Fish and Mercury

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

Food Allergy or Intolerance?

Chances are you or someone you know has a food intolerance or a food allergy.  4% of adults have a food allergy, while 5% of children under the age of 5 suffer from them, with rising numbers.  I hear these words interchanged often but they are very different. 

Food Intolerances

Defined as a food-induced reaction that does not involve the immune system.

Examples include lactose intolerance—when a lactose-intolerant person ingests milk, they have nausea, vomiting, diarrhea, and abdominal cramps.

Food intolerances generally are uncomfortable, but rarely, if ever, fatal.

You can outgrow food intolerances or develop them later in life.


Food Allergies

Defined as an immune system response to a food the body mistakenly believes is harmful.

The immune system creates antibodies to the food when it is eaten.

When the food is eaten again, the body releases chemicals to protect the body.

Symptoms usually occur within minutes and up to 2 hours after eating a food.

Allergic reactions to food sometimes are fatal if the allergy is very severe.

You can outgrow food allergies or develop them later in life.

Allergies are diagnosed by a blood or skin-prick test.

90% of all documented food allergies are caused by the following foods:

ü  Milk

ü  Eggs

ü  Peanuts

ü  Tree nuts, such as almonds, cashews, or walnuts

ü  Fish, such as bass, cod, or flounder

ü  Shellfish, such as crab, lobster, or shrimp

ü  Soy

ü  Wheat

Food allergies are serious and can be life-threatening so it is important to do everything you can to avoid exposure to that allergen.

Avoid cross contamination in the kitchen.  Cross contamination occurs when safe food for a person with food allergies comes in contact with the allergenic food.  Wash utensils, cutting boards, and countertops immediately with hot soapy water after using the allergen. 

Read food labels.  When allergens are present in foods, precautionary statements may be found on the package but they are voluntary. "May contain..." "Manufactured in a facility that processes..."  Also, check the ingredient list for the allergen.  If the allergen is found or may be in a food, it is best to avoid these foods.


References

Food Intolerances vs. Food Allergies
By Maura Keller
Today’s Dietitian
Vol. 13 No. 10 P. 52http://www.todaysdietitian.com/newarchives/100111p52.shtml