Fish provides a good source of lean protein, B vitamins and omega-3 fatty acids. Fish can also contain mercury and other environmental pollutants harmful to your body. Knowing which fish to eat and how much, as well as how to prepare it, can maximize its healthy benefits.
Levels of Mercury in Different Fish Types
Four types of fish typically contain high levels of mercury: shark, swordfish, tilefish and king mackerel. Fish with the lowest levels of mercury include shrimp, canned light tuna, salmon, pollock and catfish. Albacore "white" tuna contains more mercury than canned light tuna. Fish sticks typically come from low-mercury containing fish. The amount of mercury in fish caught from local lakes, rivers and coastal areas varies substantially. If local advisories cannot provide information, the Environmental Protection Agency suggests limiting intake to about 6 oz. per week.
Safety of Mercury in Fish
High levels of mercury consumption damages nerves in adults and disrupts the development of the brain and nervous system in developing babies and young children. The effects of low levels of mercury consumption remain controversial, but may potentially lead to subtle nervous system changes and possible increased risk of cardiovascular disease. The EPA recommends limiting mercury consumption based on your body weight to about 0.1 micrograms per kg of body weight per day. According to the National Academy of Sciences, this dose appears "scientifically justifiable" for protecting most Americans. Using this formula, a 45-lb. child eating one 6-oz. can of chunk white tuna per week would ingest four times the EPA's recommended dose. The FDA recommends pregnant women avoid the high-mercury containing fish, and limit lower mercury fish to about 12 oz. per week. For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when consumed within the limits of the FDA- and EPA-recommended dosage levels.
Fat
Salmon, mackerel, herring, sardines, albacore tuna and some lake trout contain high levels of unsaturated fatty acids, in particular, omega-3 fatty acids. Omega-3 fatty acids lower blood pressure, reduce blood clotting, boost immunity, improve arthritis symptoms, reduce cholesterol levels, and lower your risk of heart disease. Omega-3 fatty acids also reduce inflammation throughout your body which helps decrease damage to your blood vessels. The American Heart Association recommends eating foods rich in omega-3 fatty acids at least twice a week. The Harvard School of Public Health reports that the omega-3 fats in fish aid in the optimal development of a baby's brain and nervous system. Women who consumed lower amounts of fish or omega-3s during pregnancy and breast-feeding had children with delayed brain development. To increase the healthy benefits of fish, broil or bake the fish, rather than deep-fry it.
Protein
Fish provides a good source of lean, low-calorie, low-fat protein. Solid white tuna, albacore tuna, salmon, sardines and trout all provide about 7 g to 8 g of protein with only 25 to 55 calories per ounce. A typical serving size equals 2 oz., but even a hefty 6-oz. portion contains only 150 to 330 calories while providing 42 g to 48 g of protein.
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