Balancing Health and Risks: What You Should Know About Fish Consumption

The "FAO-WHO Background Document on the Risks and Benefits of Fish Consumption" (2024) highlights the substantial health benefits of eating fish, including improved heart health and brain development, while also addressing the risks posed by environmental pollutants like methylmercury and dioxins. The report suggests that consuming a variety of fish low in contaminants, such as salmon and sardines, allows people to enjoy the benefits while minimizing health risks. The inclusion of selenium in fish may further reduce the risks associated with mercury exposure. This report serves as a valuable resource for balancing the health benefits of fish with safety concerns.

Fish is a staple of healthy diets around the world, providing an array of essential nutrients that are vital for health and well-being. However, concerns about environmental pollutants in fish, such as methylmercury and dioxins, have raised questions about how much fish is safe to eat. A new report, the "FAO-WHO Background Document on the Risks and Benefits of Fish Consumption" (2024), presents updated scientific evidence to help consumers navigate these risks and enjoy the health benefits fish has to offer.

The Nutritional Power of Fish

Fish is one of the most nutrient-dense foods available, making it an excellent choice for maintaining overall health. According to the FAO-WHO report, fish provides high-quality proteins, essential fatty acids, vitamins (such as vitamin D and vitamin B12), and minerals like selenium and iodine. These nutrients play critical roles in supporting heart health, and brain function, and protecting against chronic diseases.

One of the standout benefits of fish is its high content of long-chain omega-3 fatty acids, which have been shown to reduce the risk of cardiovascular diseases. Omega-3s, along with other nutrients found in fish, also contribute to healthy neurodevelopment in infants and children. Regular fish consumption may even lower the risk of certain cancers, type 2 diabetes, and obesity. The report emphasizes the importance of including fish in diets globally, particularly in countries where nutrient deficiencies are common.

Environmental Pollutants: Methylmercury and Dioxins

While the health benefits of fish consumption are clear, fish can also contain harmful pollutants. The report highlights two major contaminants: methylmercury (MeHg) and dioxins and dioxin-like polychlorinated biphenyls (dl-PCBs).

Methylmercury, a toxic compound that accumulates in large predatory fish, is a concern for its effects on the nervous system. Pregnant women, in particular, are advised to limit their intake of fish high in methylmercury, as it can impair fetal brain development. The report notes that while the toxic effects of methylmercury are well-established, it’s important to recognize that the risk varies depending on the type of fish and the levels of exposure.

Dioxins and dl-PCBs are persistent environmental pollutants that accumulate in the fat tissues of fish and other animals. They have been linked to several health problems, including immune system disruption, reproductive issues, and even cancer. However, exposure to these contaminants has decreased in recent years due to stricter environmental regulations, which have led to lower concentrations in fish.

The Role of Selenium in Mitigating Risks

Interestingly, the report sheds light on the role of selenium, a mineral found in fish, in potentially mitigating the toxic effects of methylmercury. Selenium binds strongly to mercury, reducing its availability to cause harm in the body. Some studies suggest that fish rich in selenium might counterbalance the adverse effects of methylmercury, though more research is needed to fully understand this relationship.

For consumers, this means that not all fish should be avoided due to mercury concerns. Fish like salmon, sardines, and other smaller, fatty fish often contain high levels of beneficial nutrients and lower levels of contaminants, making them a safer choice for frequent consumption.

Finding the Right Balance: Recommendations for Safe Fish Consumption

Based on the extensive reviews in the FAO-WHO report, it is clear that the health benefits of fish far outweigh the risks, particularly when consuming fish low in contaminants. However, it is essential to make informed choices about which fish to eat and how often.

For general populations, consuming a variety of fish species, including those lower in mercury like salmon, trout, and sardines, can help maximize health benefits while minimizing exposure to harmful substances. Pregnant women and young children should focus on fish with lower mercury content to avoid developmental risks while still reaping nutritional benefits.

Ultimately, the report encourages people to continue eating fish as part of a balanced diet while paying attention to the type of fish they consume. It also underscores the importance of sustainable fishing practices and continued monitoring of environmental pollutants to ensure that fish remains a safe and healthy food source for all.