The American Heart Association recommends "eating fish at least two times (two servings) a week" for a heart health. Fish is the richest source of omega-3 fatty acids that are essential for a normal body function. In addition, omega-3 fatty acids can decrease the risk of heart disease and potentially some other diseases and conditions. Omega-3 can not be produced by the body, so people must receive through with food. Another way to get omega-3 is to take omega-3 supplements. However, eating fish and taking supplements is not exactly the same.
Nutrients in Fish
Besides being rich in omega-3 fatty acids, fish also contains numerous important nutrients, including protein, various vitamins and minerals. One serving of fish, or about 3.5 oz, provides 20 to 25 g of high-quality protein and is also lower in saturated fat than the same portion of red meat. Fish, particularly fatty varieties, is one of a few food sources of vitamin D. Vitamin D is essential for the absorption of calcium and bone health. Other vitamins in fish are vitamins A and E, as well as some B vitamins. The minerals present in fish in considerable quantities include iron, iodine, zinc, phosphorus, potassium, magnesium and selenium.
Cons of Eating Fish
"Dietary Guidelines for Americans" encourages women who are pregnant or breastfeeding to "consume 8 to 12 oz. of seafood per week from a variety of seafood types." However, some types of fish contain high levels of toxic chemicals, such as mercury and PCBs. Mercury is a neurotoxin that negatively affects the brain development in young children. The Food and Drug Administration advises young children, pregnant women and nursing mothers to avoid eating shark, swordfish, king mackerel and tilefish because of their high mercury content. Fish that are low in mercury and high in omega-3 are salmon, light tuna, catfish and pollock.
Fish Oil Capsules
For people who are concerned about chemical contamination or those who are allergic to sea food or just dislike fishy odor, omega-3 fish oil capsules can be an attractive alternative. Although content of fish oil supplements can differ from one brand to another, most of them will deliver various amounts of omega-3 fatty acids. Some may provide vitamins A, E and D as well as other ingredients. The label usually provides the information on the amount of omega-3 and lists additional ingredients in the capsules. Many supplement manufacturers purify fish oil to rid it of mercury and other contaminants. Pharmaceutical grade fish oil is free of any toxins and more concentrated than ordinary fish oil supplement. In addition, new technologies can eliminate the fishy smell from fish oil capsules.
Fish Oil Capsules Cons
Many fish oil manufacturers do not disclose the type of fish they use in their supplements. The type of fish can affect the quality of the supplement. Although some supplements contain purified fish oil that is toxin-free, some others still might be contaminated with mercury and other chemicals. In addition, fish oil capsules do not provide important nutrients found in fish, such as protein and minerals.
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