Essentials: Fish

It seems every week a new study is being release saying what you can or cannot eat and fish is always on that list.

So, is fish healthy? In short, yes! Fish is an important source of Omega-3 fatty acids like DHA and EPA. Because of mercury and other concerns, young children, and pregnant women should stay away from fish for the most part. For everyone else though, eating fish is recommended two times a week.

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This video features Lynn Goldstein. Lynn Goldstein is a Registered dietitian with a Masters of Science degree from New York University. Lynn covers all the essentials our bodies need. (21 Episodes)

Duration: 3:30.

Reviewed by: Dr Holly Atkinson, Dr Preeti Parikh, . Review date: Nov. 17, 2011

00:00 [NOISE] Wadng through all the research studies, looking for
00:04 clear answers about nutrition could make you feel like a fish out of water.
00:09 You might have heard, for example, that fat in your diet is bad.
00:12 And, if you're talking about saturated or trans fat, you'd be right.
00:17 But there are also plenty of good fats, and a lot of them come from fish.
00:22 There's a group of polyunsaturated fats called omega-3 fatty acids that
00:26 are essential nutrients.
00:28 Eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or
00:33 DHA, are two kinds that seem to be very good for us.
00:38 There's a growing body of evidence that eating omega-3s like EPA and
00:41 DHA may provide protection against a number of serious diseases,
00:46 especially sudden cardiac death.
00:48 It's likely that omega-3s have other benefits too, including support for
00:52 the immune system, the central nervous system, and
00:55 maybe even relief from rheumatoid arthritis, depression, and
00:59 the slowing of the onset of dementia as we get older.
01:02 We don't have all the answers yet as to why omega-3s seem to be so good for us.
01:07 Research is challenging, because there are both health benefits and
01:10 possible drawbacks to eating foods full of omega-3s, namely, fish.
01:15 My patients ask me all the time about mercury and other contaminants.
01:19 And, it's true that some fish do contain toxins like methylmercury,
01:23 dioxins, polychlorinated biphenyls, and several other pollutants.
01:27 However, some seafood is also rich in selenium, an essential trace element that
01:31 may protect against both cardiovascular disease and the toxic effects of mercury.
01:36 You see, it is complicated.
01:39 The most vulnerable are woman who are or
01:41 may become pregnant, nursing mothers and young children.
01:45 For them, the recommendation is to particularly avoid seafood
01:48 with higher levels of mercury and other possible toxins.
01:52 These include shark, swordfish, tilefish, tuna,
01:56 pike, bass and king mackerel, as well as fish from locally contaminated areas.
02:02 For the general population, it's clear that the health benefits of
02:05 eating certain fish far outweigh the possible risks.
02:09 So, how much should you have?
02:11 The American Heart Association recommends people eat at least two servings of fish
02:16 per week, especially fatty fish, to maximize our intakes of omega-3s.
02:19 One serving is about the size of a deck of cards.
02:24 Here's how you can up your intake.
02:25 Incorporate more fish and seafood in your diet.
02:28 The nutrients we're talking about are found mostly in fatty fish like salmon,
02:32 bluefish, mackerel, Arctic char, and in other kinds of seafood.
02:37 And, for those of you who eat it, it's also in algae.
02:40 Even small quantities, like in stir-fry and soup, make a difference.
02:45 If you want to eat canned tuna occasionally,
02:47 switch to chunk light to get the lowest amount of mercury of all canned tuna.
02:52 Use fortified foods.
02:53 Some provide EPA and DHA.
02:56 and others provide plant sources of omega-3s.
02:59 They're all good.
03:00 Sources include fortified eggs, milk, and yogurt.
03:04 Use supplements, which provide EPA and DHA from algae and purified fish oil.
03:10 Doses vary, and so does the bioavailability of the nutrients from
03:13 supplements, so be an educated consumer.
03:17 So, include healthy amounts of the right kind of fish and seafood in your diet, and
03:21 you will lower your risk for a whole host of serious conditions.
03:24 Now, that's advice that won't stink after a few days.
03:28 [SOUND]