Fishing for Omega 3's - Big Y® World Class Market®

Registered Dietitian Carrie Taylor, RD, LDN and Nutritionist Andrea Samson, BS

Fish for Good Health
The benefits of fish are plentiful. They are a low saturated fat, lean source of high-quality protein. White fleshed fish tend to be leaner choices, because they typically have less fat. Although dark colored fleshed fish often provides more fat, don’t swear them off. Do the opposite.

Include darker colored, higher-fat selections into your fish repertoire on a weekly basis. This type of fish provides heart-healthy omega-3 fats called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You may have heard about the omega-3s found in flaxseeds and walnuts. This form of omega-3, alpha-linolenic acid (ALA), can minimally and inefficiently form DHA and EPA. Since most research done on the benefits of omega-3s comes from diets rich in fish, focus your omega-3 consumption predominately on EPA and DHA.

Why care about omega-3s? They have been shown to play a role in several health conditions, including minimizing high triglycerides, blood clots, plaque build-up, stroke, hypertension, autoimmune diseases, inflammation, depression and dementia as well as improving eye health and infant brain and eye development.

Speak with your physician and/or dietitian on the amount of omega-3 supplementation appropriate for you. Why? Those at risk for heart disease are often recommended to take double or triple the amount than those not at risk. Additionally, one’s level of omega-3 supplementation can impact certain medications like blood thinners. For example, the American Dietetic Association® recommends 500 milligrams DHA and EPA combined per day (equal to consuming two 4- to 6-ounce servings of fatty fish per week). An individual with coronary heart disease may be recommended to supplement with 1,000 milligrams or more daily.

Due to consumers’ fear of environmental contaminants in fish, particularly mercury, the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have provided guidance on fish consumption for populations they consider sensitive to methylmercury - young children, pregnant and nursing women, and those able to become pregnant. Their recommendations are below:

FDA and EPA Guidelines for Fish Consumption:

Eat up to 12 ounces of lower-mercury-containing fish and shellfish (shrimp, canned light tuna, salmon, pollock, catfish) each week.
Don’t eat large predatory fish like shark, swordfish, king mackerel or tilefish.
Eat no more than 6 ounces of albacore (“white”) tuna and tuna steaks weekly since they have more mercury than canned light tuna.
Check local advisories about the safety of fish caught in your local waters. If no advice is available, eat no more than 6 ounces per week and forgo eating any other fish during that week.
Feed children smaller portions than you would adults.

Like any other food, enjoy seafood in moderation. In the end, the benefit of consuming at least two 4- to 6-ounce servings of fish each week far outweighs any possible risk.

Snapper with Roasted Red Pepper Salsa

Seared Pollock with Creamy Dill Sauce

Help your heart by getting the recommended two servings of seafood
a week. Look in our circulars and our seafood case for the American Heart Association® symbol for heart-smart options.

Have a Question?
Ask Big Y’s Wellness Team
Registered Dietitians,
Carrie Taylor, RD, LDN and
Andrea Samson, RD

Send e-mails to: askcarrie@bigy.com
Write to: Ask Carrie • 2145 Roosevelt Ave.
P.O. Box 7840 • Springfield, MA 01102