Lately, more and more often meet alarming news that due to pollution of water bodies, fish are full of metals and other dangerous substances. Fear of poisoning may discourage a person from consuming the product.
At the same time, the American Heart Association recommend eat fish at least twice a week. It contains omega-3 essential fatty acids, which may reduce the risk of heart disease and stroke.
Let’s figure out whether the benefits outweigh the possible harm.
What can be harmful in fish?
Due to pollution of water bodies, various substances can enter our body along with fish. Fish absorbs them from plankton and water passing through the gills. And large predatory aquatic inhabitants receive even more of them, since they eat already contaminated fish.
Metals and Chemicals
Whole fish contains Methylmercury. It is impossible to get rid of it, even during cooking. The amount of the substance is insignificant and does not pose any threat to most healthy adults. But it can be dangerous during pregnancy and breastfeeding. The fact is that even in a small dosage methylmercury can harm neurological development of the fetus in the womb and the baby. WHO lists the consequences as problems with memory, attention, and fine motor skills.
In addition to mercury, fish may contain contain Polychlorinated biphenyls are industrial chemicals. They were banned in the 1970s, but still persist in soil and water. In large quantities, substances can also harm the baby and fetus.
Microplastic
Plastic particles present in reservoirs. They accumulate in the digestive tract of the fish and are distributed throughout the tissues of the body.
Scientists do not yet know whether microplastics can harm human health and in what quantities they can be dangerous.
For example, there is an assumption that particles of material can contribute inflammation and oxidative stress. But it is impossible to say unequivocally about such consequences, since the study was conducted on laboratory mice and with human cells in vitro.
Take note ✍🏻
Parasites
Together with raw or poorly cooked fish, they can enter the human body. hit parasites. For example, round and tapeworms, trematodes.
Roundworms can attach to the intestinal wall and cause nausea, vomiting, diarrhea, and severe abdominal pain. Tape – bloating and abdominal cramps, weight loss and anemia. And flukes can lead to diarrhea and abdominal discomfort. Some even migrate and attack the heart and central nervous system.
Parasites can call infection – opisthorchiasis. It is usually asymptomatic. But some people may still experience symptoms due to blockage and inflammation of the bile ducts: upset stomach, diarrhea, nausea, constipation, facial swelling, swollen lymph nodes, rash. If left untreated, the infection can persist for 25–30 years. This can lead to an enlarged liver and inflammation of the gallbladder and ducts. And researchers associate these conditions with cancer of the liver and bile ducts.
Allergens
In fish contained parvalbumin is a protein to which a person may experience a hypersensitivity reaction.
Manifests Fish allergies are quite common:
- skin rash;
- nausea, stomach pain, vomiting or diarrhea;
- runny nose or sneezing;
- headache;
- asthma;
- anaphylactic shock is a life-threatening reaction that makes breathing difficult.
How to avoid possible harm from fish
Unfortunately, it is unlikely that it will be possible to completely avoid the entry of toxic substances and allergens into the body. But you can follow a few rulesthat will help reduce the risks of infection or poisoning:
- Purchase fish from reliable suppliers.
- At the time of purchase estimate appearance – there should be no mucus or sponginess, as this indicates that the fish has spoiled.
- Buy fish that are low in mercury, such as anchovies, catfish, flounder, perch, pollock, salmon, and trout.
- If you are pregnant or breastfeeding, try do not eat more than 340 grams of fish per week.
- Avoid raw fish dishes.
- Freeze fish before eating as this will help kill parasites. The temperature in this case must be from −20 to −36 °C.
- Cook fish at a temperature of at least 62 °C.
- After cooking raw fish, be sure to wash the countertops and dishes so that no harmful substances or parasites remain on the surfaces.
Should you give up fish completely?
Whether to exclude fish from your diet or not is up to you to decide. But researchers who examined a number of meta-analyses considerthat with moderate consumption the potential benefit is greater than the possible harm. And the levels of hazardous substances in fish turned out to be quite low – similar to the levels in meat, dairy products and eggs.
Check other products 🧐