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 Like many of you, I just want the bottom line--is fish a nutritional powerhouse or a hazard to avoid? Generally, when it comes to nutrition recommendations, there is a lot of conflicting information out there.  One report says, "Eat fish, it will make you healthier!!” The media throw out terms like fish oils, Omega 3 fatty acids, EPA, DHA and "good fat". Then, the next time we turn on the TV, there is a news report about the dangers of contamination in fish, warning us to watch out.  Does this sound familiar? The claims are ridiculously confusing. What is the story? Is fish as healthy as some people say it is? Is is one of the ways to stay healthy? 

As a result of research, I say yes to fish as a part of your healthy eating plan, but in moderation and with a basic understanding of the best fish choices.Whether, and how much to eat fish is a really important debate.  While in many ways, fish is a powerhouse food, it is also contaminated, as a result of our environmental impact and industrialization. Thus, when it comes to eating fish it is important to know the 411 before you pick up your fork. 

 From a nutritional profile alone, it is a very healthy food,in some ways, one of the healthiest there is.  It is also a source--at varying degrees—of methylmercury. The consensus seems to be that we should eat some fish, but should be careful to minimize or avoid the types of fish that contain the most mercury and be moderate about how much we eat. The recommended guide is about 2 portions of fish per week. For some groups of people, such as pregnant women, those who intend to become pregnant, and children, the types of fish to choose are very important.

Let’s talk about nutrition and health benefits. Here is what makes fish really healthy.

#1 Omega 3 Fatty Acids are polyunsaturated fatty acids.  They are essential fats (we need to get them from food because our bodies don’t produce them) and they are important for growth, development, and brain function.  Fatty fish are a great source of Omega 3s. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two Omega 3 Fatty Acids found in fish oil. (Also, there are plant sources you have probably heard mentioned in the healthy food talk, such as walnuts, flax (seeds and oils) and canola oil.) Omega 3 Fatty Acids are associated with heart protective effects, lowering blood pressure, preventing arthritis, reducing inflammation, and healthy brain function.

#2 Fish are a high quality, and relatively low fat protein source.  While we refer to some fish as “fatty” and others as “lean,” all fish are lower in fat than most meat alternatives.

#3 For those controlling or preventing diabetes, Omega 3 from fish oil has been shown to provide some protective benefits.

#4 Fish contain high amounts of vitamins and minerals: They are very high in B Vitamins: B12, B6, Riboflavin, Thiamin, and Niacin. Fish also contain iron, zinc, potassium, calcium, phosphorus, and Vitamin D, which aids in the absorption of calcium (good for preventing osteoporosis.) Saltwater fish are also high in iodine. (The higher fat the fish, the higher the quantity of fat soluble Vitamins  A and D.)

So, with all of these amazing health benefits, it can and should be a part of a healthy diet.  Here are some practical tips to minimize your exposure to methylmercury so you can safely enjoy the maximum health benefits from the fish you eat..

CAUTION FLAG AHEAD! There are a few types of fish everyone should avoid.  They contain the highest amounts of mercury: Shark, tilefish, and king mackerel, and swordfish. (A good guide is to stick with smaller fish. Large fish eat smaller fish, and have more time to accumulate mercury, so they have higher levels.)

TUNA ALERT!  It is important to note that tuna has among the higher levels of mercury and since tuna is a very popular fatty fish choice, it is perhaps one of the reasons many of us exceed an acceptable amount of mercury. Eating a tuna salad sandwich everyday and in your salad for dinner, for instance, is probably not a good idea.  Be aware of how often you are eating fish, but try to incorporate it a few servings a week, while choosing the types of fish with the lower/lowest amounts. Save the tuna and chilean sea bass for more infrequent meals.

Check out this great list that breaks down the types of fish and best choices. Also, pregnant women and children have specific restrictions on how much fish and what types are acceptable, so consult your doctor and do your research if you are pregnant and eating fish.

Overall, the benefits greatly outweigh the risk, when it comes to fish, just be an educated eater, and try salmon, flounder, butterfish, pollock, tilapia, and trout (and all of the others on the 'low and moderate" list!

More fish facts to come...

Tomorrow...the easiest fish recipe ever."