Be Savvy about Fish Safety
Fish Provide Healthful Omega-3 Fats
Fish and shellfish are a good source of protein and provide the omega-3 fatty acids DHA and EPA, particularly fatty fish that dwell in colder waters. The omega-3's have well established heart benefits, and consuming them regularly has been linked in some studies to a lower risk for age-related macular degeneration and dry eye. Health authorities from the American Heart Association to the American Diabetes Association recommend eating at least 2 fish servings weekly.
It's important to select and store fish safely to avoid any chance of food borne illness and to minimize intake of any marine contaminants. Many of the following seafood safety tips and guidelines are from the Food and Drug Administration (FDA) and Center for Food Safety and Applied Nutrition (CFSAN). To learn more, you can visit their website at: http://www.cfsan.fda.gov/~lrd/seafsafe.html
Choose Wisely to Minimize Mercury
Nearly all fish and shellfish contain traces of mercury as the toxin methylmercury. However larger fish that have lived longer have the highest levels because they they've had more time to accumulate it. These large fish present the greatest risk, and the FDA and Environmental Protection Agency advise women who are pregnant or could become pregnant, nursing mothers and young children to reduce their exposure to the harmful effects of mercury by:
- Not eating shark, swordfish, king mackerel or tilefish because they contain high mercury levels;
- Eating up to 12 oz. weekly of a variety of fish that are lower in mercury; serve young children smaller portions. Five of the most commonly eaten fish that are low in mercury include: shrimp, canned light tuna, salmon, pollock and catfish. Commonly eaten albacore, or "white" tuna contains more mercury than canned light tuna.
- Checking local advisories about the safety of fish caught locally.
While these advisories are directed to women of childbearing age and children, many people may want to avoid the large fish identified as high in mercury or least eat them infrequently. The FDA and CFSAN website offers more information about the mercury content in a variety of fish and shellfish.
Shopping for & Storing Fresh or Frozen Fish
It's important to look for freshness when choosing seafood. In some species, if the catch has been left out in the sun too long - or the fish haven't been transported under proper refrigeration - toxins known as scombrotoxin, or histamine, can develop. Eating spoiled fish that have high levels of these toxins can cause illness. Fish should smell fresh and mild, not fishy, sour, or ammonia-like. A fish's eyes should be clear and bulge a little (except for a few naturally cloudy-eyed fish types, such as walleye pike).
Whole fish and filets should have firm, shiny flesh that springs back when pressed. Fish fillets that have been previously frozen may have lost some of their shine, but are fine to eat. Fillets should not be dark around the edges, discolored, or appear dry or mushy in any area.
Don't buy frozen packages that are positioned above the "frost line" or top of the freezer case in the store's freezer. If the package cover is transparent, look for signs of frost or ice crystals which could mean the fish has been stored a long time or thawed and refrozen.
Put seafood on ice or in the refrigerator or freezer soon after buying it. If you're going to use the seafood within 2 days after purchase, store it in the refrigerator. If not, wrap it tightly in moisture-proof freezer paper or foil to protect it from air leaks and store it in the freezer.
Omega-3 Supplements
For those who can't eat fish regularly, supplemental sources of omega-3 from fish oil are a viable alternative to augment fish intake. Most of these softgel supplements pose no practical concern about mercury, containing trace levels often scant enough to be undetectable by the standard testing limits employed.
It's wise to choose fish oils sources that have undergone molecular distillation to help remove impurities, and testing for mercury and other potential marine contaminants such as dioxins, PCB's, arsenic and lead. As with all supplements, pregnant women should check with their doctor before taking omega-3 supplements.