Episode 293: How to Get More Fish in the Diet

How often are you eating fish? Are you confused about sourcing, quality, and how to choose fish? Does cooking fish at home intimidate you? Tune in to hear us discuss the myriad of benefits to fish consumption including improved mental health, brain development, eye health and decreased cardiovascular risk and unpack some of the common concerns about fish consumption. 

We recommend getting fish in the diet two to three times per week, but many struggle to make this a reality. In this episode, we unpack some of the barriers to fish consumption including not knowing what to select, common mistakes when cooking fish at home, and fears about microplastics and heavy metals. Learn about favorite selections and preparation techniques, which fish truly are the healthiest, and how to easily get more fish into your whole family! 

Also in this episode: 

Beat the Heat - Buy any 2 Probiotics at Full Price, Get the 3rd 50% off with code BEATTHEHEAT

How often should I eat fish?

Health Benefits of Fish

Cardiovascular Disease Risk ReductionFish consumption and risk of major chronic disease in men

Mental HealthEfficacy of omega-3 PUFAs in depression: A meta-analysis

Omega-3 fatty acids for the treatment of depression: systematic review and meta-analysis

ADHDDiet in the treatment of ADHD in children - a systematic review of the literature

AlzheimersOmega-3 fatty acids' supplementation in Alzheimer's disease: A systematic review

Bone and Joint HealthCalcium metabolism, osteoporosis and essential fatty acids: a review

Calcium, gamma-linolenic acid and eicosapentaenoic acid supplementation in senile osteoporosis

The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis - PMC

Eye HealthDocosahexaenoic acid is the preferred dietary n-3 fatty acid for the development of the brain and retina

Circulating omega-3 Fatty acids and neovascular age-related macular degeneration

Brain DevelopmentThe Relationship of Docosahexaenoic Acid (DHA) with Learning and Behavior in Healthy Children: A Review - PMC

The relationship between age and the fatty acid composition of cerebral cortex and erythrocytes in human subjects

Effects of maternal docosahexaenoic acid intake on visual function and neurodevelopment in breastfed term infants

Mechanisms of action of docosahexaenoic acid in the nervous system

Recovery of brain docosahexaenoate leads to recovery of spatial task performance

An extraordinary degree of structural specificity is required in neural phospholipids for optimal brain function: n-6 docosapentaenoic acid substitution for docosahexaenoic acid leads to a loss in spatial task performance

Effects of maternal docosahexaenoic acid intake on visual function and neurodevelopment in breastfed term infants

Visual acuity and cognitive outcomes at 4 years of age in a double-blind, randomized trial of long-chain polyunsaturated fatty acid-supplemented infant formula

IN TIME: IMPORTANCE OF OMEGA 3 IN CHILDREN'S NUTRITION - PMC

Health benefits of docosahexaenoic acid (DHA)

Essential fatty acids, DHA and human brain

Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo

Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children's IQ at 4 years of age

Asthma and Respiratory SupportStudies show that regular fish consumption is linked to a 24% lower risk of asthma in children: Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis - PMC

Why Fish Doesn’t Turn Out at HomeGetting More Fish in Your Diet

Tips for SelectionMonterey Bay Aquarium Seafood Watch List

Marine Stewardship Council

Wild Planet

Vital Choice

Favorite Fish Choices

Preparation TechniquesPan Seared Black Drum

Nori Salmon Roll Up

Wild Salmon Dip

Medi Tuna Salad

Smoked Salmon Three Ways

Smoked Salmon Scramble

Crispy Fish Tacos

Macadamia Coconut Crusted Halibut 

Sho