Health Solutions Live

Are you concerned about mercury contamination? Are you considering taking fish off your diet altogether?

Dariush Mozaffarian, M.D., says you should be much more concerned about the health risks involved in not eating fish. Dr. Mozaffarian is a member of the Harvard School of Public Health as a cardiologist. He also coauthored a recent study analyzing the benefits and disadvantages of fish consumption. “Seafood is a key source of heart-healthy lean protein – everyone should aim to have two servings per week.” According to his research the propensity to heart attacks can also be reduced by 36 percent by choosing fish varieties with abundant omega-3 fatty acids, such as salmon or tuna. These same acids also serve a key role in an infant’s brain development and may also serve as a natural anti depressant in adults.

You do want to make sure your two weekly servings come from fish that are naturally low in mercury if you are pregnant, breastfeeding infants or trying to conceive (a list of the best and worst seafood choices is provided at the bottom of this article.) After mercury has been discharged into the marine ecosystem by industrial and natural sources it amasses throughout fish’s bodies. Rebecca Goldburg, Ph.D., a senior scientist for the Environmental Defense Fund’s  Health and Oceans programs states that cognitive problems and developmental delays in children, as well as loss of memory, unaccountable tiredness and cardiovascular diseases in adults can result from too much mercury in a person’s diet.

The FDA advises steering clear of large and predatory fish such as king mackerel tilefish, shark or swordfish which have the highest levels of mercury. In its place, hold to low-mercury kinds of fish such as Atlantic mackerel, wild Alaskan salmon, anchovies, freshwater rainbow trout, shrimp, oysters, sardines, Pollack, and canned light tuna, which has a mercury level inferior to canned albacore tuna. These kinds are also abundant in omega-3s, so you will gain all of the benefits to your health without the possible risks.

Are you concerned by whether farm raised or wild fish are healthier?

“Both wild and farmed fish can be good choices” states Dr. Goldburg. Farmed fish are bred in special tanks on land or in underwater pens built along the coast, while wild species are usually caught in the ocean by fishermen using traps, lines or nets. Fish that are farmed have a tendency to be lower in mercury due to the fact that they are fed a controlled diet. Shellfish such as American shrimp and Mussels are especially beneficial when farmed because they are fed a plant-based diet with little mercury. However, farmed carnivorous fish like salmon are fed with high quantities of wild-caught fish, which could contain the carcinogens PCBs and dioxin. With these fish it is better to eat the wild varieties, because they consume a more diverse diet.

Are you wondering what are some easy ways to eat more fish?

Joan Salge Blake, R.D., a representative of the American Dietetic Association recommends trying “pizza fish” Coat farmed rainbow trout, American tilapia or Pacific cod with a thick bodied tomato sauce, add low fat mozzarella or Parmesan cheese and basil, and bake. Another option is to sneak in American shrimp, mussels, and farmed bay scallops into stir fries and pasta sauces. “I love to make salmon burgers” states Blake. Just mix canned salmon with egg whites, seasonings and breadcrumbs, mold into burgers and cook on the grill.

Blake also recommends getting your weekly fish servings while eating out, stating it is a great opportunity for doing so because you will see it prepared in ways you wouldn’t usually try at home, while also being one of the healthiest options on the menu. “Its automatic portion control – they might give you a huge steak, but they never give you too many scallops.” If you like sushi, limit shrimp, salmon, and tuna, since they tend to be high in mercury. Lower mercury choices include farmed clams, oysters, squid, Atlantic mackerel and crab.

So which kinds of fish are safest to your health and the environment when it comes to mercury and PCBs?

Best for you and the oceans:

• Arctic char
• Halibut (pacific)
• Catfish (U.S.)
• Tilapia (U.S.)
• Soft-shell clams, oysters, shrimp, mussels and bay scallops (farmed)
• Striped bass (farmed)
• Rainbow trout (farmed)
• Mahi-mahi (U.S. troll/pole caught)
• Mackerel (Atlantic)
• Dungeness or stone crab
• Albacore (U.S. or Canadian) and yellow fin tuna (U.S. Atlantic troll/pole caught)

Worst for you and the oceans:

• Shrimp (imported)
• Blue fin tuna or bigeye/yellow fin (imported longline)
• Red snapper
• Grouper
• Flounder (Atlantic)
• Chilean sea bass
• Mahi-mahi (imported)
• Swordfish (imported)
• Salmon (farmed or Atlantic)
• Halibut (Atlantic)
• Monkfish
• Flounder (Atlantic)

REFERENCE: Virginia Sole-Smith (2009) New Facts About Fish. Retrieved from http://www.webmd.com/food-recipes/features/new-facts-about-fish?ecd=wnl_day_081409