FACTS ABOUT EATING FISH

This post is from a reference I used for inhibiting metastatic breast cancer by cooking freshly caught fish.  Although the "Food" pyramid is a bit outdated I believe its information is still very useful regarding eating fish to prevent cancer.  The list includes nearly every kind of fish likely consumed.  Scientific facts do not change, and because these numbers are valid it warranted a full post.  Seafood and fresh fish is healthy and not just gourmet so it's great to put your taste buds to work eating foods that are good for you too.  'Bon apetit'!      

Fish & Seafood is included in the Healing Foods Pyramid™ as part of a balanced, whole foods, plant-based diet. This Food Pyramid emphasizes foods that nourish the body, sustain energy over time, contain healing qualities and essential nutrients, and support a sustainable environment.

What are the recommended servings of fish & seafood?

• Optional*: 2-4 servings per week, including at least 2 servings of fish with high omega-3 content
  • Serving size 4-6 ounces

*The Healing Foods Pyramid™ is suitable for vegetarians and vegans in that all of the categories containing animal products are optional for consumption. One of our goals is to shift the typical meat-centered plate to one that is comprised mostly of plant-based foods. Every individual’s needs are unique. While some bodies thrive on a well-balanced vegetarian or vegan diet, others may not. Animal products provide the richest sources of absorbable vitamin B12, iron, and calcium; therefore individuals choosing not to consume animal products need to ensure adequate intake of these essential nutrients. Consult with a registered dietitian/certified nutritionist or knowledgeable health care provider regarding your individual needs.

Why should you choose fish & seafood?

• Low in saturated fat
• Rich source of protein and iron
• Contains B vitamins, including B-12
• Promotes normal fetal growth and child development
• Richest source of omega-3 fatty acids, which may be helpful in the prevention and treatment of:
  • heart disease
  • high blood pressure
  • inflammation
  • mental health disorders
  • diabetes
  • digestive disorders
  • autoimmune disease
  • cancer

Specific Considerations

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA). They are an essential component of the human diet because our bodies cannot make them. These fats are necessary for proper brain growth and development. Omega-3s are most abundant in deep-water fatty fish and some plant foods. They have anti-inflammatory effects on the body and may be helpful in the prevention and treatment of numerous conditions. 

Which fish should you eat to get the greatest benefits of omega-3 fatty acids?

Omega-3 fatty acid content varies greatly among different species of fish. Cold-water fatty fish have the highest content of omega-3 fatty acids because their physiology, environment and diet promote omega-3 fatty acid production in their flesh.
All fish contain some amount of omega-3s, however quantities vary among species and within a species according to the same factors mentioned above, i.e. environment and diet.

What is the daily recommended intake of omega-3 fatty acids? 

There are currently no established guidelines regarding optimal omega-3 intake. According to the Institute of Medicine, the Adequate Intake (AI) is 1.1g daily for women and 1.6 g daily for men, although some experts believe that these recommendations might be too low to obtain the health benefits associated with omega-3s. Research shows benefits associated with higher intake of 2-3 g or more per day.

Selected Food Sources with Serving Size*

Common Finfish	Omega-3 Content	Omega-3 Content(per 6 oz portion)
Anchovy, European, canned in oil	High	3.4 g
Wild Salmon	High	3.2 g
Pacific and Jack mackerel	High	3.2 g
Sable Fish (Black Cod)	High	3.0 g
Whitefish	High	3.0 g
Pacific sardine	High	2.8 g
Bluefin tuna	High	2.8 g
Atlantic herring	High	2.4 g
Atlantic mackerel	High	2.0 g
Rainbow trout	High	2.0 g
Mussels	Moderate	1.4 g
Tuna, White Albacore, canned in water	Moderate	1.4 g
Wild Eastern Oyster	Moderate	1.0
Halibut	Moderate	1.0 g
Pollock	Moderate	0.8 g
Farmed Eastern Oyster	Moderate	0.8 g
Blue Crab or Alaska King Crab	Moderate	0.8 g
Shrimp	Moderate	0.6 g
Scallop	Moderate	0.6 g
Clam	Low	0.5 g
Ocean Perch	Low	0.4 g
Tuna, light, canned in water	Low	0.4 g
Yellowfin tuna	Low	0.4 g
Cod	Low	.4 g
Lobster	Low	0.2 g
Crayfish	Low	0.2 g
Note: We recommend eating fish that are high in omega-3 fatty acids at least twice per week

* Omega-3 content of various fish and seafood sources are averages and may depend on factors such as time of year of harvest, body of water in which the animal resides and its diet. Values should be used for comparison of relative amounts of omega-3 fatty acids in fish and seafood.

Why is the omega-6 to omega-3 fatty acid ratio important?

Two types of fatty acids that are essential for human health are omega-3 andomega-6. These are both polyunsaturated fatty acids (PUFAs) which have anti-inflammatory properties, contribute to cell structure and optimal bodily functioning. Studies suggest that decreasing the ratio of omega-6 (in vegetable oils) to omega-3 fatty acids (in fatty fish) is important to reduce risk of cancer and heart disease, inflammatory conditions, asthma, and depression.

Most people consume too many omega-6 fatty acids and consume too little omega-3 fatty acids. To reduce your risk of chronic disease, reduce your intake of omega-6 fatty acids and increase your intake of omega-3 fatty acids. An intake of around 2-4 times as many omega-6 fatty acids as omega-3 fatty acids is thought to be a healthy ratio.

