The Fish You Can
Eat, The Fish You Should Definitely Avoid: An Update
Fish has heart healthy omega-3 fatty acids, including DHA, the fatty
acid that nourishes your brain. But mercury poisoning, toxins and preservatives
have scared many people away from eating fish. Here's what you need
to know to eat fish and stay healthy.
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Even if you're a vegetarian, Body Ecology recommends eating fish about three
times a week because fish has medicinal, grounding and strengthening properties.
In general, fish is a great protein substitute for other meats because it
is low in calories, saturated fat, and cholesterol, and that's not all:
Omega-3 fatty acids found in fish have been linked to1:
- lower blood pressure
- lower heart rate
- lower risk of death from heart disease
- lower risk for stroke
- lower risk for depression
- lower risk for some cancers
Fish consumption is especially important for women
who are pregnant or want to have a baby because it provides the omega-3
fatty acid, DHA, which encourages healthy brain development of babies.2
But fish are sadly said to be on the "Do Not Eat List" because
of the concern over mercury.
Also, you've probably heard some of the warnings and reports about overharvesting
wild fish species and the water pollution caused by commercial fish farms.
Here's what you need to know about fish to make sure that you're getting
fish that improves your health instead of harming
it.
Mercury Poisoning and Other Toxins
Mercury poisoning is still a concern when it comes to fish consumption, but
there are ways to mitigate this risk. To reduce the risk of mercury contamination,
avoid eating swordfish, shark, tilefish and king mackerel altogether. Limit
your intake of white tuna (also known as albacore) to less than 6 ounces per
week.
Shellfish can also be full of toxins because they are scavengers and feed
on industrial deposits, sewage, and the waste of other fish, filtering it
through their bodies. Avoid clams, lobsters, oysters, shrimp and scallops
if you want to avoid excess toxins from shellfish.
But should women who are pregnant, nursing, or who want to have a baby, along
with children under 12, be especially mindful to avoid eating fish?
Yes, certainly they should avoid the fish that might have high levels of
mercury but at Body Ecology we have a solution. If you have ever seen a photo
or news report on the oil spills that have occurred occasionally on the ocean,
you know it is a horrible gooey mess. Microflora are used to clean up the
oil spills. They are also used commercially to clean up toxic waste sites
around chemical factories. (Be sure to read "How
Microbes are Used to Clean Up Toxic Waste - and How to Put Them to Use for
De-Toxifying YOU.") Clearly then we can use the microflora in fermented
foods to help us through these toxic times.
Preservatives
Preservatives are another concern when it comes to purchasing your fish.
Many fish are sprayed with preservatives like polyphosphates, sulfites,
sodium benzoate, and polytrisorbate to control mold, yeast, and bacteria
and to make them appear appetizing. The FDA allows these preservatives, but
they don't have to appear on the labels of the fish you buy.3
The long-term health effects of consuming these preservatives are unknown,
so it's best to avoid suppliers who use these preservatives. One guideline
is that warm water fish (like Orange Roughy) are more likely to have preservatives
than coldwater fish.
Otherwise, use your judgment and know your supplier to make sure that you're
getting high quality fish without preservatives.
Wild Fish vs. Farmed Fish
You have probably heard the debate and are wondering, "Do I choose
wild fish or farm raised fish?"
When it comes to your health, we recommend wild caught fish, and here's why:
Farm raised fish generally have the same level of omega-3 fatty acids as wild
fish, but when it comes to fat and calories, the farm raised fish have more.4
Because farm raised fish don't have lots of room to swim and are prone
to disease, they are often given antibiotics as well as commercial dyes to
give them a healthy color. Even the feed they are given may have toxins that
are passed on to the consumer.5
While farm raised fish often costs less than their wild caught counter parts,
the health risks and lack of flavor truly don't merit buying such an inferior
product. Having said this, however, there are many aqua-culturists that operate
responsibly and you can eat the fish from these farms without sacrificing
your health or that of the planet.
Fish To Eat
Now that you know more about fish, here are our recommendations for the healthiest
fish on the market.
Omega-3 Rich Fish to Eat:
- Salmon
- Halibut
- Tuna
- Cod
- Sardines
- Anchovies
Fish To Avoid
- Swordfish
- Shark
- Tilefish
- King mackerel
- White (albacore) tuna
- Warm water fish like orange roughy
- Shellfish like clams, lobsters, oysters, shrimp and scallops
- Fish whose color has been preserved with dyes
- Farmed fish (unless from a responsible aqua-culturists)
Fish: A Great Source of Protein
Fish is an excellent source of animal protein and in fact, a preferred source
of animal protein on the Body Ecology program. Everyone seems to do well on
fish and it is easier to digest.
So how do you find the best fish for your health?
One of our favorite sources of heart-healthy, wild fish that is free of heavy
contaminants and fished from sustainable, wild fisheries is Vital
Choice. What we love most about Vital Choice is their high quality wild
fish that is delivered right to your door. In an age when everyone is already
so busy, it's helpful to have convenient options to help us stay healthy.
How convenient is that!
Fish has heart healthy omega-3 fatty acids, including DHA, the fatty
acid that nourishes your brain. But mercury poisoning, toxins and preservatives
have scared many people away from eating fish. Here's what you need
to know to eat fish and stay healthy.
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Benefits Outweigh Risks
Fish really is an ideal protein, and the benefits of eating fish far outweigh
the risks...when you choose the right fish...and especially if you are on
a pro-biotic diet. One study found that eating fish twice weekly is equivalent
to taking a daily fish oil supplement!6
Keep these guidelines in mind when you shop for fish and you'll reap the
heart healthy benefits of fish without the risks. And if you have not already
done so...add at least one fermented food to your diet especially when you
eat a serving of your favorite fish.
Sources:
Eating Fish: Health Benefits and Risks, JAMA, 18 Oct 2006. http://jama.ama-assn.org/cgi/content/full/296/15/1926
2ibid.
3Foulke, Judith, "A Fresh Look at Food Preservatives," US Food
and Drug Administration, http://www.cfsan.fda.gov/~dms/fdpreser.html
4Fish FAQ: The merits and hazards of eating fish, MayoClinic.com.
http://www.mayoclinic.com/health/food-and-nutrition/NU00292
5Wild vs. Farm or Ocean Raised Fish, DeliciousOrganics.
http://www.deliciousorganics.com/Controversies/wildvsfarmfish.htm
6 WHFoods.org. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=95#healthbenefits
7Squires, Sally, "Benefits of Fish Exceed Risks, Study Says,"WashingtonPost.com,
18 Oct 2006. http://www.washingtonpost.com/wp-dyn/content/article/2006/10/17/AR2006101700475.html
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