Fish – food for the heart, poison for the tongue?

For centuries, fish has been considered the “food of life.”
Even in ancient times, it was believed that eating fish kept one strong, clever, and young for a long time.
Yet, what was once considered a healing remedy from the sea is now a balancing act between a source of nutrients and a trap for pollutants.

Fish – the primal protein of life

About half of all living organisms on Earth live in the ocean.
For humans, fish is a central source of protein – rich in omega-3 fatty acids, iodine, zinc, selenium, and high-quality protein.

In Germany alone, around one million tons of fish and seafood were consumed in 2023 – nearly 200 million tons worldwide.
However, the crucial factor is not how much, but which fish ends up on our plates – and how it is prepared.

What fish does in the body

Fish is a true metabolic wonder:

• Omega-3 fatty acids (EPA & DHA) have anti-inflammatory effects, stabilize cell membranes, and promote heart health.
  According to Park & Mozaffarian (2010), people who eat fish regularly have a significantly lower risk of heart attack and sudden cardiac death.

• During pregnancy, fish consumption can promote the neurological development of the child (Fernandes et al., 2012).

• Further studies show a lower incidence of depression, dementia, and certain types of cancer with regular fish consumption (Atun et al., 2024).

👉 The optimal amount is two to three servings per week.
More does not automatically mean more health – but potentially more heavy metals.

The dark side of seafood

Where there is light, there is also shadow.
Many fish today contain methylmercury or other organic pollutants, which accumulate primarily in large predatory fish – such as tuna, swordfish, eel, or halibut.

These substances have neurotoxic effects – especially dangerous for pregnant women and children (Karimi et al., 2016; Witczak et al., 2025).

Preparation also plays a major role:

• Boiled or baked fish reduces the risk of stroke by up to 40 %.

• Fried fish, however, significantly increases the risk.

👉 The formula is: Good fish + good preparation = good effect.

Fish for the heart – but not at any price

The “Health Professionals Follow-Up Study” showed:
Just 250 mg of omega-3 daily reduces the risk of sudden cardiac death – regardless of other factors.
However, men with high mercury exposure received no benefit from fish consumption (Virtanen et al.).

➡️ The bottom line: It is not fish that makes you healthy – but pure fish.

Fish for the brain and mental health

Omega-3 fatty acids nourish the brain, reduce oxidative stress, and promote the formation of new nerve cells.
They stabilize mood and improve concentration.

Studies show:

• Mozaffarian & Rimm found a measurable reduction in depressive symptoms.

• Assisi et al. demonstrated that children whose mothers took omega-3 during pregnancy developed better cognitive skills.

Fish against inflammation and cancer

In regions with high fish consumption – such as Japan or Scandinavia – certain types of cancer occur less frequently and are milder (Szymanski et al.).
Lam et al. found that regular fish oil supplementation can reduce cancer mortality by up to 1.6 % – a seemingly small effect, but a massive one on a population level.

What you can specifically do

• Quality over quantity:
  Prefer wild-caught or organic farmed fish with traceable origins.
  The smaller the fish, the lower the pollutant load (sardines > mackerel > salmon > tuna).

• Preparation:
  Steaming, stewing, baking – never frying.
  Heat destroys fatty acids and creates oxidative stress.

• Awareness:
  Fish is a valuable food, but not a panacea.
  The measure and the origin are decisive.

Conclusion

Fish is medicine – but only if it is clean.
It can protect the heart, brain, and cells – or burden them.

The truth lies, as so often, in the measure and the choice.
Eat fish with awareness – then it remains what it has always been:
a gift from the sea, not a risk on the plate.

Scientific sources

• Park & Mozaffarian (2010). Fish Intake and Cardiovascular Risk.

• Fernandes et al. (2012). Maternal Fish Consumption and Neurodevelopment.

• Atun et al. (2024). Omega-3 and Cancer Correlations.

• Karimi et al. (2016). Mercury Contamination in Fish.

• Virtanen et al. Mercury Exposure and Sudden Cardiac Death.

• Mozaffarian et al. Cardiovascular Health Study.

• Szymanski et al. Fish Consumption and Prostate Cancer.

• Lam et al. Supplementation and Cancer Mortality.

• Witczak et al. (2025). Persistent Pollutants in Fish.

Our products are intended for aromatherapy and culinary use. Traditional uses do not replace medical advice. The information provided here describes traditional applications, is for informational purposes only, and does not constitute medical advice. If you have health-related questions, please consult your trusted doctor.