The benefits of seafood are plentiful. Overall seafood is typically low in both total fat and saturated fat as well as an excellent source of high-quality protein. Fish is a nutritional all-star because it also provides heart-healthy omega-3 fats.
When shopping for fish, pay attention to color. White fleshed fish tend to be leaner choices, as they are typically lower in total fat. Deep, dark colored fleshed fish often provide more fat. Don’t swear off darker fish simply due to the fat content. Do the opposite. Include darker colored, fattier selections into your fish repertoire on a weekly basis.
The fat offered by darker fish is primarily heart-healthy unsaturated omega-3 fats. Although there are plant sources of omega-3s (flaxseeds and walnuts), their health benefits are observed in diets that contain a consistent, high level of two specific kinds of omega-3 fats naturally found in fish — DHA and EPA.
Some individuals worry about eating fish, fearing they’ll be exposed to environmental contaminants (PCBs, dioxin and mercury). People traditionally considered sensitive to the mercury content of fish are children, pregnant and nursing women and women who are able to become pregnant. This past October, the National Healthy Mothers, Healthy Babies Coalition updated previous recommendations by the FDA and EPA for women who are able to become pregnant and pregnant and nursing women. Instead of the agencies recommendations that they eat no more than 12 ounces of fish or seafood each week, the coalition took the recommendation a bit further and stated these women should eat at least 12 ounces of smaller fish, like sardines, salmon, light chunk tuna, herring and mackerel every week.
The coalition’s recommendations were made to emphasize the importance of women eating diets rich in low mercury, high omega-3 fat fish. Why? Omega-3 fats, particularly DHA, appear to have a significant impact on fetal and infant brain development during both pregnancy and breastfeeding. Since the current intake of fish among pregnant and nursing women and women who are able to become pregnant is well below the current FDA recommendation, the coalition is hoping their advisory will clear up any confusion women may have on the safety and benefit of eating fish on a regular basis.
Like any other food, seafood should be enjoyed in moderation. In the end, the benefits of consuming at least two, 4- to 6-ounce servings of fish a week far outweighs the risk of environmental contaminants.
If the potential for exposure to environmental pollutants, PCBs and dioxin remains a concern for you, there are a few extra steps you can take at home. First, cook fish to an internal temperature of 145°F. Second, broil, grill or bake fish on a rack to allow fat drippings to fall away from the meat. Third, trim away fatty areas of the fish after cooking and discard drippings.
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