The Mercury/Omega-3 Dilemma
Before I begin laying on the nutrition information, let me
ask you this: what would I have to say to convince you to eat fish twice a week?
It is ironic that with all the good information about
omega-3, the mercury issue will tend to inhibit people from eating a food that
can greatly benefit their health and the health of their children.
So what are the facts:
- Omega-3 are present in salmon, cod, trout, clams,
shrimp, scallops, lobster
- These oils present in fatty fish are not found in other
- All forms of salmon, rainbow trout, sardines and herring
- Mercury is of concern only in very large fish, i.e.
swordfish and shark, some varieties of large tuna
- Consider the predator fish—those that eat other fish—and
live many years to be fish to avoid in large quantities, i.e. swordfish,
shark, marlin, large tuna
- Food preparation does not reduce mercury
- Pregnant women are advised to avoid swordfish and shark.
- Tuna, the most widely consumed fish in U.S: no more than
two cans per week; one can for pregnant women]
- Albacore from the West Coast is typically a very small
tuna and therefore contains low levels of mercury
- Several species of fish, rich in omega-3s should be
consumed without fear of toxicity.
- Fish and shellfish are high in protein and contain other
valuable vitamins and mineral
- Most fish is low in fat; those higher in fat provide
oils that protect and promote health.
- Continue to eat it