Information on fish...the good /and bad

[Jean]

We all realize that fish is a part of a healthy, anti-inflammatory diet. However, not all fish provide the same benefits, and some species should be limited or avoided altogether. The healthiest fish is to choose species rich in omega-3 fatty acids. We now realize how important the Omega -3 are for optimal physical and mental health. I was just reading the best sources are wild-caught Alaskan salmon, canned sockeye salmon, sardines, herring, and black cod. 2-6 servings per week of fish that are high in omega-3s would be a good addition to your diet.

However, not all fish provide the same benefits, and some species should be limited or avoided altogether. It is wise to minimize your consumption of the following:

1. Large predatory fish. Shark, swordfish, tilefish, king mackerel, and white (albacore) tuna may have high levels of mercury. Pregnant women and children are particularly vulnerable to the effects of contaminants, and should avoid these species. (Small-catch tuna is OK, as it has high levels of omega-3s.)
2. Omega-6 rich fish. Farm-raised tilapia is one of the most highly consumed fish in America, yet it has very low levels of beneficial omega-3s and very high levels of potentially detrimental omega-6 fatty acids. Omega-6 fatty acids are pro-inflammatory, and inflammation is known to cause damage to blood vessels, the heart, lung and joint tissues, skin, and the digestive tract.
3. Farmed salmon. Avoid farmed salmon (also called Atlantic salmon), which is what you typically find in supermarkets, restaurants and fish markets. While less expensive than wild salmon, farmed salmon is lower in omega-3s and may contain residues of antibiotics and other drugs used to treat diseases in fish farming pens. What's more, levels of PCBs and other contaminants in some farmed salmon have been found to be much higher than those found in wild salmon.

regards,
Jean