Eating fish offers numerous health benefits, largely due to its rich content of essential nutrients, particularly omega-3 fatty acids, high-quality proteins, vitamins, and minerals. However, the potential presence of environmental contaminants in fish also necessitates a balanced consideration of the benefits and risks.
Fish consumption is associated with a reduced risk of coronary heart disease (CHD) and cardiovascular disease (CVD). Studies have shown that eating fish at least twice a week can significantly lower the risk of death from heart disease (Daviglus et al., 2002; Weichselbaum et al., 2013).
Fish contains bioactive compounds that exhibit anti-inflammatory and antioxidant properties, which can help manage various chronic conditions (Chen et al., 2021).
Omega-3 fatty acids in fish, such as EPA and DHA, are crucial for brain health and cognitive development, particularly in infants and during pregnancy (Domingo, 2016; Li et al., 2020).
Regular fish consumption is linked to a lower risk of several chronic diseases, including type 2 diabetes, certain cancers, and inflammatory conditions (Mendivil, 2021; Hei, 2020).
Fish intake during pregnancy can positively affect fetal development and reduce the risk of conditions like eczema and asthma in children (Mozaffarian & Rimm, 2006).
Fish may contain contaminants such as mercury, dioxins, and polychlorinated biphenyls (PCBs), which pose health risks. Choosing fish with lower levels of these contaminants is important to maximize health benefits (Sidhu, 2003; Bushkin-Bedient & Carpenter, 2010).
The overall benefits of fish consumption generally outweigh the risks, especially when consuming various fish and limiting those high in mercury (Wilson, 2004; Gochfeld & Burger, 2005).
Including fish in your diet can provide significant health benefits, particularly for heart health, cognitive development, and chronic disease risks. However, it is important to balance these benefits with the potential risks of contaminants by choosing fish wisely and following consumption guidelines.
