Fish and other seafood are identified as good source of protein and does not comprise of high saturated fats. Comparatively to other fatty meats even the calories level is low in fish and seafood.
The above given fact proves that fish is a valuable addition to anybody's diet. In fact you can view great advantage of fish. By consuming fist at least two time a week can be an excellent source for your body, as it one of the richest natural sources of Omega 3 essential fatty acids. Fatty fish like mackerel, salmon, trout, and sardines comprise high levels of Omega 3 fatty acids.
Researchers by now have proved that Omega 3 fatty acids offer safety against harmful cardiovascular disease by reducing the levels of poor cholesterol and lowers blood pressure slightly. Some studies have also exposed several health benefits such as defending children from asthma and lowering the risk of prostate cancer.
Omega 3 also prevents the onset of diseases such as macular degeneration, one of the most common causes of blindness associated with aging. It also helps diabetics maintain better control of blood sugar levels and has been shown to delay the onset of dementia and even Alzheimer's disease.
Other of late research and studies have concentrated on its effect on the body's nervous system, which was proven beneficial for brain function and most effective for fighting against depression.
Omega 3 fatty acids do not occur naturally in cells of the body and must therefore be obtained through one's diet. Clearly Omega 3 fatty acids have many health benefits but do they have to come from fish and seafood?
There are 3 main types of omega 3 fatty acids: ALA - alpha-linolenic acid, EPA - eicosapentaenoic acid and DHA - docosahexaenoic acid.
Alpha-linolenic acid (ALA) is generally found in tofu, soybeans, canola walnuts and flaxseed and oils that are derivative from these products. Although, ALA has to be converted in the body cells before it actually gets absorbed. In fact our body cannot make such conversion and evidence that this conversion essentially takes place is rather unsubstantiated.
As a result EPA and DHA become the most significant dietary sources of Omega 3 fatty acids and this is where fish comes into its own. They are one of the most abundant sources of DHA and EPA.
Naturally, too much of anything can have negative effects and eating fish is no exception. One major negative of eating too much fish is the incidental and unintended consumption of contaminants which the fish have picked up in the waterways. While there are a variety of industrial contaminants that are of concern the primary problem is mercury.
Due to differences in food sources mercury levels in fish vary depending on whether the fish are farmed or caught in the wild. However, in general larger fish, higher up in the food chain have a greater accumulation of contaminants including mercury. In normal circumstances the levels of mercury in most fish are not likely to cause serious concern to a healthy adult unless consumed to excess.
On the other hand, new born, children and pregnant women are more at risk and vulnerable at lower levels of mercury. It is therefore imperative to restrict the eating of fish by persons in above categories. Mercury could spoil the developing nervous systems of young children or the developing fetus and as well might augment the risk of miscarriage in pregnant women.
The preponderance of evidence however falls squarely in favor of eating fish. The health benefits derived from Omega 3 far outweigh the possible risks from contaminants. If consumed in moderation there is little doubt that fish can be extremely beneficial.
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