Fishing for Answers

Posted on: August 25, 2006

Fishing for Answers

Do media reports about fish contamination worry you? Don’t let lack of knowledge keep you from swallowing these health benefits

By Bev Bennett
CTW Features

Image courtesy Tanja Sund

The skinny on fish is the fatter the better. The rich, oily flavor of salmon, herring, sardines and tuna tells you the fish is high in omega-3 fatty acids, which may improve your well-being.

“Omega-3 fatty acids are very good for heart health,” says Lalita Kaul, registered dietitian and spokeswoman for the American Dietetic Association.

The benefits aren’t just heartfelt. Omega-3 fatty acids may help alleviate the pain of arthritis, according to research.

And, did your mom tell you fish is “brain food?” Turns out she may be right.

Women who eat fish high in omega-3 fatty acids during their pregnancies are helping their babies’ brain development, says Joyce Nettleton, an expert on good fats.

Although you can take omega-3 fatty acid pills, your best bet is food, says Kaul, a nutritionist at Howard University Medical School.

Despite the potential benefits, you may be concerned that the fish you eat is contaminated with mercury or other toxic materials.

You can make safe choices and still get the benefits of fatty fish.

Salmon, herring and sardines are both low in contaminants and high in omega-3 fatty acids. Canned light-meat tuna is fine; albacore tuna is higher in mercury.

Vary your diet so you’re not eating the same fish each time. If you’re pregnant or expecting to become pregnant, avoid shark, swordfish, king mackerel and tilefish, which are high in mercury.

Feature fish entrees two or three times a week and keep portions the size of a computer mouse. But ditch the deep-fryer. You’re not going to get heart-health benefits from a fish dinner high in fat and calories.

Catching On

Phrases such as “net-caught,” “line-caught,” “ocean-caught” or “diver-caught” are marketing terms that don’t tell you whether a fish has mercury, according to Tim Fitzgerald with Environmental Defense in New York City.

When referring to salmon, “farm-raised” or “wild-caught” may offer clues about whether the fish contains chemical contaminants, Fitzgerald says.

Some salmon fish farms use feed made from fishmeal, which could come from contaminated fish; other fish farms use a clean feed. You can’t tell unless you’re familiar with the farm.

Wild-caught means the fish wasn’t harvested on a farm.

For more information on fish safety, visit: www.oceansalive.org/go/seafood or the American Heart Association, at www.americanheart.org.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"