Is Fish Still Safe to Eat?
By Gloria Tsang
Shortly after the mad cow disease
and the chicken flu episodes, fish and seafood became the next
center of controversy, and many of us wonder: Is fish still safe
to eat?
What's in fish?
Fish and shellfish contain high-quality protein and other essential
nutrients, are low in saturated fat and contain omega-3
fatty acids. A well-balanced diet that includes a variety
of fish and shellfish can contribute to heart health and children's
proper growth and development.
However, nearly all fish and shellfish
contain traces of mercury. For most people, the risk from mercury
by eating fish and shellfish is not a health concern. Yet, some
fish and shellfish contain higher levels of mercury that may harm
an unborn baby or young child's developing nervous system.
In addition, fish also contains
polychlorinated biphenyls (PCBs), toxic industrial compounds that
were banned in 1976 but that persist in the environment. Fish
absorb PCBs from contaminated sediments and from their food. You
can limit exposure to PCBs simply by trimming, skinning and cooking
your catch to reduce fatty tissue. But unlike mercury, which you
can eliminate from your body over time, PCBs are stored in body
fat for many years.
FDA recommendations
In March 2004, the U.S. Food and Drug Administration (FDA) and
the Environmental Protection Agency (EPA) revised their advisories
on mercury in fish. Here is a summary:
Target
Women who may become pregnant, pregnant women, nursing mothers
and young children should avoid some types of fish and eat fish
and shellfish that are lower in mercury
Avoid
Fish with High levels of Mercury
shark, swordfish, king mackerel or tilefish
12
oz. (~2 meals) of Low-Mercury Fish per week
shrimp, crab, cod, clams, scallops, canned light tuna, canned
salmon, pollock and catfish, etc.
Note: Albacore "white" tuna contains more mercury.
Limit 6 oz. (~1 meal) of albacore tuna per week.
For a complete list of fish and recommended portions, go to
National
Resources Defense Council
The bottom line
Fish offers benefits in heart health. Indeed, the American Heart
Association recommends
fish and fish products for the prevention of heart disease.
So don't give up fish completely, but do choose wisely for an
average of two meals a week. For more detailed information, check
out FDA's
seafood information website.
© Gloria Tsang
Gloria Tsang, R.D., is the chief
editor for HealthCastle.com,
a one-stop site for reliable nutrition information and tips. HealthCastle.com’s
main focus is on preventive health, with popular topics including
diet tips to lower cholesterol, super food myths, and hot issues
related to dietary supplements. To discuss various nutrition and
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