Fish and shellfish contain high quality protein and omega-3s and are also low in saturated fat. Fish, in general, is a great food to eat as part of a balanced diet. However, most of us have heard that the mercury in fish is dangerous. Fish are healthy but the mercury we take in from fish does need to be monitored.
Mercury occurs naturally in the environment and is also released into the environment from industrial pollution. It drops from the air and accumulates in streams and oceans. Thus, it affects fish.
Fish High in Mercury
King Mackerel
Swordfish
Shark
Fish Low in Mercury
Canned Light Tuna
Trout
Crab
The FDA and EPA advise women who may become pregnant, pregnant women, nursing mothers, and young children to avoid certain fish higher in mercury and eat those fish lower in mercury. For fetuses, infants and children, the health effects of mercury are on neurological development. Even low levels of mercury exposure can adversely affect their brain and nervous system.
However, fish, themselves, are a great source of essential fats and protein and are also associated with health benefits.
According to the Dietary Guidelines for Americans, 2010; “Consumption of two servings of seafood per week … is associated with reduced cardiac mortality from [coronary heart disease] or sudden death in persons with and without [cardiovascular disease]."
Eating moderate amounts of fish has health benefits, but remember to keep it to just that, moderation, to reduce mercury exposure while still getting the benefits from fish.
References
http://orf.od.nih.gov/Environmental+Protection/Mercury+Free/MercuryHealthHazards.htm
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm
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