Go Fish

A recent trip to the aquarium with my niece left me with fish on the brain. There is so much confusion surrounding fish consumption these days as consumers receive messages to limit their fish consumption due to mercury contamination from some sources and then to increase their fish consumption due to its heart benefits from others. Let’s sort through the facts –

The fear about fish comes from the risk of mercury toxicity. Mercury is a substance that is toxic to nerve cells and can cause vision problems, poor coordination and learning impairment. However, the emphasis here is on large amounts of mercury. The only reported cases of real mercury poisoning from eating fish occurred after massive industrial pollution in Japan. The real danger lies in not eating enough fish.

Fish is the primary source of omega-3 fatty acids in our diet. Omega-3 fatty acids decrease triglycerides and slow the rate of atherosclerotic plaque which in turn prevents heart disease and reduces the risk of heart attack and stroke. For these reasons, the American Heart Association recommends consuming fish twice a week. In addition to being beneficial for cardiovascular health, omega-3’s also play an important role in the brain development of infants, children and adolescents. Besides having the heart healthy, brain boosting omega-3’s, fish also is a good source of protein and minerals such as iron, calcium, zinc and magnesium.

The bottom line is you should include more fish in your diet, but limit your exposure to fish with a high level of mercury. In general, the fish with higher mercury content are older, larger, predatory fish such as mackerel king, shark, swordfish and tile fish. Common fish with the lowest levels of mercury are anchovies, haddock, salmon, tilapia, and canned, light tuna. Try to work these ones into your diet twice a week.

Here is a table from the Washington State Department of Health comparing the amount of Omega-3 fatty acid with the amount of mercury in the 10 most popular fish – The salmon looks like a great choice to me!

Top 10 Fish and Shellfish in the United States Based on Consumption – Omega-3 and Mercury Levels:

	Omega-3 fatty acids (grams per 3-oz. serving)	Mean mercury level in parts per million (ppm)
Canned tuna (light)	0.17–0.24	0.12
Shrimp	0.29	ND*
Pollock	0.45	0.06
Salmon (fresh, frozen)	1.1–1.9	0.01
Cod	0.15–0.24	0.11
Catfish	0.22–0.3	0.05
Clams	0.25	ND*
Flounder or sole	0.48	0.05
Crabs	0.27–0.40	0.06
Scallops	0.18–0.34	0.05

* ND – mercury concentration below the Level of Detection (LOD=0.01ppm)
Here is a table listing the 4 fish with the highest levels of mercury – limit your consumption of these guys!
Fish with the Highest Levels of Mercury (about 1 ppm):

	Omega-3 fatty acids (grams per 3-oz. serving)	Mean mercury level in parts per million (ppm)
Tilefish (golden bass or golden snapper)	0.90	1.45
Shark	0.83	0.99
Swordfish	0.97	0.97
King mackerel	0.36	0.73

Now that you have the facts, you may be inspired to work some fish into your diet this week. Here are some healthy tips and ideas:

-Make a quick salad of canned fish with pasta, frozen vegetables and light Italian dressing

-Enjoy your fish baked or grilled instead of fried

-Keep your fish low sodium by using herbs and lemon juice for flavor