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Sept 8, 2003 New studies show that many Americans consume too much mercury common in tuna, swordfish, shark, king mackerel, tilefish and other seafood entrees. Despite conflicting reports, fish should be a significant part of most people’s diet as long as a few guidelines are kept in mind: SALMON - Benefits – An excellent source of omega- 3 fatty acids which protect against heart attacks and strokes. Concerns – PCB levels (harmful industrial chemicals that have been banned since the 70s but are still persist in the environment) are relatively high in farmed salmon which are also fed chemical pigments. Best Advice – Eat wild salmon without worry. It is low in mercury and PCB experts say anyone can eat 8 ozs of farmed salmon per week with safety and add, don’t worry about pigments. TUNA – Benefits – Good source of omega-3s though levels vary. Tuna steaks have the most, then canned albacore, then light tuna. Concerns- Tuna is relatively high in mercury. Fresh tuna has the highest content as it is cut from the largest fish. Canned albacore is high while light tuna has the least. Best Advice – To be extra careful about mercury, children should eat light tuna no more than once a week. Pregnant and lactating women should eat canned tuna just once a week. CATFISH – Benefits – Low saturated fat. Source of protein and some omega-3s. Concerns – Both farm and wild catfish may have some PCBs. Best Advice – Prepare catfish by baking, broiling or grilling so the fat runs off. Control the overall PCB load by limiting all animal fat in the diet. SWORDFISH, SHARK, KING MACKEREL AND TILEFISH – Benefits - Low in saturated fat, good source of omega-3s and protein. Concerns – All extremely high in mercury. Best Advice – Don’t eat these fish at all or at best once a month. RECREATIONALLY CAUGHT FISH – Benefits – Fresh source of protein. Concerns – Many of the fish are in our national waters filled with toxic chemicals. Best Advice – Check with your local fish advisory board. SHELLFISH, SHRIMP, COD, TILAPIA, FARM-RAISED RAINBOW TROUT, PERCH, FLOUNDER, SOLE. Benefits – Good source of protein. Trout is extremely high in omega-3s. Concerns – Not many! These fish are low in toxins. Best advice – Include plenty of these types in your diet. FISH; SMOKED, CURED, CANNED OR SUSHI. Benefits – Tasty way to add omega-3s to your diet. Concerns – Smoked or cured fish are not cooked so fats do not cook off. May mean some PCBs remain in the fish, but people generally eat small portions of these foods. Best Advice – The FDA recommends that pregnant women do not eat raw fish. Oily varieties of canned fish like herring and sardines are especially high in omega-3s. ------------ About the author: Bobbie Hart O’Neill is a retired print media journalist, CSU-Sacramento, ’74, with 40 years experience in the field. She has worked as a reporter, feature writer, columnist, public relations writer, magazine/newsletter editor and publisher. She is currently a freelance writer residing in Yuma, Arizona and has published a children’s book, written three screenplays and a novel. In addition, she is interested in civic affairs, politics, current events, ethnology and animals. Email Bobbie: bobbieo@digitaldune.net Comment on this column in the forum. Tell a friend about this site! ------------ |
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