Seafood: A Key Diet for Healthy Living - Nutritional Benefits of Fish - Research Paper

Introduction

Over the years, seafood has been a key diet for most people around the world. Arguably, the main reason why people incorporate seafood such as fish in their diet is due to their nutritional value. For instance, according to Global America (2016) fish species such as black cod and salmon are rich in Omega-3, which is required for boosting brain functioning, preventing inflammation and developing good eyesight. Additionally, salmons also contain high-density lipids, which assist in breaking down low-density lipids in the human body thereby reducing the amounts of cholesterol. However, despite these benefits, eating seafood may expose people to toxic substances such as mercury, which is mostly found in bigger sources of seafood such as orange roughy, bigeye tuna, swordfish and marlin (Szejda, 2017). Such concerns raise a vital question on what a consumer should consider when eating seafood. In this regard, this paper assesses nutritional value, possible risks and type and source of the seafood as vital issues that a person should contemplate when eating food.

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Nutritional Value

Nutritional value is one of the aspects that one should think about when eating seafood. The Department of Health, Human Services and Agriculture called upon Americans to increase their consumption of seafood from 3.5 ounces to 12 ounces per week following the launch of the Federal Dietary Guidelines for Americans (Lunder & Sharp, 2014). Specifically, those susceptible to cardiac ailments and expectant women were asked to consume 1750mg of Omega-3 fatty acids found in some fish species. With these recommendations in mind, the Environmental Working Group (EWG) analyzed Omega-3 concentrations in various sources of seafood and inferred that consuming fish impulsively or increasing the consumption rate can be ineffective (Lunder & Sharp, 2014). This inference was based on the finding that the concentration of Omega-3 fats in some of the widely eaten seafood such as catfish and shrimp is low.

Further analysis by the EWG revealed that in the US, 8 of the 10 species that constitute 90% of the sources of seafood almost lack docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two acids are vital Omega-3 fats that are found in other seafood species. Therefore, to achieve the recommended 1750mg of Omega-3 fats per week, one would have to consume 20 to 100 ounces of the 8 species (Lunder & Sharp, 2014). This would increase the expenses of eating and makes the feeding routine more complicated thereby discouraging most consumers. Besides, the consumption of a seafood-heavy diet would jeopardize the sustainability of marine and aquatic ecosystems due to the pressure that sources of seafood would have to bear from the increased demand.

Different fish species also contain varying amounts of nutrients. The EWG studied 35 fish species and discovered that 21 of these species were poor in Omega-3. As such, even if a person consumed 8 to 12 ounces of these species, they would not achieve the required 1750mg of Omega-3 fats (Lunder & Sharp, 2014). Tilapia, for example, is one of the species that have too few Omega-3s. On the other hand, mussels, farmed trout, sardines, wild salmon and anchovies have high amounts of Omega-3s. They also provide a sustainable and affordable source where 4 to 8 ounces are enough to meet the 1750mg (Lunder & Sharp, 2014). The variation in concentration of Omega-3 in the above species indicates that not all seafood will provide the desired nutrients when consumed. Low nutritional value of some sources of seafood translates to an increase in the amount that one needs to eat to cover for the deficiency, which eventually results in higher costs of meals and unsustainability. As such, when eating seafood, one should consider whether the seafood in their diet meets the recommended weekly amount of Omega-3s or other nutrients such as zinc and calcium with fewer servings or ounces then deciding which species to eat.

Possible Risks

Similarly, the potential danger that the human body would be exposed to from feeding on different seafood species is also a vital consideration. Wolfson (2017) acknowledged that despite physicians maintaining that seafood is crucial for people's dietary needs, every person should be careful since some species of seafood can damage their health. This cautionary stance is informed by the traces of heavy metals such as mercury found in some seafood. Consumption of contaminated seafood results in the absorption of mercury into the bloodstream, which harms the immune, digestive and nervous systems and inhibits brain development.

It would be, thus, be advisable for one to consider the type of seafood that is least likely to be contaminated before eating to prevent potential undesirable effects to human physiological processes. Wolfson (2017) highlighted the results of a study by the Biodiversity Research Group that indicated significant levels of mercury in sharks, lobsters, swordfish and tuna. Worryingly, though, is that tuna, which is one of the most contaminated species, is the second most preferred seafood by Americans. Lunder and Sharp (2014) stated that Americans consume over 400 million pounds of tuna due to its affordability and low perishability. On average, every American eats 2.5 pounds of tuna annually.

