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Healthy You Archives |
Eating Healthy
Is Fish Really Safe to Eat?True or False: Eating fish provides your body with essential nutrients that make it a healthy alternative to red meat.
Fish With Low Mercury Levels
Fish With High Mercury Levels
Fish With Moderate Mercury Levels
What are the risks? Mercury from industrial emissions is in our atmosphere, soil and streams. Because it accumulates through the food chain, large predatory fish such as swordfish have the highest mercury concentrations. Mercury is a threat to developing fetuses and young children, but the levels in most fish are well below the FDA guidelines for adults. PCBs (polychlorinated biphenyls) are toxic chemicals from industrial waste that accumulate in fatty fish (as well as beef and dairy products). Overexposure has been linked to increased cancer risk. What should I do about mercury? “Pregnant women, nursing mothers and very young children should limit their fish consumption because of mercury levels,” says family physician Sarah Nicklin, M.D., of Lehigh Valley Hospital and Health Network. “Mercury, which is absorbed through the placenta and breast milk, keeps the brain and nervous system from developing normally, causing problems with coordination and mental functions.” If you’re not pregnant but thinking of starting a family, be aware that mercury stays in your body and can accumulate over time. Limit your intake of moderate-mercury fish to six ounces a week during pregnancy and in the six to 12 months before, Nicklin says. “Larger amounts of low-mercury fish are fine, and probably beneficial.” What should I do about PCBs? “Farmed salmon contains 10 times the PCB level of wild salmon,” Nicklin says. “But wild salmon is expensive.” With its high content of omega-3 fatty acids, salmon is a heart-healthy choice. “Consider buying canned salmon or frozen salmon patties,” she says. “These are more affordable wild salmon products.” What’s the safest way to prepare fish? Toxins like PCBs are highest in fatty areas of fish. Grilling or broiling are the best cooking methods because they allow fat to drain away. In contrast, frying seals in the fat (and adds extra calories!). Mercury can’t be reduced by any cooking method. Can I still feed my child fish sticks? Fish sticks usually are made from fish with low mercury levels, Barilla says, and chunk light tuna also is fairly safe. Don’t serve children fish more than twice a week, and limit servings to 1 to 2 ounces for toddlers, 2 to 3 ounces for children ages 4 to 10. Are fish oil capsules a good substitute for the nutrients in fish? “The amount of actual fish oil in a capsule can vary, and the capsules themselves can be contaminated,” Nicklin says. Supplements are not government-regulated, so read the package carefully and buy from a reputable company. Is locally caught fish safe to eat? “Contaminants in fish are monitored annually throughout the state,” says Bob Frey, water pollution biologist with the Pennsylvania Department of Environmental Protection. “When you get your fishing license, check the regulations booklet for advisories for specific waters. And follow the statewide one-meal-per-week guideline for all sport-caught fish.”
Want to Know More? Call 610-402-CARE or click here for a full list of fish and their mercury levels; suggestions on choosing, storing and cooking fish; or more advice for pregnant or new mothers. This page last updated 2/12/08 04:08 PM
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 March April 2005 Eating Healthy
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