October 9th, 2008
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,