What are the health benefits of eating fish and shellfish?

Fish is the best and only direct source of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body can make these two fatty acids from alpha-linolenic acid (ALA), which is found in walnuts and flaxseeds, but it does so inefficiently. The process by which your body does this conversion requires vitamins and minerals that are often depleted (vitamin B6, magnesium, calcium, and zinc), and this process can easily be interrupted by such common things as excess insulin and the consumption of trans-fatty acids, aspirin, alcohol, and nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen and naproxen.

EPA and DHA are very important fatty acids for several reasons. They're vital to the development of the brain, which is mostly (60 percent) fat, much of which is DHA. That's significant.

Omega-3 fats play a significant role in bringing down inflammation, which is one of the reasons they're often prescribed by doctors for patients who are showing early warning signs of being at risk for heart disease. EPA and DHA specifically have been shown to reduce levels of triglycerides and very low-density lipoprotein (VLDL), a harmful type of cholesterol. They have also been indicated in aiding in the prevention of certain types of cancer, strengthening the immune system, and alleviating depression.

And it's not just about the fatty acids. Fish and seafood are also excellent sources of protein, the fat-soluble vitamins A and D, and important minerals such as calcium, phosphorous, iodine, and zinc. With as impressive a list of health benefits as this, it's clear why fish has a reputation as a nutritionally dense and healthful food.

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