By David Crocker

 

Being both an avid fisherman and nutritionist has taught me quite a bit about fish over the years. Today I’m going to share some of the benefits of incorporating more fish into your diet, and some things to watch out for.

Fish is an excellent source of lean protein. Fish also contain polyunsaturated oils. These are good fats, because they actually lower blood cholesterol levels. These oils are liquid at both room and refrigerated temperatures. If they weren’t, cold water fish blood wouldn’t be able to flow.

Fish are also rich in omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids may reduce inflammation, and decrease your risk for heart disease. In fact, the American Heart Association suggests we eat at least two servings of oily fish each week.

There are times when fish isn’t so good for you. Almost all fish are contaminated with trace amounts of mercury. Mercury is known as a neurotoxin, which means it attacks the central nervous system. Larger, and older fish usually contain the highest mercury levels. These include, shark, swordfish, king mackerel, and tile fish. Better choices would be shrimp, pollock, salmon, catfish, and canned light tuna. In fact, canned white albacore tuna actually has higher mercury levels than the less expensive canned light tuna.

Another problem is the way fish is sometimes prepared. Healthy fish can become unhealthy fast, if it’s deep fried in heavy oil. Also, under-cooked fish can be a potential source of parasite infection. When fish is properly cooked, the meat should show no signs of translucency.

When it comes to purchasing fish, I’m very particular where I buy it. I buy most of my seafood from a place called Carolina Fresh Fish and Seafood located at 1460 Boiling Springs Rd. in Spartanburg. Get to know the people you buy your seafood from. If they are experienced, they can educate you on how to choose, and cook your fish.

I’m often asked my opinion of fish oil supplements. Even though they don’t contain the necessary proteins, they do contain the EPA and DHA I referred to earlier. In fact DHA supplementation may actually be most beneficial for babies. It turns out the developing brain accumulates large quantities of DHA during the third trimester of pregnancy through the first three months of infancy. Babies need adequate levels of DHA for cognitive development.

Another benefit of fish oil supplements is that they help thin the blood and allow saturated fat (bad fat), to pass through your arteries instead of getting stuck to them. Using these tips will hopefully help you to not only enjoy adding fish to your diet, but to make better choices as well.

Diet or exercise question? Please email me at dwcrocker77@gmail.com. David Crocker of Landrum has been a nutritionist and master personal trainer for 29 years. He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC Spartanburg baseball team, S.C. state champion girls gymnastic team, and the Converse College equestrian team. He served as a water safety instructor to the United States Marine Corps, lead trainer to L.H. Fields modeling agency, and taught for four semesters at USC Union. David was also a regular guest of the Pam Stone radio show.