How to Eat Fish Healthfully

Recently the news has been filled with articles both touting the healthy properties of eating fish as well as warning of the potentially dangerous mercury levels they may contain.  In fact, both are true but if you are armed with some basic facts you will be able to choose fish that will truly be healthy.

Essentially mercury (specifically methylmercury) commonly contaminates fish.  Mercury can have a negative health impact on everyone, but women of childbearing age and children under six are most at risk.  Methylmercury is found in many kinds of fish, but especially in large fish that eat smaller fish and in fish that live a long time.  Here are the specific recommendations from the Washington State Department of Health and the FDA.

Ø      Avoid shark, swordfish, tilefish, king mackerel, or fresh caught or frozen tuna steaks

Ø      Limit intake of canned tuna based on your body weight

o       Women of childbearing age should limit intake to one can (6oz) per week (if body weight is less than 135lbs, intake should be even lower)

o       Children under 6 should eat less than one half can (3oz) per week

Ø      Keep intake of other fish at an average of 12oz/week

Ø      See the FDA’s Center for Food Safety and Applied Nutrition website for additional information (www.cfsan.fda.gov)

So with a certain level of risk inherent in eating fish…why bother?  Let’s review the health benefits.

Ø      Protein:  Fish is an excellent source of protein and is not a source of unhealthy saturated fats like other fatty meats in our diets.  Lean protein is an important nutrient for runners in order to build and maintain healthy muscle.

Ø      Omega-3 Fatty acids:  Omega-3’s are commonly called the good fats because of their positive impact on cardiovascular health.  It has been shown that these fatty acids decrease triglycerides, decrease the growth rate of atherosclerotic plaques and lower blood pressure.

Ø      Fish high in Omega 3’s: lake trout, herring, sardines, salmon, mackerel and tuna are especially high in these fats (tuna and mackerel also have a mercury risk)

Luckily, living in the Northwest we have easy access to excellent fish so it shouldn’t be difficult to increase the Omega-3’s in your diet:

Ø      Buy fresh fish – it should not smell “fishy” and they eyes should be clear.  Eat within 1-2 days of buying.

Ø      Eat fish with a low mercury risk at least twice a week.

Ø      Use fish in soup, tacos, sushi, and stews or chilled on salad. Check out a seafood cookbook or the internet for additional ideas

Ø      For vegetarian sources of Omega-3’s try flaxseed (either ground or oil), walnuts or pumpkin seeds.