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 Reduction
  • Fish consumption and risk of major chronic disease in men
• Mental Health
  • Efficacy of omega-3 PUFAs in depression: A meta-analysis
  • Omega-3 fatty acids for the treatment of depression: systematic review and meta-analysis
• ADHD
  • Diet in the treatment of ADHD in children - a systematic review of the literature
• Alzheimers
  • Omega-3 fatty acids' supplementation in Alzheimer's disease: A systematic review
• Bone and Joint Health
  • Calcium 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 Health
  • Docosahexaenoic 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 Development
  • The 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 Support
  • Studies 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 Home
  • Getting More Fish in Your Diet
• Tips for Selection
  • Monterey Bay Aquarium Seafood Watch List
  • Marine Stewardship Council
  • Wild Planet
  • Vital Choice
• Favorite Fish Choices
• Preparation Techniques
  • Pan 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 
• Should we worry about Microplastics?
  • Evidence of Microplastic Translocation in Wild-Caught Fish and Implications for Microplastic Accumulation Dynamics in Food Webs
  • Human Consumption of Microplastics
• How to Mitigate Microplastic Exposures
  • 10 Day Detox
  • 12 Week Keto Program
  • Reset, Restore, Renew Detox Packs
  • BroccoDetox
• Choosing a Fish Oil Supplement
  • EPA DHA Extra 
  • EPA DHA Liquid
  • Essential Wellness Bundle
  • Mama to Be Bundle

 

This episode is sponsored by: 

This episode is also sponsored by Santa Cruz Medicinals, makers of potent and affordable CBD with effective dosing. For more information check out www.scmedicinals.com and use code ALIMILLERRD for 15% off your order.