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Compared to most meats and poultry, fish is much lower in total fat and saturated fat, is a source of very high-quality protein, supplies lots of vitamins and minerals and contains high levels of omega-3 fatty acids. By adding one or two fish meals to your family's diet each week, you can net some very hefty health benefits.
Side-Effects
Note: The Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) have issued advisories about eating fish that may contain harmful levels of mercury. The fish included in the advisories are freshwater fish and some larger types of saltwater fish. The advisories are intended primarily for pregnant women, women who may become pregnant, and young children.
Mercury is found naturally in nature, but pollution has greatly increased the amount found in the ocean and freshwater streams and lakes. While most mercury pollution is released into the air, it often finds its ways into waterways. Bacteria in the water can transform mercury into a more toxic form called methyl mercury. Methyl mercury is a potent poison and is especially dangerous for pregnant women and young children. Exposure to large amounts of methyl mercury can damage the nervous system and impair mental development.
The FDA advisory singled out these large saltwater fish: shark, swordfish, tilefish, and king mackerel. Methyl mercury can be found in all fish; however, long-lived, larger fish that eat smaller fish tend to have higher levels of methyl mercury in their bodies.
The EPA said that the same groups included in the FDA advisory should limit their consumption of fish caught by family and friends (non-commercial fish). The EPA said that many state and local agencies monitor their waters for substances such as methyl mercury. Because some areas have greater mercury contamination than others, the EPA urged people to check with these agencies to see what they recommend.
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Increased Fish Consumption can help with the following: | | | | | Autoimmune |  Multiple Sclerosis | The Swank diet includes eating fish at least 3 times per week. Alternately, fish oils could be substituted at 1500mg three or more times per week. |
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Diet |
Not recommended for:
 A Raw Food/Fruitarian Diet
A Vegetarian Diet
A Vegan Diet |
Environment / Toxicity |
Not recommended for:
 Mercury Toxicity (Amalgam Illness)| | There is increasing concern over fish, which are being found to contain significant levels of mercury. These levels are coming from eating smaller fish which have been bio-accumulating mercury over time. The large predator fish, such as swordfish/marlin, ahi (yellow fin tuna), king mackerel, shark (often sold as imitation crab), and tilefish have the highest accumulations because they are at the top of the food chain (well, almost!) Many people who consume significant amounts of these fish are showing very elevated levels of mercury in their hair. The FDA is currently recommending most other fish as safe for consumption at amounts of 1kg per week or less. |
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Mental |
Not recommended for:
Attention Deficit Hyperactivity Disorder (ADHD)| | Nearly all fish and shellfish contain traces of mercury, which it is believed can reduce childrens' ability to concentrate. The main types of fish to avoid include shark, swordfish, king mackerel and tilefish. |
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Uro-Genital |
Not recommended for:
Motherhood Issues| | Based on the recommendations of the Environmental Working Group and the U.S. Public Interest Research Group, it is recommended that shark, swordfish, king mackerel and tilefish, tuna, sea bass, halibut, marlin, pike, Gulf coast oysters and white croaker not be eaten by pregnant women and women of childbearing age who might become pregnant due to mercury contamination. It also recommended that nursing mothers and young children steer clear of these fish. In addition, the report says canned tuna, mahi-mahi, cod and pollack should not be eaten more than once a month. |
Pregnancy-Related Issues| | Based on the recommendations of the Environmental Working Group and the U.S. Public Interest Research Group, it is recommended that shark, swordfish, king mackerel and tilefish, tuna, sea bass, halibut, marlin, pike, Gulf coast oysters and white croaker not be eaten by pregnant women and women of childbearing age who might become pregnant due to mercury contamination. It also recommended that nursing mothers and young children steer clear of these fish. In addition, the report says canned tuna, mahi-mahi, cod and pollack should not be eaten more than once a month.
"The widespread contamination of fish with mercury has given its reputation as 'brain food' a new and disturbing connotation. Mercury is toxic to the developing fetal brain, and exposure in the womb can cause learning deficiencies and delay mental development in children."