• Avoid vegetable oils that are high in omega-6 fatty acids:
  • Corn Oil
  • Cottonseed Oil
  • Safflower Oil
  • Soybean Oil
  • Sunflower Oil
• Eliminate highly processed foods such as pastries, chips, cookies and donuts. These are the most common sources of omega-6 fatty acids in the American diet due to their high oil content.
• Look at product labels carefully especially on salad dressings and other condiments
• Eat high omega-3 fish at least twice per week.
• Eat more foods rich in omega-3s such as flax seeds, walnuts, fish and omega-3 enriched eggs.

Calcium

• For individuals who do not consume dairy products fish and seafood can be a significant source of calcium
• Fish including salmon and sardines canned in oil as well as sea vegetables such as kombu, nori, and dulse are good sources of calcium

Know Your Limits for Fat

• Fish and seafood are good sources of healthy fats such as omega 3s which are an essential part of a balanced fat intake

Potential Chemical Contaminants

Risk of Mercury Poisoning

Mercury is a toxic heavy metal that can accumulate in fish. Eating fish with high levels of mercury can negatively impact brain development in children and can affect learning and memory function in adults. Certain fish species are known to have higher mercury concentrations than others, sometimes due to polluted waters. The highest levels of mercury and contaminants tend to accumulate in the large predatory fish at the top of the food chain.

Avoid in pregnancy and in young children*

Shark	King mackerel
Swordfish	Tilefish

Limit intake in children as well as pregnant and nursing women**

Albacore tuna	Marlin
Bass (Sea and Largemouth)	Red snapper
Bluefish	Pike
Grouper	Orange roughy
Halibut	Spanish mackerel
Lobster	Walleye

Low levels of mercury-containing fish**

Anchovies	Pollock
Atlantic mackerel	Salmon
Catfish	Sardine
Cod	Shad
Canned light tuna	Shrimp
Haddock	Trout
Herring	Whitefish
Mahi mahi

Advice from the EPA for women who are pregnant, planning to become pregnant or nursing:
• Do not eat shark, swordfish, king mackerel, or tile fish because they contain high levels of mercury. Everyone else can eat up to 6 ounces of high-mercury fish per week.
• Eat up to 12 ounces per week (about 3 to 4 servings) of a variety of fish and shellfish that are lower in mercury
• Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, cod, salmon, pollock, and catfish.
• A commonly eaten fish, albacore ("white") tuna contains higher levels of mercury than canned light tuna because these fish are larger. Limit consumption to 6 ounces of albacore tuna per week.
• For further information about the safety of locally caught fish and shellfish, visit the Environmental Protection Agency's (EPA) Fish Advisory website or contact your State or Local Health Department. A list of state or local health department contacts is available at the EPA website. If no advice is available, eat up to 6 ounces per week of fish you caught from local waters, but don't consume any other fish during that week.
• Follow these same recommendations when feeding fish and shellfish to your young children, but serve smaller portions.

Risk of PCB Exposure

PCBs (polychlorinated biphenyls) are industrial pollutants that find their way into fresh waters and oceans where they are absorbed by fish. A recent study reported unacceptable levels of PCBs in fish feed given to farmed salmon. The study reported that PCB levels in farmed salmon, especially those in Europe, were about seven times higher than in wild salmon. PCBs are potential human carcinogens, known to promote cancer in animals. Other potential health effects include impaired memory and learning, and adverse effects on the immune, reproductive and nervous systems. Until more research results are available, it may be prudent to choose wild salmon over farmed salmon and eat a wide variety of fish, along with plant sources of omega-3s. You can reduce PCB exposure from fish by removing the skin and visible fat as well as baking, broiling or grilling fish instead of frying. The Environmental Protection Agency monitors PCB levels in water throughout the country more information can be found at the EPA website.

Farmed vs. Wild

The old adage “you are what you eat” applies even if you are a fish. The location and living conditions where fish and seafood live can affect what they eat and their exposure to chemicals. In some studies, farm-raised fish have been shown to contain higher levels of contaminants compared to fish caught from the wild. However, there are some ethical fish farms that take good care of their fish and limit contaminant exposure.  Recommendations have not yet been established for farmed vs. wild. To better understand this issue asks questions when buying fish and seafood. For more information on “ocean friendly” seafood choices check out the Monterey Bay Aquarium Seafood Watch. This site ranks fish as red, yellow, or green depending on sustainability and identifies high mercury fish.

Choosing Fish & Seafood

• Seafood should not smell "fishy" but rather like a "fresh ocean breeze"
• Mollusks, such as mussels and clams, should always be alive when purchased with the shells. Shells should be tightly closed or close tightly when gently tapped, and should open when they are cooked. Do not eat any mollusks that are still closed after cooking.
• Use fresh fish no later than 2 days after purchase
• For long-term storage, fish must be frozen
• Fish is fully cooked when the flakes separate easily; about 10 minutes of cooking time per 1 inch of thickness

Ideas for Increasing Consumption of High Omega-3 Fish

• Try the catch of the day! Order a variety of fish to broaden your horizons.
• Experiment with fish recipes to replace red meat and other high fat choices. There are several fish that are good for kabobs, patties, and noodle dishes.
• Look for wild salmon at your local health food stores.
• Mix canned sardines with your own combination of chopped red onion, avocado, hard-cooked eggs, lemon juice, salt and/or pepper.
• Add chopped anchovies to pasta sauce just after you sauté your onions and garlic; the fish will melt away while leaving a mild, subtle fishy taste to your sauce.
• When buying canned products, look for fish packed in water or olive oil (preferably, extra-virgin).
• Cook with either dry or moist heat methods; poached, steamed, grilled, baked, or broiled are preferred.
• Avoid fish that is battered and fried, slathered in butter, or blanketed in creamy sauces to reduce saturated fat and calorie intake.
• Remove skin and outer layer of fat before cooking fish, as contaminants can be concentrated in these areas.
• http://www.med.umich.edu/umim/food-pyramid/fish.html