Fish, since time immemorial, has been a part of a low fat, high protein and healthy diet. It’s wealth of health benefits include the reduction in the risk of heart diseases, cancer, dementia, diabetes, depression and stroke, owing to it’s omega-3 fats (good fats) and DHA levels. Other than this, fish is abundant in iron, zinc, niacin, vitamin B6 and vitamin D. It also ensures adequate fetal brain development, if taken during pregnancy. Therefore many of us try to include fish in our diets. But as it is said, excess of anything is bad. Despite all these health benefits, some concerns have been raised regarding the risk associated with eating fish owing to presence of high mercury levels in it.
Mercury levels
Mercury is released into the water bodies as a by-product of certain industrial processes. Once there, it gets converted into a toxic chemical by the action of bacteria, called methyl mercury which is ingested by small fish. These small fish are eaten by the large fish. As the food chain moves upwards, the concentration of this toxic chemical rises in larger fish like king mackerel, sharks and swordfish. High mercury levels pose a risk of low cognitive development, heart disease, poor concentration levels in the long term and immediate symptoms include headache, dizziness, fatigue etc. The following fish species should ideally be avoided: tilefish, swordfish, king mackerel, shark, grouper, tuna, American lobster, halibut, pollock, sablefish, and Dungeness. A small piece weighing around 20g is permissible every day.
Fish oil and supplements
Cod-liver oils and other fish oil supplements have also been associated with visual acuity and development of infant’s brain. King crab, scallops, catfish, salmon (fresh, frozen and canned), oysters, shrimp, clams, saltwater perch, flounder, and sole are all good choices. Salmon is a favourite because of its combination of a low mercury content with a high level of beneficial EPA and DHA.
Fish oil supplements are also consumed by us thinking about its omega-3 fatty acids content, often without knowing its proper dosage. Fish oils are considered fine till a dosage of 3-5g (in consultation with your physician) as recommended by FDA. It is recommended to get omega-3 fatty acids through fish oils but if one exceeds this dosage it can lead to excessive bleeding due to its blood thinning effects. Excessive dosages also have a negative impact on immune function. Therefore dosage should be fixed by your physician. Pregnant women and very young children should watch their intake of fish and have to ensure the source of fish. Fish oil supplements also need to be approved by the doctor before administration.
Benefit of fish oils (in dosage of 3-5g)
Lowers blood triglycerides.
Normalizes blood pressure.
If there is plaque formation, then it reduces the speed of the formation of the same.
Reduces chances of a heart attack.
Lessens chances of heart disease and sudden heart death.
Mercury levels
Mercury is released into the water bodies as a by-product of certain industrial processes. Once there, it gets converted into a toxic chemical by the action of bacteria, called methyl mercury which is ingested by small fish. These small fish are eaten by the large fish. As the food chain moves upwards, the concentration of this toxic chemical rises in larger fish like king mackerel, sharks and swordfish. High mercury levels pose a risk of low cognitive development, heart disease, poor concentration levels in the long term and immediate symptoms include headache, dizziness, fatigue etc. The following fish species should ideally be avoided: tilefish, swordfish, king mackerel, shark, grouper, tuna, American lobster, halibut, pollock, sablefish, and Dungeness. A small piece weighing around 20g is permissible every day.
Fish oil and supplements
Cod-liver oils and other fish oil supplements have also been associated with visual acuity and development of infant’s brain. King crab, scallops, catfish, salmon (fresh, frozen and canned), oysters, shrimp, clams, saltwater perch, flounder, and sole are all good choices. Salmon is a favourite because of its combination of a low mercury content with a high level of beneficial EPA and DHA.
Fish oil supplements are also consumed by us thinking about its omega-3 fatty acids content, often without knowing its proper dosage. Fish oils are considered fine till a dosage of 3-5g (in consultation with your physician) as recommended by FDA. It is recommended to get omega-3 fatty acids through fish oils but if one exceeds this dosage it can lead to excessive bleeding due to its blood thinning effects. Excessive dosages also have a negative impact on immune function. Therefore dosage should be fixed by your physician. Pregnant women and very young children should watch their intake of fish and have to ensure the source of fish. Fish oil supplements also need to be approved by the doctor before administration.
Benefit of fish oils (in dosage of 3-5g)
Lowers blood triglycerides.
Normalizes blood pressure.
If there is plaque formation, then it reduces the speed of the formation of the same.
Reduces chances of a heart attack.
Lessens chances of heart disease and sudden heart death.
