The health benefits of eating fish, especially those that are rich in omega 3 fatty acids, have long been documented in numerous researches. Nevertheless, some people are still concerned that mercury and other contaminants in fish may outweigh the health benefits that it brings. Find out how to balance these concerns whilst adding a healthy amount of fish in your diet.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of unsaturated fatty acids that are found in fish. While all kinds of fish contain omega-3 fats, fatty fish contain a significant amount of oil through their body tissues and belly cavity. This makes them excellent sources of omega-3 fats.

What are the health benefits of omega-3 fatty acids?

Omega-3 fats are essential for numerous normal body functions, including blood clotting functions and building cell membranes in the brain. They have also been associated with numerous health benefits.

Some of the health benefits related to omega-3 fatty acids include:

  • Decrease inflammation throughout the body - a study published in the journal Brain, Behavior and Immunity reported that four months of omega-3 supplementation decreased a protein in the blood that signals the presence of inflammation in healthy, but overweight middle-aged adults. Chronic inflammation is associated with the development of coronary heart disease, type II diabetes, arthritis and Alzheimer's disease.

  • Counteract the damaging effects of mental stress on the heart, as published in the American Journal of Physiology-Regulatory, Integrative, and Comparative Physiology.

  • Protection against oral and skin cancer - a study published in Carcinogenesis reported that omega-3 fatty acids inhibited the growth of malignant and malignant cells.

  • Reduce risk of rheumatoid arthritis - a weekly portion of fatty fish can help reduce the risk of rheumatoid arthritis by more than 50%, according to a study published in the journal Annals of the Rheumatic Diseases.

  • Protection against alcohol-related dementia - researchers from the Loyola University Chicago Stritch School of Medicine found out that brain cells exposed to alcohol and fish oils have 95% less neuroinflammation and neuronal death than brain cells only exposed to alcohol.

  • Memory improvement - a study made by a team of researchers from the University of Pittsburg and published in Plose One reported that an increase in omega-3 fatty acids intake can help improve the working memory of young adults.

  • Enhancement of infant's sensory, cognitive and motor development- a study published in the Journal of Pediatrics reported that consuming omega-3 fatty acids during the last months of pregnancy enhances an infant's sensory, cognitive and motor development.

  • Protection against age-related vision loss - researchers from the University of Alberta's Faculty of Medicine and Dentistry discovered that supplementing the diet with DHA, an omega-3 fatty acid found in fish, hinders the accumulation of toxic molecules that usually builds up in the retina as a person ages.

What kinds of fish are high in omega-3 fatty acids?

Our body can't make its own omega-3 fats, so we must get them through the food that we eat. Fatty fish are excellent sources of omega-3 fats and these include salmon, fresh tuna, mackerel, Carp, anchovies, herring, sardines, jack (a.k.a. scad), pilchards, trout and whitebait.

How much fish should you eat?

The National Health Service, UK, recommends eating at least two portions of fish in a week, including one rich in omega-3 fatty acids and ideally weighs 140 grams when cooked.

Despite the considerable health benefits of eating fatty fish, eating too much may be detrimental to your health. . The NHS recommends no more than two portions of fatty fish a week for women who plan to get pregnant or are currently pregnant or breastfeeding. Men and women who don't plan to get pregnant are advised to eat no more than four portions of fatty fish in a week.

What is the risk of eating too much fatty fish?

According to the Food Standards Agency, fatty fish contain low levels of pollutants called PCBs (polychlorinated biphenyls) and dioxins. These pollutants don't have an immediate effect on health, but can be harmful when they build up in the body over time.

Mercury is another toxin that can be found in fish. Mercury occurs naturally in small amounts in the environment. However, industrial pollution can increase mercury levels that leak into lakes, rivers and oceans, and then turns up in the food fish eat. Mercury builds up in the body of fish when they consume this food.

Fish that are higher in the food chain, such as sharks, swordfish, tilefish and king mackerel tend to have higher levels of mercury than smaller fish. If you eat more than enough fish that contains mercury, the toxin can build up in your body. Mercury is particularly harmful to the development of the brain and nervous system of young and unborn children. On the other hand, mercury is unlikely to cause major health concerns in most adults.

Are there any other sources of omega-3 fatty acids?

Omega-3 fatty acids are also found in plant sources, such as walnuts, flaxseed, flaxseed oil, soybeans, soybean oil and canola oil. However, evidence of its health benefits, particularly to the cardiovascular system, isn't as strong as the evidence found in eating fish. The Mayo Clinic also recommends eating fish rich in omega-3 fatty acids than taking supplements as the former offers more heart healthy benefits than the latter.