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Fish on the Menu: Superfood or Silent Threat?

By: MerxWire

Fish have long been an essential source of nutrition supporting Japanese longevity. While enjoying its cultural and health benefits, it is necessary to pay attention to species and portion sizes, avoiding fish with high levels of heavy metals to ensure both safety and health.

Large predatory fish such as tuna may accumulate higher levels of heavy metals, making moderation and careful species selection essential. (Photo via Pixabay.com)

CHICAGO, IL (MERXWIRE) – Recently, several French cities announced a ban on canned tuna in school cafeterias after tests revealed excessive mercury in some products. The move drew international attention: while fish provide valuable nutrients, should we also be mindful of their hidden risks?

Fish has long been regarded as an integral part of a healthy diet. It is rich in Omega-3 fatty acids, which help lower the risk of cardiovascular disease and support brain development and memory. Additionally, fish supplies high-quality protein, vitamin D, iodine, selenium, and other essential micronutrients, making it a vital component of a well-balanced diet. Compared with red meat, fish generally contains less fat and is easier to digest, leading many nutritionists to recommend it as a preferred source of protein.

Among Asian countries, Japan stands out for its high consumption of fish. According to Japan’s Ministry of Agriculture, Forestry and Fisheries, between 1960 and 2000, per capita fish consumption consistently ranked among the highest in the world. Although recent decades have seen a decline due to the spread of meat-based diets, fish remains a central component of Japanese food culture. From sushi and sashimi to grilled fish and soups, fish remains a staple in both home cooking and high-end restaurants.

A distinctive feature is Japan’s school lunch program, which incorporates fish into daily nutrition education. Many elementary schools regularly serve fish dishes, helping to establish a habit of eating fish from a young age. Fresh fish delivered directly from fishing ports, canned mackerel and saury, and even grilled salmon rice balls at convenience stores all demonstrate that fish in Japan is not only a protein source but also a bearer of culture, memory, and seasonality.

Scientific studies further confirm the health benefits of eating fish. The World Health Organisation recommends that adults consume at least two servings of fish per week, with at least one portion consisting of oily fish such as salmon or mackerel to ensure sufficient Omega-3 intake. Research has shown that individuals with a regular fish-eating habit have lower rates of cardiovascular disease and dementia compared to the general population.

However, not all fish should be consumed without restriction. Large predatory fish such as tuna, swordfish, and sharks often contain higher levels of mercury and other heavy metals due to bioaccumulation in the food chain. Mercury can impair the nervous system, and excessive long-term intake may affect brain development. For this reason, both Europe and the United States have issued repeated regulations regarding fish sources and content in infant food and school meals. France’s recent decision to ban canned tuna from school cafeterias is a straightforward application of the “precautionary principle.”

Sushi reflects Japan’s everyday dietary habits, where the nutritional value of fish is widely recognised. (Photo via Pixabay.com)

Overall, the nutritional value of fish is indisputable, providing benefits for the heart, brain, and overall health. By paying attention to species selection and sources, avoiding excessive intake of fish with high heavy metal content, and adopting a principle of dietary variety, consumers can reduce cumulative risks and allow the health benefits of fish to be fully realised.

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