Most people know that fish is a healthy food choice. However, most people don’t know exactly why fish is considered healthy or the many benefits associated with consuming fish. If they did, surely people would eat it far more often and grocers would have a difficult time keeping it in stock, whether fresh, frozen, or canned.
The Different Health Benefits of Eating Fish
According to Jane M. Torpy, MD (2011), who cites the October 18, 2006 issue of the Journal of the American Medical Association (JAMA) as the source for her own JAMA article, eating fish is good for you because of numerous benefits, including but not limited to the following:
- Fish are an excellent source of protein, vitamin D, and selenium.
- Oily varieties like salmon, sardines, and herring are rich in omega-3 fatty acids that can help reduce blood pressure and heart rate, as well other cardiovascular risk factors, thereby lowering the chances of heart disease, the leading cause of death among both men and women.
- A link has been established between consuming fish and a reduced risk of stroke, depression, and mental decline as a person ages.
- Eating fish supplies DHA, “a specific omega-3 fatty acid that is beneficial for the brain development of infants,” so fish is recommended for pregnant women and new mothers who are breastfeeding, as well as all women of childbearing age. (Torpy, 2011)
Are There Health Risks Associated with Fish?
You might be concerned because you’ve heard that fish contain mercury and other contaminants, but according to Torpy, “Mercury exposure from fish intake should not be a major concern for men or for women not of childbearing age,” namely because the numerous health benefits associated with eating fish far outweigh any risk factors.
On the other hand, very young children and women who are pregnant or breastfeeding, according to Torpy, “should avoid four types of fish that are higher in mercury content: shark, swordfish, king mackerel, and golden bass.” Other fish, though, especially light tuna, salmon, and shrimp, are safe for these demographic groups to consume since they contain relatively low levels of mercury.
Lose Weight and Reduce Body Fat by Eating Fish
In addition to its many other health benefits, according to Medline Plus (2011), fish can help you lose more weight and lose it faster, since “some evidence shows that eating fish improves weight loss” and that fish oil, when combined with exercise, “significantly decreases body fat.” Then again, for optimum weight loss benefits, Medline Plus notes that you should also take a daily fish oil supplement.
Calories in Different Types of Fish
If you are watching your weight of trying to lose weight, another great thing about fish is that most types are relatively low in calories, that is, as long as you don’t batter then deep fry them in several inches of hot oil, but instead opt for baking, broiling, or steaming. For example, below is the calorie content for an average six-ounce serving of several popular types of fish:
- Blue fish, 105
- Perch 160
- Flounder 155
- Haddock 177
- Salmon steak 220
- Canned salmon 180
- Catfish, 165
- Tilapia 163
- Canned Tuna 150
- Trout 320 (Willoughby, 1999)
In summary, if you are trying to lose unwanted pounds or just maintain your current weight, add more fish to your diet; but even if you aren’t concerned about calories, increase your consumption of fish to reduce the risk of heart disease, stroke, depression, and mental decline as you age.
Sources:
Torpy, J. M. (2011) Eating Fish: Health Benefits and Risks, retrieved September 18, 2011 from jama.ama-assn.org
Medline Plus (2011) National Library of Medicine, “Fish Oil: How Effective Is It?” retrieved September 18, 2001 from nlm.nih.gov
Willoughby, M. (1989) Ultimate Weight Loss Guide, Atlanta, GA: Goodman Publishing
Carol Rzadkiewicz - Carol Rzadkiewicz has taught college English for over 14 years and is the author of three published novels and numerous short stories.
