We’ve all heard that having some fish can do a body good, but now, research suggests that eating fish may even help reduce the risk of an early death.
The results of a new study published in the Journal of Internal Medicine show that consuming fish as well as other foods rich in long-chain omega-3 fatty acids is associated with a longer lifespan. The researchers followed a group of 240,729 men and 180,580 women over a period of sixteen years to measure the impact that eating the fruits of the sea could have on their mortality.
The male and female participants were separated during the study and each group was divided further into five groups depending on the amount of it that they ate.
Source: Healthline
For males, the group that consumed the most fish had a nine per cent overall lower risk of death than the group that consumed the least. The women who consumed the most also had an eight per cent overall lower risk of death than the ones who consumed the least. And for both sexes, the group that consumed the most fish had a 10 per cent lower risk of death from cardiovascular disease than the group that consumed the least. Risks of death from other causes such as cancer and Alzheimer’s disease were also found to be reduced by fish consumption.
The effects of the preparation methods of the fish were also studied. While eating it fried was not associated with a higher risk of death for the male participants from any cause, a higher overall risk mortality, as well as death from cardiovascular disease was reported in women who ate fried fish.
The researchers of the study say in the journal article, which is currently available via Wiley Online Library, say that their findings strongly support the notion that fish consumption could significantly lower mortality risk from several causes, and that their findings support conventional dietary guidelines on fish consumption.
But don’t overdo it
While fish is a great protein source that adults and children can enjoy that is loaded with vitamins and minerals such as vitamins A and D, iron and zinc, fish also tends to contain a mercury compound known as methylmercury. This compound naturally occurs in the environment and gets in the bodies of fish through the food they eat. Some fish are more likely to retain it in their bodies and eating too much of those fish could cause people to suffer the harmful effects the compound can have on the brain and nervous system.
The US Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) guidelines on fish consumption suggest that adults can safely consume two to three servings of fish varieties that contain the lowest levels of methylmercury such as salmon, shrimp and sardine.
Source: Delish.com
Alternatively, adults can consume one serving a week with higher mercury levels such as carp and some types of tuna but are advised to avoid varieties with the highest mercury levels such as shark, swordfish and bigeye tuna.
A serving size for an adult is four ounces which is the size and thickness of the palm of an average-sized adult hand. For children aged four to seven, a serving size is half that amount. It is recommended that children eat one to two servings a week. Additionally, pregnant women are asked to take special caution with when eating fish as methylmercury consumption can affect the growing foetus.
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