Philip J. Goscienski, M.D.
November 2008
Isn't it frustrating? One group of scientists tells us that fish really is brain food, that it protects our hearts and that Americans don't get enough of it. Another group says that it's contaminated with mercury and other bad stuff and we'd better eat it only occasionally, if at all.
There is truth on both sides of the argument. Nutritionists advise us to get at least four servings of coldwater fish each week because the omega-3 fatty acids in fish benefit almost every system in the body. On the other hand, most seafood does contain industrial contaminants — just like most other foods and the water that we drink. The most recent consensus is that the benefits of fish outweigh the risks, even during pregnancy. It's eating the right kind of fish that matters.
Omega-3 fats are critical to every cell in the body, especially those in the brain. A lack of these nutrients is associated with depression, schizophrenia, attention-deficit hyperactivity disorder (ADHD), aggressive and suicidal behavior and post-partum depression.
In the early 1970s scientists wondered why the natives of Greenland rarely died suddenly of heart disease. The answer appeared to be their high intake of fish, a conclusion that has since been borne out by scores of other studies. Omega-3 fats help to stabilize nerves within the heart, preventing the "short circuit" that often occurs during a heart attack.
Bones benefit from fish, too. Although calcium is important in preventing osteoporosis, omega-3 fats are among the several other nutrients that help to avoid fractures.
Expectant mothers need an adequate intake of omega-3 fats in order that their babies' eyes and brain develop to their full potential. The Centers for Disease Control and Prevention warns women who are or may be pregnant to avoid eating swordfish, shark, tilefish and king mackerel, all of which contain high levels of mercury. There is no risk in smaller fish that are low in the food chain, including sardines, wild salmon, herring and most farmed fish A pregnant woman should err on the side of caution and limit her tuna intake to about 6 ounces per month and to avoid albacore altogether. Those guidelines also apply to children under the age of about 5 years.
Adults are not susceptible to brain damage at the levels of mercury that are present in commercial seafood.
A healthy immune system requires a balance of omega-3 fats as well as the omega-6 variety, which are present in vegetable oils and that are already overabundant in the average diet.
How you prepare the fish makes a difference. Fish sticks, for instance, have almost no healthy omega-3 fats but most contain saturated and trans fats, both of which contribute to heart disease, the number one cause of death in the United States. Batter-fried fish is no better.
The health benefits of eating fish are huge compared to the risks of mercury and other contaminants. Don't let the headlines scare you, especially if you're beyond kindergarten age.
Philip J. Goscienski, M.D. is the author of Health Secrets of the Stone Age, Better Life Publishers 2005. Contact him at drphil@stoneagedoc.com.