3 Reasons to Include Fish In Your Diet

Not only are fish good courses of protein but they also contain important nutrients for our health. Fish are well known for their omega-3 fatty acids but they’re also rich in vitamin and minerals. 

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Not only are fish good sources of protein (like meats), but they also contain important nutrients such as omega-3 fatty acids (often known as healthy fats) and vitamins and minerals.

3 Reasons to Include Fish in Your Diet

1. They are a good source of omega-3 fatty acids

Fish contain both EPA and DHA (long-chain, omega-3 fatty acids). Omega-3 fatty acids are a type of polyunsaturated fat (also known as a healthy fat) that are essential in our diet

Your body uses omega-3s are crucial for growth and development and are used to make hormones that are responsible for various functions throughout your body including regulating your blood pressure and inflammation^[1]Omega-3 Fatty Acids: An Essential Contribution. (n.d.). The Nutrition Source | Harvard T.H. Chan School of Public Health. Retrieved January 5, 2023, from … Continue reading. EPA is crucial in the regulation of inflammation, while DHA is essential for maintaining nerve cell structures and functions.

Studies show that consuming a diet that is rich in omega-3s can reduce your risk of heart disease, and support your brain health^[2]Ruxton, C. H. S., Reed, S. C., Simpson, M. J. A., & Millington, K. J. (2004). The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence. Journal of Human Nutrition and … Continue reading.

2. To boost variety in your diet

We often think of chicken, beef, pork as the protein portion of a balanced meal. However, fish is another source of animal protein, and a great addition to a healthy diet. In fact, Health Canada recommends Canadians consume up to 150 gram of fish each week^[3]https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/mercury/mercury-fish-questions-answers.html. Unlike other meat, there are many different species of fish, each with different flavours, that you can include in your diet.

3. Increase nutrient intake

In addition to healthy fats and protein, fish also contain many other vitamins and minerals including:

• Vitamin B12

• Vitamin B2 (riboflavin)

• Vitamin D

• Selenium

• Calcium

• Phosphorous

• Zinc

• Copper

Vitamin D is a fat-soluble vitamin commonly found in fish. Many Canadians are vitamin D deficient because of the lack of sun exposure. Even individuals in warm climates tend to be vitamin D deficient because of their heavy use of sunblock. In addition to supporting your bone and muscle health, recent studies have also reported that improving your vitamin D status can also help improve your sleep.

Should I Buy Wild or Farmed Fish?

Fish farming, also known as pisciculture, began as a way of meeting the world’s increasing demand for fish and the ocean’s depleting stocks. Fish farming involves the raising of fish in tanks or enclosures in lakes and oceans.

But in recent years, many people have begun to question the sustainability of fish farming and its impact on human health.

Although fish farming gives us more control over the growth of fish, such as control of what pollutants they’re exposed to in the water, it comes with some drawbacks. It often requires the use of plastics to create enclosures, which raises concerns about their contribution to micro-plastics in the ocean. Other concerns include the use of antibiotics, pesticides and the nutritional quality of the fish.

Contaminants

Fish are being impacted by the plastics and other other pollutants found in our oceans and lakes. There are a few different types of ways that fish can be contaminated. Below you can learn more about the different types of contaminants found in fish.

Mercury Contamination

Mercury is one of the many pollutants found in bodies of water. Its organic form (methylmercury) can build up in the bodies of fish. 

Although fish tend to be tolerant to large concentrations of methylmercury, it can be very toxic to humans. Methylmercury can cross both the blood-brain barrier and the placental barrier and impact both brain and fetal cells.

Although all fish are exposed to methylmercury found in bodies of water, methylmercury concentrations generally increase with the size and age of the fish. In other words, larger and older fish to tend to contain the highest amounts of methylmercury. The concentration of methylmercury found in fish is impacted by many factors including the species of fish and the location, as some bodies of water are more contaminated than others.

 

 

 

 

Minimizing Methylmercury Risk

If you want to learn more about methylmercury in the environment and its impact on food supply, check out what Health Canada has to say.

Don’t Forget to Read the Label

Despite the best efforts, fish is sometimes mislabelled. There are many reasons why fish may be mislabeled – including the fact that they look pretty darn similar to other fish.

A survey published in the NY Times shows that sushi bars tend to be the most commonplace for mislabelled fish, followed by restaurants. The least likely to sell mislabelled fish are supermarkets. The survey also found rates of mislabelling fish to vary across cities.

Although for the most part, the mislabelling of the fish is more disappointing than harmful, it can sometimes have negative effects, particularly if it’s Escolar.

Escolar: Food Poisoning or Mislabelling?

Escolar is one of the commonly mislabelled fish. It contains an oily substance (made up of wax esters) called gempylotoxin. Unfortunately, cooking does not break down gempylotoxin.

