Fish contain dietary components that the human body cannot make on its own. However, the danger of contamination might give you pause when reaching for a plate of salmon or opening a can of tuna. Understand the role fish play in your diet and how much you need to eat to gain the nutrients your body needs. It's also important to balance the risks and benefits of fish in your diet.
History
Fish consumption by humans dates back to t least 40,000 years ago and the inclusion of seafood into the diet might have contributed to the development of larger brains over time. In modern times, fish remains an important protein source for various cultures around the world, including those in Okinawa, Japan, and the Mediterranean region of Europe. Cultures that include fish as a main component of the diet lead to improved health profiles when compared to people in regions where red meat is the primary protein source and fish consumption is low.
Importance
Fish contains high levels of protein and omega-3 fatty acids. Protein helps the body build and repair tissue. Omega-3 fats boost joint and cardiovascular health. These fats can lower triglyceride levels and reduce the risk of arrhythmia. During pregnancy, omega-3 fats consumed by the mother are incorporated into fetal brain development. The body cannot make omega-3 fats, so they must be derived from food. Walnuts, flax seed, seafood and fish are the main sources of omega-3 fats in the human diet and only fish and seafood provide the forms EPA and DHA.
Concerns
Fish can become contaminated by environmental pollutants. One of the most common fish pollutants is methylmercury, a toxin produced as a byproduct of industrial processes. Other potential contaminants include dioxins, pesticides, PCBs and heavy metals. The Environmental Protection Agency and state agencies issue warnings when high levels of contaminants are found in fish from a given body of water.
Recommendations
Because mercury can interfere with fetal brain development, pregnant women are advised to eat no more than 12 oz. of fish per week and to choose fish that are low in mercury contamination, such as salmon, flounder and catfish. Pregnant women should avoid tilefish, shark, King mackerel and swordfish, the types of fish highest in mercury. However, because of the benefits of omega-3 fats, the American Heart Association advises that everyone, pregnant women included, consume at least two servings of fish per week, about 6 to 7 oz of fish.
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