Is smoked fish healthy?

Posted by kathryn in Q & A Thursday

Next in Q & A Thursday, Tessa asks:

What are the benefits/downsides of eating smoked fish, like mackerel?

Smoked fish is one of the categories of foods that has both good and bad points – so it really depends on how much you’re eating.

The good

The fish that are smoked tend to be the more oily fish, which are high in Omega 3 essential fatty acids. Omega 3s are a group of poly-unsaturated fats with many, many health benefits. These wondrous fats form part of the membrane surrounding each of the cells of your body and are the foundation stone of many hormones. Plus diets rich in these fats are linked to lower rates of heart disease, improved mental health, and reduced risk of some cancers. You can read more about Omega 3s at the Harvard School of Public Health’s Nutrition Source.

Many people would benefit from eating more of the Omega 3 fatty acid containing foods.

The but . . .

On the negative side is the link between smoked foods and some cancers. During the smoking process, components of the protein in fish are converted to substances called nitrosamines. Diets high in nitrosamines have been linked to an increased risk of gastric and oesophageal cancer (World Journal of Gastroenterology, Digestive Diseases and the 2007 World Cancer Research Fund Report).

This doesn’t just apply to smoked fish. It’s also true of other smoked foods and cured meats, such as bacon, salamis, etc.

Should you eat smoked fish

As with most foods, it really depends on how much smoked fish you’re eating and what else your doing. If you’re eating a lot of smoked foods and very little fruit and veg. Or you’re a smoker and eat lots of smoked foods, then you are increasing your risk of gastroesophageal cancers.

So enjoy your smoked fish occasionally only and make sure you’re also eating plenty of fruit and vegetables.

What is Q & A Thursday?

This post is part of Q & A Thursday – a monthly burst of blogging, where you get to dictate the subject matter. Q & A Thursday is all about simple, practical answers to food and diet dilemmas sent in by readers.

If you have a question you’d like answered send me an email. For more information you can take a look at the Q & A Thursday archives.

05 June, 2008