| Posted September 23, 2014 | By Lisa Mathews, R.D. | Categorized under Families, Men's Health, Women's Health |

Fish...that's what should be for dinner. I don't say that as a knock on beef, pork, or chicken. They're all great sources of protein and each of them has their own benefits and flavors that appeal to us differently. But, if you ever have a choice between the above mentioned meats for a meal — fish is an excellent choice!

Here are 10 things to know about the amazing benefits of fish:

1. Fish contain heart healthy omega-3 fatty acids.

Almost every animal product we eat has saturated fat. This type of fat raises cholesterol levels in our blood and increases the risk of developing heart disease and stroke. Fish, on the other hand, have extremely low amounts of saturated fat.  Instead, fish have omega-3 fatty acids. The omega-3 fatty acids are unsaturated fats that may decrease triglycerides levels in our blood, reduce our risk of heart disease and stroke, they may lower blood pressure, and aid in reducing inflammation.  Humans can't synthesize the omega-3 fatty acids EPA and DHA; therefore, we must get these important fats in our diets. Omega-3's are found in marine life, making fish an excellent protein source when trying to increase your intake.

Fantastic fish factoid: Fatty fish that live in colder water have more omega-3 fatty acids, so that means load up on wild sockeye salmon, trout, and tuna!

2. How much is enough? You'll be surprised...

One serving size of fish is 3.5 ounces. For a fish steak, this is the size of your palm or a deck of cards.  For a thinner fish filet, the portion is similar in size to the length of a checkbook. The American Heart Association recommends eating two servings of fish per week. Generally, Americans are only getting half the recommended intake of fish. Why is this? Many people avoid eating fish because they either don't know how to cook it or they feel it's too costly. If that's the case with you, I recommend ordering fish when you go out to eat. You can try it many different ways (except fried!) and on most menus it's similar in price to other meats.   

3. Avoid fried fish and fried seafood.

Fried fish and fried seafood are popular staples on many menus; however, this is not the best option to choose. All those trans-fats and saturated oils used in frying negate the good fats and other natural health benefits of the fish. Look for words on the menu like roasted, grilled, baked, citrus, and lemon-garlic when making your fish selection.

4. Fresh vs. frozen

Patients often ask me what's better-fresh or frozen? Unless it's high quality fresh fish, you may be better off going with frozen. Fresh fish may have spent long periods of time in the ship's hold, on ice, before being delivered. On the other hand, "frozen" fish is often flash frozen on the ship directly after being caught. This kills parasites and other bacteria. So, before you purchase fresh fish from the supermarket, ask someone behind the counter just how "fresh" the fish really is.   

5. Wild-caught fish vs. farm-raised

When it comes to choosing between wild-caught and farm-raised fish, there are a number of factors that you have to weigh. First, wild-caught fish might have a higher omega-3 fatty acid content, but may have been swimming in polluted waters. Second, some farm-raised fish are fed a corn-based diet, which will reduce the amounts of omega-3 fatty acids. On the other hand, other farms might supply their fish with more algae or natural feed, exposing them to more omega-3 fatty acids than what they would get in their natural habitat. Finally, some farms don't have sanitary living conditions for their fish and may be destroying the seabed and marine life. 

I personally prefer wild-caught fish, but your preference might be different. If you like to buy your fish from a certain establishment, the best thing you can do is find out the name of the farm that supplies their fish or find out where their wild-caught fish were living. Do your research!

6. Seafood is great for pregnant women.

A lot of pregnant women avoid fish because of the mercury content. While it's true some fish have a higher level of mercury compared to other fish, pregnant woman SHOULD eat fish. The recommended intake for pregnant women is 12 ounces per week. Studies have shown fish have important nutrients for a baby's developing brain. With this said, it's important to limit the fish higher in mercury content like king mackerel, shark, swordfish, and tilefish. Those fish have a higher mercury content because they've lived longer, are larger, and typically feed off smaller fish that contain mercury. Fish with a lower mercury content are shrimp, canned "light" tuna, pollock, salmon, and catfish. Keep in mind, a large portion of mercury is stored in the skin and fat of the fish. You can reduce the mercury content by removing the skin before cooking. 

7. The truth about shrimp and cholesterol.

Shrimp, unfortunately, have gotten a bad rap from the media. Some say this popular seafood should be avoided because of its high cholesterol level. Here's a good perspective to keep in mind at your next shrimp boil: one egg has 212 milligrams of cholesterol, while 3.5 ounces of shrimp (the recommended serving size) has only 200 milligrams. Plus, shrimp have omega-3 fatty acids and almost no saturated fat!  

8. "Sushi-grade" raw fish doesn't mean the fish is free of parasites.

"Sushi-grade" is a marketing term with no legal meaning. Eating raw fish can pose a higher risk for developing food-borne illness than cooked fish. Fish used for sushi should be a high quality fresh fish or a fish that was flash frozen. The FDA states for fish intended to be eaten raw, the fish should be frozen to a temperature of minus-20 degrees Celsius or below and remain frozen for 7 days.

9. Omega-3 fatty acids from fish vs. fish oil supplements

The supplement should be just that, a supplement, NOT a substitute for the real deal. The most effective way to get our vitamins and nutrients is from the natural source; our bodies absorb the nutrients much better this way.  It's important to note, the FDA does not regulate supplements. Most of the studies conducted that show the benefits of fish have been done with fish, not on supplements. However, if you need to use fish oil supplements to get your recommended omega-3 intake, be sure to do your homework. Here are a couple things to keep in mind when researching:

• Not all supplements are created equal. Some supplement companies use better ingredients, are third-party tested, don't use unwanted chemicals, and are processed without using extremely high heat. Nordic Naturals, for example, is a great choice for a fish oil supplement due to their stringent manufacturing processes, purity, and freshness.
   
• Make sure the supplement has been tested by an independent third-party. If the company performs its own tests, the results may easily be skewed.

10. Oysters and libido: The real story

So, here's the thing about oysters. If you are someone with a selenium, iron, or zinc deficiency, you may feel a little livelier after consuming oysters. Beyond that, oysters do very little to physically raise libido. However, oysters have the reputation for being an aphrodisiac, and the power of suggestion can have a greater effect than the food itself sometimes. My suggestion: order some oysters on the half shell, and you be the judge.