A recent study published in Archives of Pediatrics & Adolescent Medicine links prenatal
mercury exposure with a greater risk of ADHD-related behaviors. The study also
finds that maternal fish consumption during pregnancy can help reduce the risk
of ADHD-related behaviors in children. This duality is possible because many
types of fish have low levels of mercury, so it is possible for a pregnant
woman to eat nutritionally beneficial fish without being exposed too much
mercury. [1]
Fish has always been the best source for the animal-based
omega-3 fats EPA and DHA, but as levels of pollution have increased, this
nutritional powerhouse has become less and less viable as a primary source of
healthful fats.
That said, by choosing wisely, the benefits of a diet high
in fish can still outweigh the risks.
Let’s examine a few topics that will help you make better choices.
Choose Wild not Farmed
In this case farm-to-table is not a good thing. Naturally,
fish swimming in the wild get more exercise, and this alone make wild fish
healthier than their incarcerated counterparts. As explained by Tony Farrell
with the University of British Columbia Zoology department, fish kept in
constrained environments become the aquatic version of "couch
potatoes," with similar health consequences as humans face when we don't
exercise enough. [2]
Wild salmon swim around in the wild, eating what nature
programmed them to eat. Therefore, their nutritional profile is more complete,
with micronutrients, fats, minerals, vitamins, and antioxidants. Farmed salmon,
on the other hand, are fed an artificial diet consisting of grain products like
corn and soy (most of which is genetically modified), along with chicken- and
feather meal, artificial coloring.
Mother Nature never intended fish to eat these things, and
as a consequence of this radically unnatural diet, the nutritional content of
their flesh is also altered, and not for the better. Farmed salmon tastes
different than wild-caught, and much of it has to do with the altered fat
ratio, which is dramatically different. Farmed salmon contains far more
omega-6, courtesy of their grain-based diet.
The ratio of omega-3 to omega-6 fat of wild salmon is far
superior to farmed. Wild salmon typically has 600 to 1,000 percent more
omega-3s compared to omega-6s. So whereas farmed salmon has a 1 to 1 ratio of
omega-3s and omega-6s — again due to its "junk food" diet — the ratio
for wild sockeye salmon is between 6 and 9 to 1. This is important, because if
you're trying to improve your omega-3 to omega-6 balance, you simply will not
accomplish it with farmed salmon...
According to Randy
Hartnell, founder-president of Vital Choice Wild Seafood and Organics, studies
have discovered that as much as 70 to 80 percent of the fish marked
"wild" were actually farmed. This includes restaurants, where 90-95
percent of salmon is farmed, yet may be mis-listed on the menu as
"wild." The following tips that can help you determine whether the
salmon is authentically harvested Alaskan fish are:
1.
Canned salmon labeled "Alaskan Salmon"
is a good bet because Alaskan Salmon is not allowed to be farmed.
2.
In restaurants, mislabeled salmon will typically
be described as "wild" but not "wild Alaskan." This is
because authentic "wild Alaskan" is easier to trace. The term
"wild" is more nebulous and therefore more often misused. In many
ways it is very similar to the highly abused "natural" designation.
3.
Whether you're in a grocery store or a
restaurant, ask the seafood clerk or waiter where the fish is from. If it's
wild, they will have paid more for it, so they're likely to understand the
value proposition. Since it's a selling point, they will know where it came
from. If they don't have an answer for you, it's a red flag that it's farmed,
or worse... The US Food and Drug Administration is moving forward with
approving genetically engineered salmon to be sold, and GE foods still do not
need to be labeled in the US.
4.
Avoid Atlantic salmon, as all salmon labeled
"Atlantic Salmon" currently comes from fish farms.
5.
Sockeye salmon cannot be farmed, so if you find
sockeye salmon, it's bound to be wild. You can tell sockeye salmon from other
salmon by its color. It's bright red as opposed to pink. The reason for this bright
red color is its high concentration of a powerful antioxidant called
astaxanthin. [3]
So besides sockeye salmon (best) what are the best and worst
fish choices based on potential mercury exposure?
The fish lowest in toxicity, and highest in healthful fats
and other nutrients include wild caught Alaskan sockeye salmon, and smaller
fish like sardines, anchovies and herring.
Avoid larger fish that are higher up in the food chain, as
these tend to be far more contaminated with methyl mercury and other
environmental toxins; tuna, halibut, walleye, sea bass and sword fish.
If you’re not certain about a particular type of fish check
out this outstanding tool that can be very helpful in making better choices:
Out of necessity I have become the king of quick and
nutritious meals try this one to get your animal based omega-3:
1 can sockeye salmon (drained)
Fresh guacamole (about ½ cup)
½ finely diced sweet pepper
Mix together (sea salt to taste) and serve on bed of
lettuce. A side of freshly sliced
pineapple of mango rounds out a great tasting and nutritious meal. Serves 2.
Additional Reading
Fish consumption may not be the only way you and your child
are being exposed to Mercury. Is
it time for your 6-month check-up?
As if farmed raised salmon isn’t bad enough soon you may be
eating genetically engineered salmon and you’ll never even know it!
Reference:
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