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Luke Pamer with Connie Lehman, Registered Dietitian at the Topeka Pharmacy
Should You Eat More Fish?
We have all heard that we should
eat more fish. But how much and what
kind should we eat? Also, what about
the contaminants we have heard are in
fish, such as mercury or PCB’s (polychlorinated biphenyls)? Which fish is
safe to eat?
Those of us who want to eat
healthier try to include more fish in
our diets, as we have heard that it is
heart healthy. Since heart disease is
the number one killer in America, the
American Heart Association guidelines
ask us to try to include two servings of
fish weekly into our diets.
Benefits:
It is the omega-three fatty acids,
which the human body cannot make
and are found almost exclusively in
fish, that lead to the benefits of eating
fish according to a “Fishing for healthy
choices” article in the Journal Gazette.
Fish consumption, especially higherfat fish such as salmon, sardines,
mackerel, and bluefish, have been well
documented in studies to be correlated
with lower risk of heart disease. Other
possible benefits of fish and omegathree fatty acid intake include decreased risk of developing Alzheimer’s,
stroke, certain cancers, and high blood
pressure, as well as improving mood.
Risks:
The risks come because of mercury and PCB’s present in our waters,
byproducts of industry. The fish which
are higher up on the food chain eat
smaller fish which have
small amounts of
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mercury in their bodies. This mercury
accumulates in the larger predatory
fish.
The contaminant, PCB, is found
in many fish which may be linked to
higher cancer rates, although that is
debated presently. There is also a debate over the risk of eating fish which
contain PCB’s. If you have ever heard
you should eat wild-caught salmon
instead of farmed salmon, it is because
of the higher levels of PCB’s found in
farmed salmon in a number of studies
due to contaminated feed.
The Risk of Not Eating
Fish:
There is real risk associated with a
choice to not eat fish. Harvard University has published numerous studies
which show that eating fish decreases
the risk of dying from heart disease
even considering the possible contaminant levels.
So What Is the
Conclusion?
The current consensus is that we
need to eat more fish; that the benefits
far outweigh the risks. For most adults,
two serving of fish weekly (about
twelve ounces) is the recommendation. Fish which contain little mercury
include shrimp, canned light tuna,
Pollock, Alaskan salmon, and catfish.
Rainbow trout, Atlantic mackerel and
sardines are also low in contaminants.
According to a “healthy choices” article
in the Journal Gazette, pregnant
women and young children should
avoid fish which have high mercury
levels including shark, swordfish, king
mackerel or tilefish.
The benefits outweigh the risks in
this case and we all need to eat more
fish.
The Hometown Treasure · June ‘12 · pg 13