HEALTH BENEFITS
The U.S.D.A. recommends choosing fish more often for lunch or dinner for a healthy diet.
- Low in Fat or Fat Free
- Good Source of Omega 3
- High in Protein
- No Trans Fat
- Contains No Carbohydrates
- Fish and Seafood is a Good Source of HDL Cholesterol
2010 Report: USDA & FDA urge American's to eat more seafood
Click below to watch a new documentary about the health benefits of eating seafood.
Fish, Mercury, and Nutrition: The Net Effects
About the documentary:
"Are you getting the omega-3s you need for brain development and a healthy heart? The selenium for good immune response and brain function? The vitamin D and calcium for strong bones? If you eat ocean fish, you get these benefits. Do you need to worry about mercury?
Fish really is brain food! Fish, Mercury, and Nutrition: The Net Effects presents the many benefits of eating ocean fish and the risk of mercury exposure for the population with the most to gain (or lose): unborn and young children. Pregnant and nursing moms will learn why two ocean fish meals a week during the critical window of development can safely give their babies lifelong benefits. The rest of the population also benefits by including ocean fish in their healthy diets. "
Pregnancy
During pregnancy, you have at least three chances everyday to boost your baby's health. A diet full of nourishing foods, packed with vitamins and minerals, can go a long way to ensure a bright future for your little one.
Fish is one of the smartest food choices you can make, literally. A type of omega-3 fatty acid found in abundance in seafood, called DHA, is needed for the best possible development of your baby's brain. Need more bang for your bite? Low-fat, high-protein fish is also good for mom's brain, heart and weight.
For more about seafood science, read summaries of the latest studies, visit Perinatal Nutrition Working Group and check out recent media coverage below.
Benefits for Baby
Benefits for Mom
- May help prevent and manage post-partum depression. Low levels of omega-3s are associated with low levels of the brain chemical, serotonin. And low levels of serotonin are linked to depression. Read "Eat Fish, Beat Post-Partum Blues"
- Helps manage optimal weight gain. Choose fish prepared healthfully - for example baked, broiled, grilled, microwaved or steamed.
- Protects heart health. Read "Eat Fish, Your Heart Will Love You"
Types of Fish to Focus On
For Women Who Are or May Become Pregnant, Breast feeding Women, and Young Children
- Eat a variety of 12 ounces, or 2-4 meals, cooked seafood each week. If you like, up to six ounces can be albacore tuna. Avoid Shark, King Mackerel, Tile fish, and Swordfish.
- All fish contain traces of mercury, but these fish - which most American's already don't eat - should be avoided as they tend to have higher levels. Read "What You Need to Know About Mercury in Fish and Shellfish"
Additional Resources
A Seafood Lover's Guide to Eating During Pregnancy
For Good Health, Go Fish
Associations of maternal fish intake during pregnancy and breastfeeding duration with attainment of developmental milestones in early childhood: a study from the Danish National Birth Cohort
Authors: Emily Oken, et al.
Harvard Medical School
Journal: American Journal of Clinical Nutrition, September 2008
Summary: Researchers followed over 25,000 Danish mother/child pairs to determine the overall effect of maternal fish intake during pregnancy on child development. Mothers were interviewed about how much fish they ate, and then about their children’s developmental milestones like crawling and putting words together. Compared with women who ate the least fish, women with the highest fish intake (2 ounces per day on average) had children 25% more likely to have higher developmental scores at 6 months and almost 30% more likely to have higher scores at 18 months.
Beneficial Effects of a Polyunsaturated Fatty Acid on Infant Development: Evidence from the Inuit of Arctic Quebec
Authors: Joseph L. Jacobson, et al.
Wayne State University School of Medicine
Journal: Journal of Pediatrics, March 2008
Summary: This study looked at over 100 Inuit infants and their mothers in Arctic Quebec to determine effects of a high fish and sea mammal diet. Higher DHA omega-3 concentration is associated with longer gestation, better visual acuity at 6 months, and better mental and motor skills at 11 months.
Essential n-3 Fatty Acids in Pregnant Women and Early Visual Acuity Maturation in Term Infants
Authors: Sheila M. Innis, et al.
Child and Family Research Institute, Canada
Journal: American Journal of Clinical Nutrition, March 2008
Summary: Researchers studied 135 women and their babies in a double blind prospective study to determine whether DHA omega-3 status is so low among some pregnant women to pose a risk to their babies' development. The researchers found that the women who eat lots of meat and little fish are deficient in omega-3 fatty acids, and their babies do not do as well on eye tests as babies from mothers who are not deficient.
Maternal Seafood Consumption in Pregnancy and Neurodevelopmental Outcomes in Childhood
Authors: Joseph R. Hibbeln, et al.
U.S. National Institutes of Health
Journal: The Lancet, February 2007
Summary: Researchers followed nearly 12,000 mother/child pairs enrolled in the Avon Longitudinal Study of Parents and Children (ALSPAC) to assess the impact of factors such as diet and lifestyle on health and growth during pregnancy. Mothers who eat the most seafood during pregnancy -- more than 12 ounces per week -- have children with the highest developmental outcomes. Researchers conclude advice to limit seafood consumption could be detrimental to optimal fetal development.
Seafood Choices: Balancing Risks and Benefits
Authors: Institute of Medicine Committee on Nutrient Relationships in Seafood Institute of Medicine of the National Academies
Journal: IOM Report, October 2006
Summary: A comprehensive investigation weighing the benefits and risks of seafood consumption, this IOM report was established to assist federal agencies in guiding consumers in the decision making process. Conclusions of the report recommend that adults consume seafood as part of a healthy diet. The report notes pregnant women and women who may become pregnant are encouraged to include seafood in their diets in accordance with the already established federal recommendations.
Heart Disease
An oily fish diet increases insulin sensitivity compared to a red meat diet in young iron-deficient women
Authors: Santiago Navas-Carretero, et al.
Spanish National Research Council
Journal: British Journal of Nutrition, August 2009
Summary: Researchers followed 25 young iron-deficient women to compare how two diets – one rich in oily fish, the other rich in red meat – affect several how two diets – one rich in oily fish, the other rich in red meat – affect several factors linked to type 2 diabetes. Insulin levels were nearly 20 percent lower with the oily fish diet than with the red meat diet. High insulin levels are often related to insulin resistance and type 2 diabetes. Iron status was similar in both groups, suggesting oily fish is a source of iron that may have additional insulin sensitivity benefits.
Fish Consumption among Healthy Adults is Associated with Decreased Levels of Inflammatory Markers Related to Cardiovascular Disease
Authors: Antonis Zampelas, et al.
Harikopio University, Athens, Greece
Journal: Journal of the American College of Cardiology, July 2005
Summary: This Greek study of more than 2,000 men and women shows participants who eat fish regularly have lower levels of heart disease markers.
Mercury, Fish Oils, and the Risk of Myocardial Infarction
Authors: Eliseo Guallar, et al.
Johns Hopkins Medical Institutions
Journal: New England Journal of Medicine, November 2002
Summary: This study explored the suggested relationship between mercury and risk of heart disease. The mercury and long-chain omega-3 levels of over 680 men with a first diagnosis of heart attack were measured and compared to a control group. Results show a decrease in heart attack risk with an increase in DHA omega-3 fatty acid level, while high mercury content may lessen the cardioprotective effect of fish intake.
Eye Disease
Eating fish weekly may lower risk of age-related eye disease
The Impact of Fish and Shellfish Consumption on Age-Related Macular Degeneration
Authors: Bonnielin K. Swenor, MPH
Johns Hopkins University
Journal: Ophthalmology, the official journal of the American Academy of Ophthalmology, July 2010
Summary: This study explored the suggested relationship between fish intake and risk of serious vision loss from age-related macular degeneration (AMD). The study shows that people who consume fish regularly tend to have lower rates of AMD versus people who less frequently eat fish.
