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Eating Fish? There's a Catch(Link)
Although there is no perfect food, many nutritionists say that a lot of fish varieties come pretty close. Many fish are high in Omega-3 fatty acids. These fatty acids decrease heart attacks and cholesterol and help in the prevention of strokes.
Fish are high in iron, protein and zinc, and they are low in fat. Joan Rupp, a registered dietician out of San Diego State University’s Dept. of Exercise and Nutrition Science states, “If you’re eating fish for dinner, it means you’re not eating a bacon-and-cheese burger.”
But all of these potential health benefits come with a catch.
High levels of mercury, polychlorinated biphenyls (PCBs), and other contaminants have been found in fish that not only seem to negate their healthy benefits, but dissuade consumers from adding fish to their diet. The good news is that these risks are not enough to harm healthy adults who consume fish in moderation, though there are certain age groups, or groups of people with particular health conditions, that should limit their intake of fish, or choose a different variety.
Mercury originates from natural sources, as well as being a by-product of air pollution. It is toxic to the brain, heart and nervous system, and especially detrimental to the neurological system of infants and young children. PCBs, cancer-causing industrial chemicals outlawed in 1976, are still found in water sources such as lakes, streams and oceans.
The FDA and EPA, in 2004, advised women who are pregnant, of child-bearing age or nursing, and young children, to avoid swordfish, tilefish, mackerel and shark due to their high mercury content. What these fish have in common is that they are all large, predatory varieties of fish. But why would they have a higher mercury content than other fish?
It isn’t that they alone have a high mercury content, and other fish are free of mercury. Rather, these predatory fish subsist on a diet of smaller fish that may contain mercury, thereby building up the concentration of this harmful element in the larger fish.
However, the benefits of eating a diet rich in fish far outweigh the potential risks. Other than just helping to reduce cardiovascular disease, fish high in Omega-3 fatty acids have been shown to improve depression, slow the mental decline that comes with age and reduce the risk of rheumatoid arthritis and come cancers. Additionally, there are studies to support that infants born to mother who eat a diet rich in Omega-3 fatty acids enjoy better brain development.
So, rather than focus on the potential risks of eating fish, it is better to do the research and find out what varieties are safest. Fish is an excellent source of protein, and in a world where the general rule is becoming to eat less fat and red meat, fish provides an excellent alternative that is not only supremely healthy, but delicious as well!
Fish Consumption Guide (From the Environmental Nutrition newsletter) (A serving is 3oz.)
VERY HIGH LEVELS OF MERCURY (Avoid these Fish)
HIGH LEVELS OF MERCURY (0 to 1 serving per week)
MEDIUM LEVELS OF MERCURY (1 to 2 servings per week)
- Grouper
- Halibut
- Pollock
- Sablefish
- Sea trout
LOW LEVELS OF MERCURY (2 to 3 servings per week)
VERY LOW LEVELS OF MERCURY (3 to 4 servings per week)
There are plenty of other online resources to assist you in making healthy fish choices. Please visit the following for more information:
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