January 6, 2013 — All things considered, 2013 was not the best year for fish news. We learned all about the dangers of contaminated fish sources and, just in December, a large-scale study published in The Journal of Nutrition found some evidence to contradict the commonly held belief that a fish-rich diet improved cognitive function in old age.
But, looking forward, the news gets better: In its first issue of 2014, the Journal of the Academy of Nutrition and Dietetics released a new position on fat intake, promoting fatty fish as the go-to source for polyunsaturated fatty acids:
It is the position of the Academy of Nutrition and Dietetics that dietary fat for the healthy adult population should provide 20 percent to 35 percent of energy, with an increased consumption of n-3 polyunsaturated fatty acids and limited intake of saturated and trans fats.
Two "long-chain" omega-3 fatty acids found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are not made by the human body, meaning we need to eat them from a dietary source. Many people get omega-3 fatty acids from plant sources like flax seeds and walnuts, though this type of "good" fat — alpha-linolenic acid — only partially converts to EPA and DHA in the body and doesn't have the same amount of research behind it that omega-3s derived from fish do. Here are nine reasons to eat fish for your health:
Save your eyesight
In a large-scale study of French subjects, researchers found that eating a diet high in omega-3 fatty acids was strongly correlated with a reduced risk of age-related macular degeneration, a degenerative condition in which the central retina becomes damaged. It is the most common cause of lost eyesight in elderly populations.
Cut your risk of a deadly heart attack
Heart disease is the leading cause of death among U.S. adults, but eating a diet rich in fatty fish may help reduce your risk of dying from the disease.
In a meta-analysis of several observational and controlled studies, Harvard School of Public Health professors Dariush Mozaffarian and Eric Rimm discovered that eating fatty fish once or twice a week, for a total omega-3 fatty acid intake of 2 grams, reduced a person's risk of cardiac death by 36 percent and of death from any cause by 17 percent.
Although fish stocks are often polluted with small amounts of toxicants, including mercury, PCBs and dioxins, the American Heart Association states that the potential danger is outweighed by the benefit of fish's nutrient density. They aren't just making that up: A 2011 study, also performed by Mozaffarian, found that among a cohort of 173,000 men and women, those who consumed a great deal of fish and also had the highest concentrations of mercury (as measured by toenail clippings) still had a 15 percent lower risk of heart disease compared with those who had the lowest concentrations — indicating a diet low in seafood.
Read the full story at the Huffington Post