Much of the importance of fish in health has come from research into long-chain polyunsaturated fatty acids (PUFA) of the n-3 family. Other abbreviations used are omega-3 and n-3 fats. Fish is a rich source of two important PUFA: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
PUFA are present in both wild and farmed fish. DHA and EPA are found in abundance in the flesh of oil-rich fish but they are also present in lean fish. |
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The effect of PUFA on coronary heart disease has been extensively studied. The human body cannot make PUFA. There is strong evidence from many scientific studies that PUFAs from fish play a major role in protection against heart disease. PUFAs may also help prevent other illnesses, such as arthritis, Alzheimer's disease, some types of cancer and asthma. Extensive research to confirm these relationships is ongoing.
Proteins
The protein content in fish varies between 15 and 23%. The amount of connective tissue in fish muscle is quite low and softens and dissolves more readily when heated compared to the connective tissue of land animals. The connective tissue is easily broken down by digestive enzymes making it very easy for the body to digest.
Vitamins A and D
Fish is well known as a source of fat soluble vitamins A and D. Vitamin A in fish is of a type that is easily absorbed by the body. Vitamin A is important in the eye for transmission of light stimuli to the brain. It promotes growth and health of all cells and is particularly important for endothelial cells.
Vitamin D is needed for healthy bones as it helps to absorb calcium in the body. A low level of vitamin D can lead to osteoporosis (brittle bone disease) or osteomalacia (softening of the bones). Fatty seafood such as mackerel, herring, salmon and trout are all rich in vitamin A and D.
Iodine
Fish contains more iodine than any other food in a normal diet. Eating one or two fish-based meals every week provides enough to meet the Recommended Daily Intake for adults. It is important for hormone development. A person who doesn't have enough iodine in his diet may develop an enlarged thyroid gland (goitre) or other iodine deficiency disorders.
Selenium
Fish is also an excellent source of selenium. The amount of selenium in fish varies between 0.02 and 0.06mg per 100g fish flesh. Selenium is incorporated into a number of enzymes in the body, such as glutathione peroxidase.
This enzyme plays an important role in protecting cell membrane from damage by free radicals, which are linked with increased risk of heart disease and cancer. Gluthathione peroxidase makes free radicals harmless and helps to protect against heart disease and certain cancers.
Recognition of the health benefits of eating fish
In most countries, the health benefits of eating fish are increasingly recognized by the public. Click below for a list of recommendations for seafood and EPA/DHA consumption provided by organizations worldwide and frequently targeted at specific audiences. click here>>
For more detailed information per target group see links to pages of the BIM website:
Human health 
