Seven
Myths and Facts about Seafood
Myth:
Most fish contains mercury, so it's better to play it safe
and only eat fish occasionally.
Fact:
The benefits of eating fish outweigh the risks. A team of scientists at Harvard School of Public Health recently reported that the death rate from heart disease was 36 percent lower among people who ate fish twice a week compared with people who ate little or no seafood. The study, which was published in the October 18, 2006 issue of the Journal of the American Medical Association, also showed that overall mortality was 17 percent lower among the seafood eaters. Nearly all fish contain minute amounts of mercury, but among commercially available fish and shellfish in the United States, the most commonly eaten species (such as shrimp, canned light tuna, salmon, pollock and catfish) are generally low in mercury and pose little risk to most people. On the plus side, seafood is a rich source of the essential omega-3 fatty acids that have been shown to enhance brain and eye development of the fetus, promote a healthy pregnancy, aid thinking and learning during childhood, reduce the risk of heart disease and stroke, and slow mental decline as people age. It is because of these many health benefits that the U.S. Food and Drug Administration (FDA), the Environmental Protection Agency (EPA), the American Heart Association (AHA) and the federal 2005 Dietary Guidelines all recommend that Americans age two and older get two eight-ounce servings a week of a variety of fish and shellfish. The FDA and EPA have issued special guidelines for pregnant and nursing women, women who might become pregnant, and young children, advising that they can safely consume up to 12 ounces per week of fish that are low in mercury (such as shrimp, canned light tuna, salmon, pollock and catfish). These guidelines also say which fish to avoid (shark, swordfish, king mackerel and tilefish). For everyone else, the advice is to eat fish regularly as an important part of the diet, because fish is good for you!
References
Myth:
Pregnant women, nursing women and children should stay away
from fish because it contains mercury.
Fact:
New
scientific research finds that there are many health benefits
from omega-3 fatty acids, including some that specifically
benefit women, infants and young children. The FDA and EPA
recommend that women of childbearing age and young children
continue to eat fish within recommended amounts for its
nutritional benefits but replace fish high in mercury with
fish low in mercury. According to government guidelines,
commonly eaten varieties of fish low in mercury include:
shrimp, salmon, pollock, catfish and canned light tuna.
Fish that have higher mercury levels and should be avoided
by pregnant and nursing women and young children are shark,
swordfish, tilefish and king mackerel.
References
Myth:
Tuna is high in mercury and should be avoided.
Fact:
Actually,
the amount of mercury in canned light tuna is low, and canned
light tuna appears on the FDA and EPA list of commonly eaten
fish that contains low levels of mercury. Canned albacore
or white tuna contains more mercury than light tuna, and
the FDA and EPA recommend that pregnant and nursing women,
women who might become pregnant and young children limit
the amount of canned albacore ("white") tuna they
eat to no more than six ounces per week. (Six ounces is
about two average meals; very young children should receive
smaller portions than adults.)
For
the rest of the U.S. population—men of any age and women
who do not plan to become pregnant or are past childbearing
age—the health benefits of eating fish twice a week,
including canned tuna, far outweigh the potential risks,
partly because current fish consumption levels are so low.
Because only a small percentage of the general U.S. population
is currently eating fish at least two times per week (as
recommended by the American Heart Association) government
and public health groups encourage most people to eat more
fish, not less, particularly recommending a variety of fish
and shellfish. As one of the top 10 most commonly consumed
fish in the U.S., canned tuna is an excellent and affordable
source of lean protein and certain essential vitamins and
minerals. Moreover, the types of fats present in tuna are
those that are heart-healthy and help reduce blood fat levels
and increase the level of "good" cholesterol in
the blood. Canned tuna is widely available packed in water
for those who want to minimize oil content. Note that it
is the mayonnaise and other full-fat dairy substances mixed
with tuna that can be fattening and contain saturated fats
that are not good for cardiovascular health, and that should
be minimized.
References
Myth:
If you eat fish, you are consuming the same type of mercury
found in thermometers.
Fact:
Mercury
exists in many different forms. What is used in thermometers
is elemental mercury. The type of mercury found in the ocean
or freshwater and consumed by fish is almost always bound
to carbon-based compounds, i.e. "organic compounds."
Its most common form in seafood is methylmercury.
References
Myth:
Fatty acids, in fact anything with the word "fat",
are bad for you and will lead to heart attacks.
Fact:
Not all fats are the same. The body uses certain types of fatty acids to build cell membranes and other important and fundamental body components. In moderate and recommended amounts, which may be lower than most Americans consume, fat is needed by the body. The kind of omega-3 fatty acids found in fish are especially important for building and maintaining brain tissue and the retina of the eye. They are most readily available from seafood, but tiny amounts can be made from the plant-based omega-3 found in flax oil, walnuts and canola oil. The plant-based omega-3, while healthful, is not as effective as the omega-3s in seafood. Omega-3 fatty acids help protect against cardiovascular disease (when foods rich in omega-3 fatty acids are substituted for foods high in saturated fats, and when fat in the diet is kept to recommended levels), because they reduce abnormal heart rhythms, lower blood triglyceride levels, slow the rate of plaque formation and improve arterial health. They can also reduce the risk of blood clots and stroke.
References
Myth:
The levels of mercury in fish have gone up in recent years,
with increased pollution and industrialization.
Fact:
According
to independent studies, the amount of mercury in fish, such
as canned tuna, has not increased in the last 25 years.
In fact, a Princeton University study, funded by the EPA,
compared mercury concentrations in yellowfin tuna caught
off the coast of Hawaii in 1998 with the amount of mercury
in yellowfin tuna caught in the same area in 1971. That
study found no increase in mercury levels.
References
Myth: Fish has an unpleasant taste and strong smell,
and fish recipes are unpleasant-tasting.
Fact:
Fresh
fish has a mild taste and smell. The taste of different
species like tuna, shrimp and salmon vary and there are
many convenient ways to prepare fish to enhance the flavors
you like best, to make a delicious meal. Fish recipes have
come a long, long way since the days when one brand of frozen
fish sticks was—the only choice. Fish can used in patties,
tacos and chowders; fish steaks can be marinated and grilled,
and fish can be baked instead of fried, which makes your
meal lower in fat. Canned tuna is one of the easiest types
of fish to turn into snacks or quick and satisfying meals,
yet it can be relied on for more sophisticated, gourmet meals.
A wide variety of marinades and spices are available to
tempt your palate, and numerous recipes are now easy to
find.
References
Create Date: 11/30/05
Date Last Updated: 11/20/06
Funded
by an unrestricted educational grant from the U.S. Tuna
Foundation.
