Fish: Good for Your Heart, Bad for Baby?
Once again, new health-related research findings appear to contradict current advice.
A recent study published in the British journal Lancet found that children of mothers who ate 12 or more ounces of fish and seafood (two or three meals-worth) during their pregnancy have better communication and social skills compared to children of pregnant women who ate less. What’s more, pregnant women who ate less than 12 ounces a week actually increased their child’s risk of poor verbal IQ development.
For years, pregnant women have been limiting their intake of fish and seafood because of dietary guidelines advising them to eat less than 12 ounces a week. The U.S. Food and Drug Administration and the Environmental Protection Agency jointly made this recommendation in 2004 to prevent developmental problems in babies and young children caused by toxins (namely, mercury) in the seafood.
What’s a pregnant woman to do? An F.D.A. spokesperson said the agency won’t comment on this study until further review. Pregnant women should therefore speak with their doctor about whether it is OK for them to eat salmon and other low-mercury fish and seafood in moderation, and meanwhile continue to NOT eat shark, swordfish, king mackerel or tilefish — which contain the highest levels of mercury.
What about the rest of us, who stand to gain much from eating fish and seafood? The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week since it is a good source of protein, doesn’t have the saturated fat that fatty meat products do, and is high in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — known to reduce risk of heart disease and stroke.
And lastly, does taking fish oil supplements offer these same benefits? Yes and no. Taking fish oils supplements has been shown to be heart-friendly. However, you lose the other nutrients that fish contain, like iron and vitamin B12. And, there is a slight risk of heavy metal poisoning, especially from taking less refined supplements. Not to mention you risk the possibility of vitamin poisoning from taking supplements that contain large quantities of vitamins (particularly vitamin A) in addition to omega-3 fatty acids. So, if you do take a supplement, it should be from fish body oil and not from a fish liver based oil. Or instead, you can eat flax seed (and its oil, linseed), the most widely available botanical source of omega-3.
- Modern Menus
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