WHY IS EATING FISH HEALTHY?
Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. Also, fish are low in the "bad" fats commonly found in red meat, called omega-6 fatty acids.
WHY ARE OMEGA-3S GOOD FOR YOUR HEALTH?
A growing body of evidence indicates that omega-3 fatty acids provide a number of health benefits. They:
The omega-3s found in fish (EPA and DHA) appear to provide the greatest health benefits. Fish that are high in omega-3s, low in environmental contaminants and eco-friendly include:
WHAT ABOUT FISH OIL SUPPLEMENTS?
Besides eating fish, another way to consume omega-3 fatty acids is by taking store-bought supplements. Fish oils come from both fish caught as food for humans and from small fish caught for animal feed, such as Peruvian anchovies.
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?
Alternative sources of omega-3s come from terrestrial sources like flaxseed, walnuts and wheat germ. While still beneficial, these do not appear to provide as a great a health benefit as the omega-3s found in fish, shellfish and marine algae.
DO THE HEALTH BENEFITS OF OMEGA-3S OUTWEIGH THE RISKS ASSOCIATED WITH CONTAMINANTS IN SEAFOOD?
Fish is generally a healthy food source and can be safely eaten in most cases. But depending on your age and health circumstances, some people should limit the amounts of fish they eat. Consider the following: