salmon, trout, and tuna. These heathful fats benefit the body in many ways. They may help prevent heart disease, heart attack, and stroke, and they aid pre- and postnatal neurological development. Older brains need omega 3s, as well. One study of older adults found that annual mental decline was 10 percent slower in those eating fish at least once a week. These powerful fatty acids may also benefit individuals suffering from arrhythmia, depression, irritable bowel syndrome, and rheumatoid arthritis. Some studies indicate that omega-3 fats may even help prevent Alzheimer’s disease.
safe selections
Despite the many advantages of consuming fish, some are concerned. News reports and studies state that seafood contaminated by mercury and polychlorinated biphenols (PCBs) is a serious danger. Should you avoid seafood altogether? No, most experts say. “To enjoy a high level of health and protection from disease, seafood should be a key component of one’s diet,” says Ken Babal, CN. Many nutritionists suggest eating fish at least twice a week.
Mothers-to-be, nursing mothers, and small children are advised against choosing high-mercury species (king mackerel, shark, swordfish, and tilefish). However, the U.S. Food and Drug Administration and the Environmental Protection Agency encourage this same population to con-tinue eating 12 ounces per week of low-mercury seafood (including anchovies, Arctic char, canned light tuna, farmed catfish, rainbow trout, shrimp, and wild or canned salmon). “For middle-aged and older men and postmenopausal women, the benefits of eating fish far outweigh the risks,” adds Babal.
For the environment’s sake, look for species that are sustainably harvested. These include Pacific halibut, clams, Dungeness or stone crabs, bay scallops, mussels, tilapia, Pacific cod, and rainbow trout.
To print a handy pocket guide, visit www.edf.org and click “Seafood Selector.” Now you’ll be prepared to make smart choices when you shop for these and other tempting seafood recipes.
selected sources
- Guide to Which Fish Are Safe to Eat,” Organic Consumers Association, www.organicconsumers.org
- “Mercury Levels in Commercial Fish and Shellfish,” U.S. Department of Health and Human Services and U.S. Environmental Protection Agency, www.cfsan.fda.gov
- “Pocket Seafood Selector,” Environmental Defense Fund, www.edf.org
- Seafood Sense by Ken Babal, CN ($14.95, Basic Health, 2005)
- “Sustaining Seafood,” Nutrition Action Health Letter, 5/08
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