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October 17, 2006
Health Guidelines for Eating Fish
The government's prestigious Institute of Medicine has offered guidelines to help you understand the risks and benefits of eating fish. Here are some of their suggestions:
Lean fish: Good sources of protein, low in saturated fat and cholesterol, and provide moderate amounts of omega-3 fatty acids. Predatory fish with long life spans -- such as swordfish, shark and tilefish -- contain levels of methylmercury that are too high for pregnant and breast-feeding women. Also limit intake of Albacore White Tuna to 2 cans per week.
Fatty fish: Salmon is a good source of protein and provides the highest amounts of omega-3 fatty acids. It also contains higher levels of saturated fat and cholesterol and can accumulate higher amounts of pollutants such as dioxin and PCBs, depending on the source. Their methylmercury burden is lower than that of many lean fish.
Shellfish, crustaceans: Good sources of protein and low in saturated fat, although some contain moderate amounts of cholesterol. They present the greatest risk of microbial infection if eaten raw.
Note: For all seafood categories, levels of contaminants such as dioxin and PCBs in commercially obtained fish generally do not pose health risks when consumed in amounts recommended by federal agencies. These contaminants tend to be geographically specific. State advisories are intended to alert the public about contaminated fish and shellfish.
Health Guidelines for Eating Fish
The government's prestigious Institute of Medicine has offered guidelines to help you understand the risks and benefits of eating fish. Here are some of their suggestions:
Lean fish: Good sources of protein, low in saturated fat and cholesterol, and provide moderate amounts of omega-3 fatty acids. Predatory fish with long life spans -- such as swordfish, shark and tilefish -- contain levels of methylmercury that are too high for pregnant and breast-feeding women. Also limit intake of Albacore White Tuna to 2 cans per week.
Fatty fish: Salmon is a good source of protein and provides the highest amounts of omega-3 fatty acids. It also contains higher levels of saturated fat and cholesterol and can accumulate higher amounts of pollutants such as dioxin and PCBs, depending on the source. Their methylmercury burden is lower than that of many lean fish.
Shellfish, crustaceans: Good sources of protein and low in saturated fat, although some contain moderate amounts of cholesterol. They present the greatest risk of microbial infection if eaten raw.
Note: For all seafood categories, levels of contaminants such as dioxin and PCBs in commercially obtained fish generally do not pose health risks when consumed in amounts recommended by federal agencies. These contaminants tend to be geographically specific. State advisories are intended to alert the public about contaminated fish and shellfish.
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