Even though tuna has a high nutritional value, Lunder and Sharp (2014) maintained that it contains mercury. If a person eats 6 ounces of tuna every week, he will be at risk of mercury poisoning since this consumption rate exceeds the safe levels of mercury recommended by the Environmental Protection Agency. However, Lunder and Sharp (2014) argued that this safe level may be too high. Therefore, people should eat tuna rarely, at most one serving a week.

Nonetheless, there are safer species that one may consider. Wolfson (2017) listed shrimp, oysters, herring, anchovies, sardines and cod as species of seafood that are free from mercury. Therefore, doctors recommend them as fit for human consumption. For oysters, apart from being free from contamination, they are also rich in proteins, zinc and calcium, which help in boosting libido.

The Type and Source of Seafood

Additionally, the type and source of seafood are also worth considering. Wolfson (2017) acknowledged that about 50% of the total seafood globally is obtained from fish farms. The possibility of obtaining contaminated seafood and low amounts of calcium, zinc and Omega-3s is higher in fish farms compared to oceans or seas. Therefore, when eating seafood, for instance in a restaurant, it would be important to ask where it came from. If the restaurant personnel do not respond to this question or if the seafood is cheap, it was probably obtained from a fish farm.

In addition to eating out, people also purchase various kinds of canned seafood, which are mostly labeled. However, these labels may sometimes mislead the consumer. For example, some labels indicate the country of origin. However, one cannot always tell the sea or ocean that the seafood was obtained from based on the country of origin indicated. Similarly, a label may indicate Brazilian shark only to find out that the can contains sawfish. The prevalence of mislabeling is worrying across the entire supply chain of seafood. Cases of mislabeling by distributors, wholesalers and retailers have been reported in 55 countries around the world (Mazzo, 2018).

With the possibility that the mislabeled seafood would negatively affect human health, it is thus vital to question the kind of seafood packaged in a can and its source before eating it. With regards to the source, one thing to keep in mind is that it is not labeled "wild", then it was gotten from a fish farm. Additionally, if the seafood is low-priced, it is even more questionable. If a person does not ascertain the type of seafood that they are being served with or purchasing, he may unknowingly eat food that is harmful to their health. For that reason, it would be prudent to inquire more about canned seafood beyond their labels. Knowing the type of seafood and its source will inform the choice of seafood to purchase and eat. Ultimately, this knowledge will assist in saving unnecessary purchase costs and prevent ailments after eating the fish.

Conclusion

This paper has explored the nutritional value, possible dangers and the type and source of seafood as some of the issues that a person should consider when eating food. With the various kinds of seafood containing different amounts Omega-3, zinc and calcium, one should consider whether the seafood in his diet meets the recommended weekly amount of nutrients with fewer servings when eating. Additionally, since some kinds of seafood are contaminated with mercury, people should also contemplate the possible health implication that may result from consumption of contaminated seafood and opt for safer species. Lastly, when eating out or purchasing canned seafood, people should think about the type of seafood being served or sold to them and its source. Having considered these three issues, one can enjoy eating the seafood being confident that it will benefit their body processes.

References

Global America. (2016). Top 8 Reasons You Should Be Eating Seafood. Retrieved from https://globalseafoods.com/blogs/news/why-you-should-eat-seafood

Lunder, S., & Sharp, R. (2014). US Seafood Advice Flawed on Mercury, Omega-3s. Retrieved from https://www.ewg.org/research/us-gives-seafood-eaters-flawed-advice-on-mercury-contamination-healthy-omega-3s

Mazzo, L. (2018). That Seafood You're Eating? It's Not What You Think It Is. Retrieved from https://www.shape.com/healthy-eating/diet-tips/seafood-youre-eating-its-not-what-you-think-it

Szejda, K. (2017). Eat more seafood for your health, right? Actually, it's not that simple. Retrieved from https://www.washingtonpost.com/national/health-science/eat-more-seafood-for-your-health-right-actually-its-not-that-simple/2017/05/19/4e0e8564-26cd-11e7-a1b3-faff0034e2de_story.html

Wolfson, J. (2017). Not all Seafood is Good for You. Retrieved from https://thedrswolfson.com/not-seafood-good/