The effects of not eating fish, according to dietitians

There is no shortage of information on the benefits of omega-3 fatty acids, the heart-healthy polyunsaturated fats found in fish. So, is it really that bad to never eat fish?

Below, health experts explain the potential risks of a fish-free diet, and how to make sure you’re getting the nutrients you need if you skip seafood altogether.

Oily fish like salmon, mackerel, sardines and rainbow trout are some of the best sources of omega-3, the anti-inflammatory fats that have countless health benefits.

The two types of omega-3 found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

“Omega-3s are known to be anti-inflammatory and therefore are [potentially] beneficial in warding off various conditions caused by inflammation in the body, such as Alzheimer’s disease, heart disease and diabetes, ”says Anna Brown, RD, Brooklyn-based dietitian and founder of private practice Nutrition Squeezed.

“In addition, omega-3s like EPA and DHA are beneficial for the health of the brain, eyes and nervous system. An increased intake is therefore associated with a lower risk of depression, anxiety, ADHD. and dementia. “

In fact, eating two 3-ounce servings of fish per week is linked to a lower risk of heart disease, according to the Mayo Clinic.

Obviously, polyunsaturated fatty acids in fish are important for our health. But EPA and DHA are especially critical because the body cannot make enough of these fats on its own. That is why we have to get the essential fatty acids from foods like fish.

Thearevegetarian omega-3 fatty acids, such as alpha-linolenic acid (ALA) found in some nuts and seeds.

“Fortunately, the human body is very talented, so we can convert ALA to EPA and DHA,” says Kris Sollid, RD, dietitian and senior director of nutritional communications at the International Food Information Council.

“But our bodies do it inefficiently, which means we have to get a lot of ALA to generate enough EPA and DHA.”

Estimates vary, but it’s possible that only up to 4% of ALA is actually converted to DHA in the body, according to Oregon State University.

“That is why it is recommended that you eat foods that directly provide DHA and EPA, in addition to eating foods that contain ALA,” says Sollid.

Getting enough vitamin D is a big deal. Proper immune function, bone health, and blood sugar regulation all rely on the fat-soluble vitamin, according to the National Institutes of Health (NIH).

But: “Very few foods naturally contain vitamin D,” says Sollid. “The highest dietary sources of naturally occurring vitamin D include cod liver oil, farmed rainbow trout, and sockeye salmon.” Do you notice a pattern here?

Like all foods of animal origin, fish is an excellent source of protein, one of the three macronutrients that contributes to lean muscle mass, healthy skin and wound healing, as well as immune function.

A 3-ounce piece of salmon (less than the size of your palm) contains almost 21 grams of protein, according to the USDA.

By skipping fish, you may be missing out on a nutritious source of protein, as seafood has a higher proportion of heart-healthy fat than other animal proteins like red meat.

“Many types of canned fish are also a great source of calcium because they are canned with their bones on,” Brown told LIVESTRONG.com.

“Calcium is important for the health of bones, teeth, nerves and muscles, so without adequate calcium you are at risk of developing osteoporosis and muscle cramps.” According to the NIH, just 3 ounces of sardines can provide an impressive 25 percent of your daily value of calcium.

You probably won’t be deficient in protein if you never eat seafood. After all, there are plenty of other protein options out at sea (or on land).

But lacking in vitamin D and sea-derived omega-3s could cause problems over time. “A vitamin D deficiency reduces the absorption of calcium and can contribute to osteoporosis, resulting in weak bones that can break,” says Sollid.

Low levels of vitamin D have also been linked to an increased risk of acute respiratory infections, according to an October 2018 review in theAnnals of the New York Academy of Sciences.

“With the amount of sunscreen and sunscreen that we use these days [a good thing!], most people in the northern hemisphere suffer from vitamin D deficiency for most of the year, ”says Brown. Eliminating fish from the diet removes one of the only natural sources of vitamin D from our plates.

And while true essential fatty acid deficiency is rare in American adults, even low intake of EPA and DHA is not ideal.

“Since fish are one of the main sources of EPA and DHA, low intake could result in a higher ratio of omega-6s to omega-3s,” adds Brown. “The ideal ratio is 1: 4 between omega-3s and omega-6s. Unfortunately, the standard American diet provides a ratio closer to 1:16.”

This higher ratio is sometimes linked to systemic inflammation, as well as the chronic conditions it is associated with, such as type 2 diabetes, heart disease and autoimmune disease, Brown explains.

For the most part, yes. Needless to say, protein is abundant in the diet. So even if you skip seafood, there are plenty of other high protein foods out there.

EPA and DHA are a more difficult group. Fatty acids are only found in fish and fish. As we’ve already learned, ALA (which is found in plant foods like walnuts, flax, and chia seeds) can be converted into essential fatty acids, but the amount we get in plant form is often minimal.

“For those who are vegetarians, vegans, or don’t eat seafood for other reasons, I would recommend either a fish-free omega-3 supplement made from seaweed and / or seaweed, or I would work with the client to make sure he eats regularly. chia seeds, flax seeds and walnuts, ”says Brown.

Vitamin D is another component of oily fish that is difficult to find elsewhere in the diet. Fortunately, eating egg yolks regularly and being safe in the sun are two natural ways to increase your serum vitamin D levels. Foods and drinks like milk, breakfast cereals, and even some orange juice are also often fortified with vitamin D.

Eating foods rich in calcium is doable even if seafood is taken off the table. Dairy products like cow’s milk and yogurt, leafy greens like collard greens and bok choy, and heart-healthy nuts like almonds are all good sources of this important mineral.

Not so bad. Although the dietary guidelines for Americans recommend eating fish twice a week, skipping seafood doesn’t mean your health is doomed.

“A fish oil supplement can help if you can’t meet this recommendation,” says Sollid. “Finding the nutrients our bodies need in food first is usually the best route, but if that’s not possible, talk to your doctor to see if a fish oil supplement is right for you. “

Brown agrees: “It’s totally okay not to eat seafood, but it’s important to supplement or eat alternative sources of omega-3s, calcium, and vitamin D.”

Whenever you are removing entire food groups from your diet, it’s a good idea to work with a registered dietitian to make sure you’re getting the nutrients your body needs.