A Center for Disease Control report finds that an estimated 375,000 babies being born each year at risk of neurological problems due to exposure to mercury in the womb. The Mercury Policy Project report indicates that at least 10 percent of women of childbearing age have levels of mercury in their bodies that exceed what the U.S. Environmental Protection Agency considers acceptable and this translates to nearly six million women. |
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Increased Fish Consumption can help prevent the following: | | | | | Tumors, Malignant | Cancer, General| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30 to 50 percent lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30 percent lower risk), endometrial cancer (20 percent lower risk), and ovarian cancer (30 percent lower risk). |
Colon Cancer| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30-50% lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30% lower risk), endometrial cancer (20% lower risk), and ovarian cancer (30% lower risk). |
Esophageal Cancer| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30 to 50 percent lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30 percent lower risk), endometrial cancer (20 percent lower risk), and ovarian cancer (30 percent lower risk). |
Pancreatic Cancer| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30 to 50 percent lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30 percent lower risk), endometrial cancer (20 percent lower risk), and ovarian cancer (30 percent lower risk). |
Rectal Cancer| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30-50% lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30% lower risk), endometrial cancer (20% lower risk), and ovarian cancer (30% lower risk). |
Stomach Cancer| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30 to 50 percent lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30 percent lower risk), endometrial cancer (20 percent lower risk), and ovarian cancer (30 percent lower risk). |
 Laryngeal Cancer| | Study subjects who ate two or more servings of fish weekly had a much lower risk for esophageal, stomach, colon, rectum, and pancreatic cancers than those who avoided fish. In fact, the rates of these types of cancer were 30-50% lower among fish eaters. High fish consumption was also associated with lower risks for cancers of the larynx (30% lower risk), endometrial cancer (20% lower risk), and ovarian cancer (30% lower risk). |
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KEY | | May do some good | | | Likely to help | | | Reasonably likely to cause problems | | | Avoid absolutely |
GLOSSARY
Bacteria (Bacterial, Bacterium)
Microscopic germs. Some bacteria are "harmful" and can cause disease, while other "friendly" bacteria protect the body from harmful invading organisms.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Colon (Colonic)
The part of the large intestine that extends to the rectum. The colon takes the contents of the small intestine, moving them to the rectum by contracting.
EPA
Environmental Protection Agency. Also: Eicosapentanoic Acid. A metabolite of the omega-3 fatty acid alpha-linolenic acid.
Esophagus (Esophageal)
Commonly called the "food pipe", it is a narrow muscular tube, about nine and a half inches long, that begins below the tongue and ends at the stomach. It consists of an outer layer of fibrous tissue, a middle layer containing smoother muscle, and an inner membrane, which contains numerous tiny glands. It has muscular sphincters at both its upper and lower ends. The upper sphincter relaxes to allow passage of swallowed food that is then propelled down the esophagus into the stomach by the wave-like peristaltic contractions of the esophageal muscles. There is no protective mucosal layer, so problems can arise when digestive acids reflux into the esophagus from the stomach.
Fatty Acids (Fatty Acid)
Chemical chains of carbon, hydrogen, and oxygen atoms that are part of a fat (lipid) and are the major component of triglycerides. Depending on the number and arrangement of these atoms, fatty acids are classified as either saturated, polyunsaturated, or monounsaturated. They are nutritional substances found in nature which include cholesterol, prostaglandins, and stearic, palmitic, linoleic, linolenic, eicosapentanoic (EPA), and decohexanoic acids. Important nutritional lipids include lecithin, choline, gamma-linoleic acid, and inositol.
FDA
The (American) Food and Drug Administration. It is the official government agency that is responsible for ensuring that what we put into our bodies - particularly food and drugs - is safe and effective.
Kilogram (kg, kgs, Kilogramme, Kilogrammes, Kilograms)
1000 grams, 2.2lbs.
Larynx (Laryngeal, Voice Box)
The short passageway shaped like a triangle that is just below the pharyx in the neck.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Nervous System
A system in the body that is comprised of the brain, spinal cord, nerves, ganglia and parts of the receptor organs that receive and interpret stimuli and transmit impulses to effector organs.
Pancreas (Pancreatic)
Opposite the liver and behind the stomach, the pancreas has two main functions - to manufacture various enzymes for digestion, and to release hormones to help control the body's use of carbohydrates. It releases insulin to help each cell absorb glucose to burn as energy. In this way, insulin controls the amount of sugar (glucose) in the blood. Proper pancreatic function is very important: too much, too little, or no insulin production can be life-threatening. Some of the chemicals released by the pancreas are not hormones, but stimulate other glands to make hormones. Once again, balance is necessary. Nutritional requirements for the pancreas are many. Research indicates that chromium vitamins C, E, B-complex, calcium, magnesium and potassium are especially important.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
Saturated Fat (Saturated Fats)
A type of unhealthy fat that is readily converted to LDL cholesterol and is thought to encourage production of arterial disease. Saturated fats tend to be solid or almost solid at room temperature. Among saturated fats are animal fats, dairy products, and such vegetable oils as coconut and palm oils. The American Heart Association recommends that we limit our saturated fat intake to below 7-10% of total calories. Those with coronary heart disease or an LDL cholesterol level over 100 mg/dL should limit themselves further.
Stomach
A hollow, muscular, J-shaped pouch located in the upper part of the abdomen to the left of the midline. The upper end (fundus) is large and dome-shaped; the area just below the fundus is called the body of the stomach. The fundus and the body are often referred to as the cardiac portion of the stomach. The lower (pyloric) portion curves downward and to the right and includes the antrum and the pylorus. The function of the stomach is to begin digestion by physically breaking down food received from the esophagus. The tissues of the stomach wall are composed of three types of muscle fibers: circular, longitudinal and oblique. These fibers create structural elasticity and contractibility, both of which are needed for digestion. The stomach mucosa contains cells which secrete hydrochloric acid and this in turn activates the other gastric enzymes pepsin and rennin. To protect itself from being destroyed by its own enzymes, the stomach’s mucous lining must constantly regenerate itself.
Last updated: Dec 01, 2008
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