Although gempylotoxin is not toxic, it is indigestible and has laxative effects. It is easy to mistake the symptoms of gymplotoxin for food poisoning. Some people are more susceptible to the effects of gempylotoxin than others, and these laxative effects can last anywhere from 24 to 48 hours.

Symptoms of escolar poisoning can include:

• Keriorrhoea

• Diarrhea

• Nausea and vomiting

• Stomach pain

• Headache

Currently, Escolar can be sold in Canada because it doesn’t pose a health risk. For more in-depth information on Escolar and why they contain gempylotoxin, you can check out Health Canada’s Fact Sheet.

Recommended Intakes

Although fish contains many important nutrients (like omega-3s, vitamins and minerals), you shouldn’t eat them for every single meal; or even most meals. Health Canada recommends limiting the intake of high-mercury species, including,

• Tuna (fresh or frozen)

• Shark

• Swordfish

• Escolar

• Marlin

• Orange Roughy

Health Canada recommends healthy adults costume up to 150 grams of fish each week. They also recommend that women who are pregnant or breastfeeding should only eat up to 150 grams per month. Additionally, Health Canada recommends children between the ages of 5 and 11 consume up to 125 grams of fish each month, while children under the age of 4 eat no more than 75 grams each month.

Check out Building a Healthy Plate to learn more about including fish in a healthy diet!

Not only are fish good courses of protein but they also contain important nutrients for our health. Fish are well known for their omega-3 fatty acids but they’re also rich in vitamins and minerals.

Reasons to Add more Fish to Your Diet 

They Are a Good Source of Omega-3 Fatty Acids

Fish contain both EPA and DHA (long-chain, omega-3 fatty acids). Omega-3 fatty acids are a type of polyunsaturated fat (also known as a healthy fat) that are essential in our diet

Your body uses omega-3s are crucial for growth and development and are used to make hormones that are responsible for various functions throughout your body including regulating your blood pressure and inflammation^[4]Omega-3 Fatty Acids: An Essential Contribution. (n.d.). The Nutrition Source | Harvard T.H. Chan School of Public Health. Retrieved January 5, 2023, from … Continue reading. EPA is crucial in the regulation of inflammation, while DHA is essential for maintaining nerve cell structures and functions.

Studies show that consuming a diet that is rich in omega-3s can reduce your risk of heart disease, and support your brain health^[5]Ruxton, C. H. S., Reed, S. C., Simpson, M. J. A., & Millington, K. J. (2004). The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence. Journal of Human Nutrition and … Continue reading.

Other Complications of Iron-Deficiency Anaemia

Iron deficiency anaemia can affect more than just your HbA1c values. IDA is also associated with an increase in other lab values such as your cholesterol and triglyceride levels. An increase in cholesterol and triglycerides (TG) is associated with a higher risk of heart disease.

Early studies suggest that anaemia may increase your risk of chronic kidney disease. However, more research is needed to understand the impact of anaemia on your kidneys.

Tips for Improving Your Iron Levels

Iron-Rich Foods

Increasing your iron intake is a key part of treating anaemia. Now, there are many ways to increase your iron intake and of course, your diet is one of them. Iron is found in many foods — both animal and plant-based. Including more iron-rich foods in your diet can help improve your iron status and treat your anemia.

Some blood sugar-friendly, iron-rich foods you can include are,

• • Meats such as beef, lamb and eggs
  • Seafood such as tuna, oyster, and haddock
  • Vegetables such as beans, spinach and broccoli
  • Breads and cereals such as corn meal, rye bread, bran cereals
  • Fruits such as watermelon, figs, prunes
  • Beans and lentils
  • Other foods

Download a printable iron-rich food guide and meal ideas here.

For tips on including iron-rich foods in your blood sugar-friendly plate without spiking your blood sugar, check out my article on building a balanced plate.

Role of Nutrients in Iron Absroption

Some vitamins and minerals can impair your body’s ability to absorb iron. Studies show that phytic acid (a form of phosphorous), polyphenols, calcium and oxalic acid can decrease the amount of iron absorbed by your body. 

On the other hand, combining iron with vitamin C-rich meals can promote your body’s absorption of iron^[6]Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441-20456. … Continue reading.

Cast Iron Pans + Iron Fish

You can also increase the iron content of your meals by using iron pans, or even the Iron Fish. Foods cooked in an iron pan will absorb iron, which can help boost your iron intake. The Iron Fish is another great option if you don’t have any iron pans. You add the iron fish to pots of water to increase the iron content of your foods. 

Iron Supplements

Some people may need larger amounts of iron than their diet can meet. In this situation, your dietitian or doctor may recommend using iron pills or injections. Iron pills are typically available on the shelves of your local pharmacy. They can be an easy, and non-invasive way to boost your iron intake, while iron injections and IV infusions may also be an option for some people.

The Next Steps

Review your diet with an RD * Have regular blood work completed