercury contamination. If you are like most people who do not live on a seacoast, you are likely getting only one serving per week, if that, so how should you get two more? And which seafood should you consume? The top three consumed in North America are tuna, salmon, and shrimp, so that’s a good place to start.
TUNA: The first, cheapest, and most convenient way of eating fish: canned tuna, is a moderate source of omega-3. Consuming one can per week of skipjack (sometimes called light, or flaked, tuna) will net less mercury than eating the larger, darker albacore (sometimes called chunk, or solid). Skipjack tuna is also cheaper. The other two servings should come from different oceans and different types of fish, to lower the risk of one toxin accumulating.
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