Should Fish Be a Part of Your Healthy Diet?

Posted on September 17, 2009 in Consumer Goods, Health & Medicine, Holistic Remedies, Recent Studies

In an effort to avoid the artery-clogging hazards of too much meat, many people turn to fish. But with changes to ocean habitats, fish is becoming a less healthy option. In planning your diet, it is important to know all the facts.

Fish has long been advocated over red meat because it contains high amounts of Omega-3 fatty acids. Omega-3 is known to reduce the risk of heart attacks and strokes as well as some cancers. It is even thought to have some mood-elevating properties. For most people, eating fish just twice a week supplies the recommended amount of Omega-3.

Unfortunately, the benefits of eating fish can be offset by the increasing amounts of mercury found in seafood in recent years. The mercury comes from environmental contamination and builds up in the bodies of sea creatures, along with other harmful chemicals like polychlorinated biphenyls (PCBs) that can cause cancer. Eating seafood that has high levels of mercury or PCBs can be dangerous, particularly for young children and women who are pregnant or nursing.

Large predatory fish like swordfish, mackerel, shark, and tuna have the highest levels of mercury and should be eaten sparingly by healthy adults and avoided altogether by pregnant women and children. Salmon, tilapia, shrimp, clams, oysters, and sardines have lower levels and can be safely eaten a couple of times a week without dangerous mercury build-up.

When shopping for seafood, it is usually better to buy wild over farmed fish as it tends to have lower levels of contamination. Ignore labels like “organic” as there are no USDA standards for organic fish.