Eat Fish?: Pros and Cons

You have probably heard – especially recently –that you should eat fish. This is said to increase your intake of omega-3 fatty acids to improve heart health. Take a moment to reconsider eating fish. If you already are a fish-eater, I encourage you to make educated choices on what and how much fish to consume.

Contaminants in the water

There are some major health risks that are associated with eating fish. One major risk results from the level of contaminants found in fish and is the focus of this article. Because fish live in waters that absorb many environmental pollutants, fish and shellfish are one of the most polluted food sources. The larger and carnivorous fish contain the highest amount of pollutants since they have consumed other polluted fish, concentrating the toxins in their tissues. What are the toxins that are found in many fish? Researchers have found these toxins to include PCBs (polychlorinated biphenyls), mercury and other toxic metals, dioxin, and pesticides.

According to the EPA (Environmental Protection Agency), studies have found the following risks from PCBs and dioxin to humans:

• decreased birth size,
• earlier births,
• impaired visual recognition,
• poor short-term memory,
• reduced cognitive function,
• disrupted endocrine function,
• increased behavioral problems,
• growth delay,
• increased middle ear disease in children,
• decreased penile length in boys ages 11-14,
• reduced psychomotor function in infants,
• increased risk for cancer,
• hypertension,
• adverse affects on the hepatic, cardiovascular, immune, musculoskeletal, endocrine, gastrointestinal, and dermal systems. [1]

Clearly, a healthy PCB and dioxin intake should be zero. Most of these studies traced the levels of PCBs and dioxin in people to their fish intake.

Mercury affects your heart, brain and immunity

Methylmercury is equally detrimental. Some of the documented health effects include negative effects to the cardiovascular and immune systems and to the nervous system. Ironically, fish is consumed for heart health but mercury has been linked with an

• increase rate of death from cardiovascular disease,
• increase in blood pressure, and
• irregular and increased heart rate.
• Another study found that those who have had a heart attack were found to also have high mercury levels.

This food is good for your heart? In whose reality? Maybe in the world where is no mercury pollution in the fish!

Some of the nervous system effects include

1. abnormalities in language, memory and attention span in children exposed to methylmercury during their mother’s pregnancy.
2. Brain damage and learning disabilities may occur in prolonged and repeated exposure to low doses of mercury. Although fetuses, infants, and children are most at risk, the effects of mercury are also evident in adults.
3. For example, methylmercury has been implicated in altering immune function, inducing cancers, reducing fertility, and increasing spontaneous abortion.[2]
4. Dementia and other aging-related neurological decline may also be traced to methylmercury consumption. [3]

Attention all pregnant women, kids and women who may want to have kids someday

Many health professionals believe the health risks from eating fish should be taken seriously, especially among those who are most susceptible to toxins in fish: woman in childbearing years, pregnant and nursing women, and children. However, all people, regardless of age, could be impacted by these chemicals. Mercury, dioxin, and PCB’s are found in many areas of our environment like rain water and soil. However, studies show that the majority of humans’ intake of these toxins is through  two food sources: [4]

1. Animal products and
2. processed foods are the largest source in our food supply.

Relying more on plant sources of omega-3 fatty acids and protein rather than fish and other animal foods will lessen our intake of these risky toxins. Organic plant food sources are the best choice as they are most likely to have less toxins.

I would strongly urge parents of small children and women who are pregnant or may become pregnant at any time in the future, to forgo fish consumption altogether. There is no reason to include this risky food in the diet. For those adults who can’t imagine eliminating fish and seafood from their diets and are willing to take the risk, checkout this website for more information on fish that are less contaminated: www.oceansalive.org In general, choosing smaller fish that are not carnivorous is a better bet. But remember that you are still choosing a higher contaminated food source than the plant food which supplies the same nutrients as fish in a cleaner package.

Good plant sources of omega-3 fatty acids include

• flax seed,
• hemp seed,
• walnuts,
• soybeans,
• canola oil, and
• leafy greens.

Recommendations are that people get 1.3% of calories from omega-3 fatty acids. For a person needing a 2000 calorie diet, this would amount to about 4 g of omega-3 fatty acids. A person could meet their needs consuming one tablespoon of ground flaxseed which provides 2.6 g and 1 ounce of walnuts which provides 2.7 g.

Fish oil supplements

So what about fish oil supplements? Some omega-3 supplements do not always contain what they claim to contain on the label. Additionally, many fish oil supplements can become rancid. Rancid omega-3 fatty acids are not healthy and beneficial nutrients. Also concentrated fish oil in a capsule can still contain high levels of environmental contaminants since many of the contaminants are found in the fat or oil of the fish. A fish oil capsule could contain even more contaminants than the original fish. A good way to determine the level of mercury for some contaminants is to check with consumerlab.com. This independent testing company also checks to see if the ingredients listed on the bottle are actually in the capsule. However, not all contaminants are tested so there is still a risk with fish oil supplements.

There are clean sources of longer chain omega-3 fatty acids such as DHA available in supplement form for those who require a higher intake. DHA, an omega-3 fatty acid, originated in microalgae which fish ate to obtain the DHA in their tissues. Unlike all fish oil supplements, DHA supplements are prepared in a laboratory in a very clean and unpolluted environment.

Food borne illness

There are other health risks in consuming fish not yet mentioned and that is the foodborne illness that can result from eating bad fish. Fish is a large contributor to the foodborne illnesses that sicken thousands (or more) of people each year. There are many delicious meals that provide lots of protein, omega-3 fatty acids and other nutrients found in fish without having to take any of the health risks associated with fish. I would encourage you to explore these other options.

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