Philip J. Goscienski, M.D.
July 2011
Mom had it right when she told you that fish was brain food. Scientists agree with her. From shrimp to swordfish, the omega-3 fats that they contain play a vital role in the functioning of every cell in the body, but especially those within the brain and nervous system. Anthropologists link the rapid cultural advances of Homo sapiens to the period about 150,000 years ago when our ancestors learned how to gather food from coastal waters. Population studies suggest that as the distance from large bodies of water increases, so does the incidence of neuropsychiatric problems such as aggressive behavior. (Midwesterners relax; our remarkable food distribution system has made that a non-issue.)
Omega-3 fats are possibly the single most important nutrient group that is lacking in the American diet. Nutritionists recommend about four servings per week of smaller species of coldwater fish that are low on the food chain and less likely to contain contaminants such as mercury and other chemicals. Physicians advise pregnant women to avoid the larger species of fish and to limit their intake of tuna. The smaller species of fish like sardines and salmon, both of which are high in omega-3 fats, are safe from most contaminants and they are excellent sources of protein as well.
These polyunsaturated fats contribute to heart health, strengthen bones and boost immunity. Deficiency of omega-3 fats has been linked to various neurological disorders including depression, ADHD and schizophrenia.
By the time ancient humans discovered fish they had already learned how to control fire. Even so, Stone Age sushi was probably a mainstay of their menu. If they did cook their meat and fish it was likely done in pits in the manner of the Hawaiian luau or New England clambake or roasted on a spit.
Unfortunately, we have ruined fish the way we ruined the potato, by stripping away the healthy parts and deep-frying what's left. Fish sticks do have some omega-3 fats but we fry them in saturated fat and then add salt. This is more than a matter of taste. Recent studies suggest that consumption of fried fish may be related to a higher incidence of stroke.
For those who really don't care for fish, chowders like cioppino are a tasty alternative. It originated among Italian fishermen in the San Francisco Bay area and contains a variety of fish and shellfish as well as tomatoes and spices.
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.