Wheelnanddealin Facts about eating fish
Figuring Out Fish
You’ve probably heard about all of the amazing health benefits of eating more fish.
But you may have also heard some of the conflicting facts about what kinds of fish are
best for your health and the environment. Below you’ll find the facts about fish and some
tips for fitting it into your diet on a regular basis.
What’s so great about fish?
Fish is an extremely high-protein, low-fat, and low-cholesterol food. It also contains
Omega-3s, the “good” fats that you’ve heard about. White-fleshed fish is especially
low in fat, and darker-fleshed or oily fish has the highest concentration of Omega-3s.
Research suggests that Omega-3 fatty acids play an important role in cardiovascular health,
because they decrease the risk of blood clots and constricted vessels, which can
cause heart attacks. Omega-3s may also protect against irregular heartbeats, lower blood pressure,
and decrease the risk of stroke.
Fish can and should be an important part of your diet. But it’s important that you choose the
right kind of fish. The information below will help you make healthy choices.
Mercury and other contaminants
Unfortunately, many of our lakes, rivers, and oceans are contaminated with metals (like mercury),
industrial chemicals (like PCBs), and pesticides. These contaminants make their way into fish
through either their environment or their food. Contaminated fish can pose health threats,
especially to pregnant women, so it’s a good idea to limit your intake of fish that is likely
to be contaminated. The level of contaminants in fish varies greatly by species. Larger,
predatory fish tend to have higher levels of contaminants because they live longer and consume
smaller contaminated fish.
Mercury is the contaminant that most people are concerned about. It slowly builds up in the
body and can cause birth defects or slowed brain development, so pregnant women or women
who think they may become pregnant should be especially careful about consuming fish that
may be contaminated with mercury. However, realize that the FDA and EPA both report that
for most people, the amount of mercury they consume by eating fish does not pose a health risk.
The following fish are known to have high levels of contaminants. Limit your consumption
of fish from this group and avoid it entirely if you are pregnant or breastfeeding:
shark
swordfish
king mackerel
tilefish
Here are some fish that are known to have lower levels of mercury:
canned light tuna (note: canned albacore tuna has higher mercury concentrations)
salmon
shrimp
pollack
catfish
Other popular fish like salmon, tuna (steaks), and cod fall somewhere in the middle.
What’s the difference between farm-raised and wild fish?
Farm-raised fish typically has more fat and calories and less protein than wild fish
(fish that’s caught in an ocean, lake, or river). Farm-raised fish may also contain higher
levels of mercury because of the feed they eat. There is also some evidence that
farm-raised fish may be escaping the farms and breeding with wild fish, thus changing
the genetic makeup of wild fish. However, farm-raised fish is usually much more readily
available and cheaper than wild fish, which can be quite expensive.
Fitting fish into your diet
Most people don’t eat enough fish to pose any sort of health risk. In fact, most people
don’t eat enough fish. The American Heart Association recommends that people eat
two 3-ounce servings of fish a week to get the full benefit of those
Omega-3 fatty acids. Here are some easy ways to eat more fish:
Choose fish whenever you go out to eat.
Buy some vacuum-sealed packages of tuna or salmon and top your salads with fish.
Declare whatever day you usually go the grocery store as “fish night.” This way you
can buy fresh fish and eat it the same day.
Learn some simple ways to cook fish. Broil it with a dab of butter, breadcrumbs, and lemons.
Try grilling or baking it, too.
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