Alzheimer's
Author: Jenny Hope
Journal: WWW.SEAFOOD.COM
Article:
Eating grilled or baked fish just once a week could stave off Alzheimer's by stopping the brain from shrinking, claim researchers.
A new study establishes for the first time a direct link between fish consumption and the health of 'grey cells' that are vital for memory and other key brain functions.
It used MRI scans to track the brain health of 260 healthy people over 10 years, and the link to fish consumption. Eating grilled fish is believed to stave off Alzheimer's in later life, according to a new study those eating fish at least once a week had higher levels of grey matter, providing the fish was grilled or baked - fried fish had no benefits.
The new 10 year study from US researchers at the University of Pittsburgh School of Medicine will be presented at the annual meeting of the Radiological Society of North America in Chicago. Lead author Cyrus Raji, from UPMC and the University of Pittsburgh School of Medicine, said: 'This is the first study to establish a direct relationship between fish consumption, brain structure and Alzheimer's risk. 'The results showed that people who consumed baked or broiled (grilled) fish at least one time per week had better preservation of grey matter volume on MRI in brain areas at risk for Alzheimer's disease.'
Alzheimer's and other forms of dementia, which causes shrinkage of the brain, affect more than 700,000 people in the UK. Alzheimer's disease, the most common form of dementia, leads to a progressive loss of memory and thinking ability.
Altogether 260 people were enrolled into the latest study, selected from a different research project on heart health, who had no mental deterioration. Alzheimer's sufferers face a progressive loss of memory and thinking ability There were 163 patients who consumed fish on a weekly basis and the majority ate fish one to four times per week, based on questionnaire data. Each patient underwent 3-D volumetric MRI of the brain which produced data that could be used to map the volume of grey matter in different areas of the brain over a 10-year period.
Regular fish consumption of one to four times a week was found to preserve grey matter and reduce the risk for Alzheimer's disease. There was a fivefold cut in risk of developing memory loss known as mild cognitive impairment or Alzheimer's if there were bigger areas of the brain in the hippocampal, posterior cingulate and orbital frontal cortex regions. The study controlled for age, gender, education, race, obesity, physical activity, and the presence or absence of apolipoprotein E4 (ApoE4), a gene that increases the risk of developing Alzheimer's.
Dr Raji said brain volume was crucial to brain health and when it remains higher, brain health is being maintained. Declining levels of grey matter indicate that brain cells are shrinking. He said: 'Consuming baked or broiled fish promotes stronger neurons in the brain' s grey matter by making them larger and healthier. This simple lifestyle choice increases the brain's resistance to Alzheimer's disease and lowers risk for the disorder.' The results also demonstrated increased levels of mental activity in people who ate fish.
'Working memory, which allows people to focus on tasks and commit information to short-term memory, is one of the most important cognitive domains' said Dr Raji. 'Working memory is destroyed by Alzheimer's disease. We found higher levels of working memory in people who ate baked or broiled fish on a weekly basis, even when accounting for other factors, such as education, age, gender and physical activity.' But eating fried fish however, did not increase grey matter volume or protect against cognitive decline. Previous research found eating fish three times a week led to a reduction in harmful brain lesions that can trigger Alzheimer's disease and stroke.
It is thought that omega 3 fatty acids in fish oils may reduce inflammation of the brain and play a part in brain development and nerve cell regeneration. Oily fish contains the highest levels of omega 3 fatty acids, which are considered essential because the body cannot make them from other sources and must obtain them through diet.
Dr Anne Corbett, research manager of the Alzheimer's Society, said: 'This moderately sized study adds weight to existing evidence suggesting that eating fish reduces your risk of developing cognitive decline. 'However, this study did not account for lifestyle factors such as other foods or exercise which could also have had an effect. 'The best way to lessen your chance of developing dementia is to eat a healthy diet including fruit and vegetables along with taking regular exercise and giving up smoking.'
'While research into the causes of dementia is important what is also vital is good quality services for people living with the condition. Alzheimer's Society, as part of the Dementia Action Alliance, is today calling for dementia services to be protected from local authority cuts.'
Alzheimer's
