Fish Q & A
How much fish is safe to eat?
Two 3-ounce servings of fish per week are recommended,
with an emphasis on fish which are high in omega-3s
and low in mercury content. Women and children should be careful not to exceed the recommended
servings as they are more susceptible to the potential effects of toxins in fish.
The key to fish health and safety is: variety.
Why do all doctors recommend eating fish if we have to limit our intake?
Because the health benefits of eating fish far outweigh any possible negative effects.
Fish contain unsaturated fatty acids, which have been shown to lower cholesterol levels.
And fish are loaded in omega-3 fatty acids, which improve cognitive function in developing children,
decrease triglycerides, lower blood pressure, reduce blood clotting and enhance immune system function.
But the strongest benefit of having a diet rich in omega-3 fatty acids is lessening the chances of sudden
cardiac death.
Is sushi safe to eat?
People with liver disorders or weakened immune systems are especially at risk for getting sick
from eating uncooked fish. Foods made from raw fish, like sushi, are more likely to contain parasites
or Vibrio species than foods made from cooked fish. This is not to say that sushi is bad for you -
just make sure you trust the restaurant.
What about contaminants and PCBs in fish?
Contaminants, PCBs and pesticides usually travel through the fish and accumulate in the fat.
A simple way to reduce any threat of ingesting these toxins is by cutting off the skin and
as much fat as possible before cooking or grilling.
I've heard that selenium in seafood neutralizes the harmful effects of mercury. Is this true?
There is some evidence to suggest that the selenium in seafood provides significant protection
against the negative effects of methylmercury (the toxic form of mercury found in fish).
Selenium, an essential nutrient, is present in the cells of all mammals.
When bound to certain proteins, selenium acts as an antioxidant by detoxifying free radicals.
Should I eat fish if I am breastfeeding a baby?
Definitely yes. A child who is breastfed will acquire many long-term
health benefits which will last the rest of his/her life.
The key is choosing fish low in mercury, so you and your child gain all the health
benefits which fish provide.
What's better for you: fish or beef?
Fish, shrimp and shellfish are excellent sources of protein.
A 3-ounce serving of most fish and shellfish provides about 20 grams of protein,
or about a third of the average daily recommended protein intake.
In comparison, a 4-ounce serving of shrimp contains zero grams of fat;
a 4-ounce serving of ground beef contains 27 grams of fat.
Additionally, the protein in fish is of high quality,
and contains an abundance of essential amino acids, iron, zinc and calcium.
For more information on the many health benefits of eating fish, visit these sites: