Greater concern for children, pregnant women
By now you have probably heard that eating fish should be a regular part of your diet. Just last month Health Canada released new dietary guidelines recommending the consumption of 150g of fish each week and the American Heart Association recommends consuming fish at least twice per week.
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Fish, primarily cold water fatty fish, are high in two types of omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which have been shown to reduce the risk of cardiovascular disease through the reduction of triglycerides, atherosclerosis and blood pressure. DHA and EPA are also involved in visual acuity and mental development and functioning.
Omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), can be found in plant-based foods such as flax seed and canola oil and are converted to DHA and EPA in the body. However, the rate of conversion is limited, which is why the regular consumption of fish is encouraged.
Unfortunately, fish consumption raises concerns because the content of mercury in fish has been increasing, due in part to emissions from the burning of coal, which occurs during waste incineration, metal mining and coal-fired power generation.
Mercury, specifically methylmercury, builds up in fish over time. A report released last month by the Royal Swedish Academy of Sciences estimates that mercury levels have increased three-fold in the past two centuries.
While many developed countries have implemented strict guidelines on mercury emissions, developing nations are lagging in this area, according to the report; hence, the continuing rise in mercury levels.
Mercury is a neurotoxin and can impede brain development. Therefore, the risk of exposure to mercury is of greater concern for children, pregnant women, women who could become pregnant and women who are breastfeeding.
These particular groups of people should not consume high mercury fish more than once per month. Mercury levels are higher in large, long-lived ocean fish because of the longer amount of time they have been exposed to mercury. This includes freshwater sports fish, swordfish, shark, marlin, tilefish and tuna steaks.
The good news is that not all fish have high mercury levels. Cold-water fish such as Pacific salmon, sardines, trout and herring are better choices due to their low mercury content. Canned salmon and canned tuna are also good, economical options.
Not all canned tuna, however, is low in mercury content. Albacore tuna, also referred to as white tuna, and bluefin tuna are high in mercury. Instead, look for canned light tuna next time you go shopping. Light tuna is a combination of yellowfin, tongol and skipjack, which are all low in mercury.
The concern over mercury levels doesn’t mean you should stop eating fish. Fish offer many health benefits and should remain a regular part of a healthy diet. Just take a little more time to choose your fish wisely.
Fish that can be enjoyed on a regular basis:
Canned Salmon
Canned ‘Light’ Tuna
Herring
Mackerel
Mahi-mahi
Pacific Halibut
Pacific or wild-caught Salmon
Pacific Cod
Sardines
Stone and Dungeness Crab
Sole
Striped Bass
Talapia
Trout
Wahoo
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