Fish is a good high-protein source and a low-fat food rich in omega-3 fatty acids, according to the U.S. Department of Agriculture nutritional guidelines. Fish has more protein per ounce, with less fat and calories, than red meat or poultry. The omega-3 fatty acids help maintain cardiovascular health by regulating blood clotting and vessel constriction, while playing an essential role in pre-natal development. Seafood contains vital minerals, including calcium, iron, potassium and iodine.That’s the good news.The bad news: Many health hazards are associated with both wild and farm-raised fish. Oceans Alive, a U.S. Environmental Protection Web site, explains that fish are bio-magnifiers, which mean the small fish consume nutrients, such as omega-3, from the marine algae and phytoplankton they eat, and concentrate it in their own bodies. When they are eaten by larger fish, like salmon, the nutrients are again magnified. The same system that increases healthy fatty acids also magnifies the contaminants consumed, such as mercury, PCB’s, dioxins or pesticides.The EPA defines how those contaminants are formed and consumed.Mercury, found in fish and shellfish, is a naturally occurring toxic metal. It cycles among the air, land and water, never breaking down or disappearing. Coal-burning power plants, waste incinerators, factories and mining operations are the main sources of mercury pollution. The highest concentrations of mercury are found in swordfish, shark, tuna and other large species.Pesticides accumulate in sediments of rivers, lakes and tidal areas, making their way into the fatty tissue of fish. Choldan, a pesticide used in gardens and agriculture until it was banned in the late 1980s, has been identified as a probable human carcinogen. Mirex, used to fight fire-ants in the south, is found in plastics, rubber, paint and paper, and may cause liver or thyroid damage. Pesticides, PCBs (a class of chemicals that can cause cancer and other diseases) and dioxins build up in human tissue. The more contaminated fish people eat, the more toxins accumulate in their body.According to the EPA, E-coli from human and animal waste may also contaminate seafood, especially shellfish. However, cooking shellfish destroys most bacteria.People can limit their exposure to biohazards by following a few simple rules. EPA guidelines warn people to avoid certain fish, including shark, blue fin tuna, and imported swordfish, as these may contain high levels of mercury.Pesticides, dioxins and PCB’s can be lowered by removing the skin and fat before cooking. Allow the fat to drain away from the fish while cooking. Deep frying fish seals in chemical pollutants, so grilling or broiling fish is a healthier option.The Monterey Bay Seafood Guidelines for 2005 recommends eating only wild salmon caught in Alaska to avoid the biohazards associated with farm-raised salmon. (See Aquaculture article) A wallet size card showing the best seafood choices is available on their Web site.Brian Buchwald, purchasing manager for Whole Foods fish department in Colorado Springs, said, “No fish farms in the United States are certified organic.” Therefore, Whole Foods buys either wild salmon from Alaska, or farm-raised salmon containing no antibiotics or hormones.For more information, visit www.oceansalive.org or www.mbayaq.org.
