What Are My Best Fish Choices?
October 9th, 2008
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by Angie Tousignant · Filed Under: Fat Loss News · Fat Loss Nutrition · Unstoppable Fat Loss Audio Clips
Hello! This is a concern worldwide. How much mercury is in the fish? How many portions should I consume in a week? Where did the fish come from – ocean or farm raised? What does this mean?
From the recent research I did, this is what I can share with you:
1. Sardines and Herring – have the highest levels of omega 3 fats of all fish. A 3 oz. portion equals 1.3-2 g. of omega -3 fats.
2. Mackeral – choose a smaller fish, this will equal less mercury in it. Your best buy will be from sources: Atlantic (Boston), Pacific (Jack), and Spanish (Mack) because of the high levels of omega 3 fats and lowest levels of mercury. A 3 oz. portion = 1.1 to 1.7 g. of omega 3.
3. Salmon – 3 oz. portion = 0.9- 1.8 g. omega 3 fats. Choose from either WILD salmon or better yet, ALASKAN salmon which has cleaner water. A trustworthy farming company that has ‘raised salmon’ is the Atlantic Salmon of Maine.
4. Trout – MOST (use caution) trout farmers use vaccines instead of antibiotics in their fish. Which is better for us, the consumer, since we are not exposed to the antibiotics. Ask questions before you buy.
5. Tuna - canned tuna in water is best because it has less mercury compared to tuna steaks. Also less calories than canned tuna in oil.
Also, tuna steaks are NOT a good choice. They are very high in mercury because they come from older fish and have low levels of omega 3 fats.
Personally, we have at least 2 portions of fish per week. Usually, a trout and salmon. I have canned tuna once per week. If you are pregnant, you should consult your physician as to what is a safe amount of canned tuna to consume.
So why eat fish? Fish truly is ‘brain food.’ We need so much good fat in our diet for our bodies to function optimally. When you consume fish you are getting a your omega 3 fats from a ‘natural’ source. Researchers have discovered that eating 2 servings of fish per week will lower blood pressure and cholesterol levels will drop. You will also be less likely to suffer from cardiovascular disease. Another researcher found that if you eat fish on a regular basis ( 2 servings/week) you are 30% less likely to suffer from dementia.
I hope that this helps you to not only make wise fish choices but to also find the fish that you enjoy. The omega 3 fats found in fish are full of so many health benefits!
Cheers to health,
Angie
ISSA-C.P.T.
I love fish… it is perhaps my favorite form of protein. I do worry some about contamination. I try to eat only wild caught. Salmon and herring are regulars, but also halibut and cod. I eat a fair amount of shellfish like shrimp and scallops.
I’m just not that fond of chicken, at least what is available in my stores. It’s all HUGE breasts and I don’t like the texture much, makes me gag. Red meat I am also so-so about.
Should I be worried? Some days I eat two servings of fish. Other days none, but it really varies from week to week.
I think a good rule of thumb is–the smaller the fish the simpler the food chain and therefore the less contaminated it is. This is one reason why sardines, along with being high in Omega 3’s, is such a good choice. It doesn’t eat any other fish and therefore the mercury isn’t concentrated. This is also why it is better to eat chunk light tuna rather than albacore. Smaller fish. If you are worried about mercury content from eating so much fish, try eating it with cilantro (particularly good with salmon) as it is an herb that flushes heavy metals out of the body.
Hope that helps.
jh
http://www.bodaweightloss.com
Great work.