Your Health: Boosting Fish Consumption Benefits Health

[Guest guest]

Re: discussion earlier this week, I just received this today:

Your Health: Boosting Fish Consumption Benefits Health

Rallie McAllister, M.D., M.P.H.

If you're like most Americans, your diet includes far more steaks and

hamburgers than it does fish. While the average American puts away nearly 70

pounds

of beef annually, per capita fish consumption is far lower, weighing in at

less than 17 pounds per year.

Although fish may not be our favorite food, most of us could stand to eat a

little more. A growing body of scientific evidence suggests that diets rich

in fish improve heart health and reduce the risk of dying from

cardiovascular disease.

The heart-healthy benefits of fish gained widespread attention in the early

1970s, when researchers reported that Eskimos had a remarkably low incidence

of heart disease, thanks to a fish-rich diet. More recently, a study of

222,000 individuals found that those consuming the highest amounts of fish

enjoyed

a 40 percent reduction in the risk of death due to heart disease.

Eating fish isn't just good for your heart; it's also beneficial for your

brain. When scientists at Tufts University evaluated the diets of nearly 900

men

and women, they found that those whose diets were highest in fatty fish,

such as salmon, mackerel and herring, had a significantly lower risk of

developing

Alzheimer's disease.

After examining the dietary habits of more than 2,500 men, German

researchers discovered a strong correlation between fish consumption and

protection from

prostate cancer. Compared to men who ate fish-free diets, those who dined on

fatty fish at least once a week had a 43 percent lower risk of the disease.

If you don't like the taste of fish, or if you just can't seem to work it

into your diet on a regular basis, taking a fish oil supplement may be in

your

best interest. Both fatty fish and fish oil supplements are rich in omega-3

fatty acids, substances known to possess a number of important health

benefits.

In a landmark study of more than 11,000 patients recovering from recent

heart attacks, scientists evaluated the effects of fish oil supplementation

on health

outcomes. Among patients taking fish oil supplements, the risk of death was

reduced by 45 percent.

The omega-3 fatty acids in fish oil can lower blood levels of triglycerides.

In normal amounts, triglycerides are essential to good health, but an

abnormally

high triglyceride level is considered to be an independent risk factor for

heart disease.

In addition to calcium and vitamin D, the omega-3 fatty acids in fish and

fish oil may help build a stronger skeleton. The results of a study

published

in the American Journal of Clinical Nutrition revealed that young men with

the highest blood levels of omega-3 fatty acids had greater bone mineral

density

than those with lower omega-3 levels.

Fish oil appears to play an important role in the treatment of autoimmune

disorders. In a study of 50 patients with rheumatoid arthritis, those taking

fish

oil supplements for 15 weeks experienced significant reductions in joint

swelling, stiffness and pain.

Fish oil has also been shown to improve symptoms in individuals with

psoriasis and other inflammatory skin conditions. In folks with mild to

moderate asthma,

supplementation can make breathing easier and reduce reliance on certain

asthma medications.

Consumption of fish oil has been linked to a lower risk of major depression.

Scientists speculate that the omega-3 fatty acids in fish oil may boost the

activity of mood-enhancing neurotransmitters, including serotonin and

dopamine.

Higher intakes of omega-3 fatty acids have been correlated with a greater

volume of brain matter in areas associated with the regulation of mood and

emotions.

While people with lower omega-3 levels are more likely to have a negative

outlook on life, those with higher levels tend to share a more positive

mindset.

For most healthy adults, taking a fish oil supplement is a safe, effective

way to boost intake of omega-3 fatty acids. When taken as directed, the most

common side effects are a lingering fishy aftertaste and mild stomach upset.

In a 2003 issue of Consumer Reports, an evaluation of 16 fish oil

supplements found all to be free of mercury, herbicides and pesticides.

Additional testing

confirmed that the 16 supplements contained roughly the same amounts of

omega-3 fatty acids as listed on their respective labels.

If you like fish, you can improve your health by making it a regular part of

your diet. If you're not a fan of finned foods, taking a fish oil supplement

may be the next best thing.