Fish is Good for your Health

By Nancy Adler

I’m fortunate in my role as a private practice nutritionist to be able to work with people and their families. They’re just like me, trying to get dinner on the table after a long day and make the best food choices for their families that they can. They often ask about some of the same things and I’ve collected some reliable resources over the years that I’d love to share with you, too.

It’s no secret that seafood can pack a punch when it comes to nutrition. It’s included in the diets of some of the healthiest populations around the world and many cultures have a long history of enjoying seafood in traditional diets. So there’s been a lot of attention on omega-3s and there’s a huge body of research out there. In fact, omega-3s are one of the most studied nutrients of all. Here’s a quick rundown of what we know about the benefits of omega-3s:

Heart Health: Enjoying seafood on a regular basis can help lower blood pressure, decrease triglyceride levels, and increase consumption of omega-3 fatty acids.

Brain Health: Seafood is a rich source of EPA and DHA, the fatty acids that can be protective for brain health in adults and support healthy brain development in infants and children. That’s why it’s recommended that pregnant women meet the recommended intake for seafood (two servings per week) to support a healthy pregnancy.

Depression and Mood: There appears to be a link between high consumption of seafood and lower rates of depression in cultures that eat a lot of fish. Omega-3s may also help with depression and other mood disorders, but more research is needed and supplements should not be considered a primary treatment.

So if you’ve been curious about cooking fish and seafood, the nutrition or safety of seafood, or what a nutritionist shops for, read on for answers to some of the most commonly asked seafood questions.

Can I get the same benefits from fish if it’s fresh, frozen or canned?

This is the #1 most asked seafood question and the answer is fortunately, yes. There is little or no nutritional difference between fresh, frozen, and canned seafood. We are lucky to have an abundance of options that fit many budgets. Plus, for most of us here in the USA, it’s not always practical or affordable to purchase fresh seafood. In fact, frozen or canned options are actually what I prefer because it’s often less expensive and better quality than some of the fresh options where I shop.

Does everyone need Omega 3 supplements?

This is a tough one to answer because it depends. And I know that answer is likely not what you’re looking for, but it’s true. I use a “food first” approach and aim to get most of my nutrition from my plate, not a supplement. But there are times when nutrition needs change or it’s difficult to get 100% of your daily nutrition from food. In those times, a high quality supplement can help fill the gaps. Just remember that a supplement should be just that – supplemental to your diet. There are pros and cons to each approach, just like with everything else in life. Supplements can be helpful for people who can’t or don’t consume seafood. Allergies are a concern for some and other people choose to eat a plant-based or vegan diet.

I don’t really like fish, what’s the best way to start eating more fish?

This is a great question because it’s always exciting whenever someone wants to explore their options. And there are so many to choose from. I think most people that are hesitant to add more seafood are wary of the fishy taste, so usually I recommend starting with white fish. This is a category of fish that’s less “fishy” tasting because of a lower fat content. Fat carries flavor, so oily fish such as salmon has a much different taste and texture. Here are some varieties of fish that might be a good place to start: cod, halibut, or tilapia, freshwater fish like trout or catfish, tuna from cans or pouches.

Seafood like shellfish or crustaceans are another good place to start if you don’t enjoy fish. Shrimp or scallops can be less intimidating because of their smaller size. If you don’t want to commit to a full serving, you can just test the waters with a piece or two. And of course, there’s always crab and lobster that are usually served in really yummy ways with lots of butter for flavor or sauces for dipping.

Don’t start with something like mussels or oysters – the texture and appearance might not be the most encouraging for newbie, but they’re still delicious and might be something you enjoy later. Tinned or canned fish can be really affordable, but might also be intimidating. Sardines and anchovies, as nutritious as they are, might not have a lot of appeal if you’re cautious about eating fish that still looks like…you know…a fish. But keep an open mind, there is great taste and nutrition to be had by expanding your options.

How can I get my fish to taste better?

This is one of my favorite seafood questions. There are subtle differences in the taste and texture of fish and that can help guide your culinary adventures in the kitchen. Here’s a preview of a section from the cookbook, “The Pescatarian Cookbook”, that can help with this question. Consider these five things when building delicious flavor in a recipe with fish or seafood:

Cooking Method: Smoking, grilling, and baking fish yield very different flavors. Experiment with how you prepare your favorite fish to refresh your routine.

Crank the Heat. No, not the spice level. Simply try to serve your hot entrees hot. As food cools, it’s less likely to carry aromas into your mouth and nasal cavity. By serving your meal immediately, you enhance your awareness of flavor without adding a single ingredient. Season Early; flavor blooms in a dish when elements cook together. You can create more balance between salt, fat, acidity, and sweetness when you introduce seasonings earlier in the cooking process versus adding just before serving.

Keep an Open Mind. You may see ingredients in these recipes that make you question whether they belong. But heat, acid, and time change how flavors interact so don’t be afraid to experiment. Trust your taste buds to let you know whether it’s worth repeating.

Savor the Moment. Mindfulness is often the final ingredient needed to create harmony in a meal. Regardless of how a dish is prepared or seasoned, tuning into your enjoyment of the eating experience leaves a lasting impression.

Is it ok to buy fish that isn’t wild caught? In my humble opinion, yes. There are many different ways to source seafood and fish. Not all of them are environmentally friendly, so I definitely recommend doing your homework to make sure your choices align with what you feel is most important. Not all farmed fish is bad and not all wild caught fish is good. I like to use Fish watch and Seafood Watch (which also has an app!) to guide my choices when I’m shopping.

Is it safe to eat fish with all the Mercury? The real risk is actually eating too little fish, not too much. But mercury concerns are valid and something to be aware of. It’s rare to see mercury toxicity from seafood consumption but it does happen if someone were to only eat high-mercury fish. Mercury is a neurotoxin so definitely something to watch out for to avoid some serious side effects. Here are four common species to be aware of: King Mackerel, Shark, Swordfish, White or albacore tuna. Just be aware that mercury is found in low or trace amounts in most fish, not just these four species. It is ingested as part of their natural diets and accumulates in the flesh. However, the guidelines to consume eight to twelve ounces of fish per week are established as safe levels of intake. Advisories are also issued through state and local health departments and the EPA (U.S. Environmental Protection Agency) if there is concern for high mercury levels in local or domestic fish.

For pregnant women, Big Eye Tuna (like the type used in sushi) is the one to avoid. Otherwise, there is no risk to using tuna as an option to get your recommended two servings of seafood.

Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900