Omega-3: Is Fish a Dangerous Source?
When is it safe to get your omega-3 from fish?
Because fish is high in omega-3, doctors recommend eating fish at least twice each week for health benefits. But if you listen to the news or read any reports, you hear about how unsafe fish is and how it is contaminated with Mercury. So, who is right? Is it safe to eat fish? Are the risks worth it? Find out.
Why Eat Fish at All?
Not only is fish a good source of protein, but it's low in saturated fats and high in omega-3. The essential fatty acids found in omega-3 have a long list of proven health benefits including:
Reducing inflammation throughout your body
Preventing dangerous blood clots
Preventing the thickening of arteries
Reducing the risk of obesity by improving your body's ability to respond to insulin
Maintaining the fluidity and health of your body's cells
Omega-3 prevents or treats -- Alzheimer's disease, Asthma, ADHD, Bipolar disorder, Cancer, Cardiovascular disease, Depression, Diabetes, Eczema, High Blood Pressure, Huntington's disease, Lupus, Migraines, Multiple Sclerosis, osteoarthritis, Osteoporosis, Psoriasis, Rheumatoid arthritis.
For more information on how omega-3 and fish oil benefits each of these disorders or diseases, read the many articles found on this site
When is it Okay to Eat Fish?
The amount of fish that is safe for you to eat depends largely on what stage of life you're in. The FDA recommends children and pregnant women to avoid eating fish that have high mercury content. They also recommend eating up to 12 ounces per week of fish and shellfish that have low levels of mercury contamination.
However, if you're a middle-aged or older man or are a postmenopausal woman, the FDA believes the benefits you get from eating fish far outweigh any potential risks.
What Fish are Safe to Eat?
Some fish have high level of contamination. Contaminated with mercury, dioxins and other environmental contaminants, you need to avoid eating these fish. Instead, eat fish that have low levels of contamination.
Fish with high levels of contamination are larger fish, predatory fish, and marine mammals. These fish include Shark, King mackerel, Tilefish. Fish with lower levels of contamination are shrimp, canned light tuna, salmon, Pollock, and catfish.
The key to reaping the benefits of the essential fatty acids found in fish without the risk of contamination is to eat the fish with low levels of contamination and to eat a variety of fish.
Variety is the Spice of Life
Fish is a safe source of omega-3 if you eat the right fish at the right stages of life. To be sure you don't miss the benefits of omega-3, begin following the FDAs recommendation of eating two servings of 3.5 ounces of fish per week. To do this safely, find good sources of fish and begin including it in your diet using different types of fish and different recipes.
When buying fish locally, you should check with advisors about the safety of fish in the local rivers, lakes and coastal areas. Ask about the level of contamination.
Eat a variety of different fish cooked in a variety of ways. This way, you avoid contaminants and don't get tired of eating fish. Try fish baked, grilled, and broiled using different seasonings like herbs, spices, and lemon juice. By following safe guidelines, you can increase your omega-3 intake and improve
