Tuesday, March 27, 2007

Top 10 Fish to Eat for Health-The Surprising New List

Top 10 Fish to Eat for Health

Rank

Species

Mercury (ppm)

Omega-2 (g)

M-O

1.

JACKSMELT

0.108

5.6

5.49

2.

PERCH (Freshwater)

0.14

3.5

3.36

3.

AMERICAN SHAD

0.065

2.65

2.59

4.

ATLANTIC MACKEREL (N. Atlantic)

0.05

2.6

2.55

5.

COD

0.095

2.5

2.41

6.

MACKEREL CHUB (Pacific)

0.088

2.2

2.11

7.

SARDINE

0.016

1.58

1.56

8.

HERRING

0.044

1.6

1.56

9.

TUNA (CANNED, LIGHT)

0.118

1.6

1.48

10.

WHITEFISH

0.069

1.5

1.43


The Next 10

Rank

Species

Mercury (ppm)

Omega-3 (g)

M-O

11.

ANCHOVIES

0.043

1.4

1.35

12.

MACKEREL SPANISH (S. Atlantic)

0.182

1.48

1.29

13.

SALMON (FRESH/FROZEN)

0.014

1.26

1.24

14.

SALMON (CANNED)

0

1.176

1.17

15.

BUTTERFISH

0.058

0.7

0.64

16.

MULLET

0.046

0.6

0.55

17.

TROUT (FRESHWATER)

0.072

0.6

0.53

18.

CARP

0.14

0.6

0.46

19.

POLLOCK

0.041

0.5

0.46

20.

CATFISH

0.049

0.5

0.45


About Fish and Health

We know that the American Heart Association and the United States Department of Agriculture recommend that we limit our consumption of fat to less than 20-35% of our total calories. And, most of our dietary fats should come from polyunsaturated and monounsaturated fatty acids. We may also know that the recommended ratio of omega-6 polyunsaturated fatty acids to omega-3 should be six to one and that the typical American diet contains a ratio of twenty to one.

Sources of Good Fats

Sources of omega-6 polyunsaturated fatty acids are liquid vegetable oils, such as soybean oil, corn oil, and safflower oil. Omega-3 polyunsaturated fatty acids come from both plant sources, and from fish and shellfish. Plants contain omega-3 in the α-linolenic acid form (ALA) and soybean oil, canola oil, walnuts, and flaxseed, are among the better sources. Fish and shellfish contain the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish that naturally have more fat, like salmon, trout, and herring, have more EPA and DHA than less fatty fish like cod, haddock, and catfish. There are suggestions in the literature that consuming omega-3 fatty acids from a fish source can improve heart health and reduce the chance of mortality from heart disease.

Caveats

The problem with eating large amounts of fish is that these fish live in water that has been polluted by mercury, polychlorinated biphenyls PCBs, dioxins, and other environmental contaminants. These substances, many of which are potent carcinogens, can cause nerve damage and are implicated in a number of diseases. These toxins are found in the flesh and fat of fish to varying degrees, generally higher in larger, older, fish at the top of the food chain.

The worst offenders are:

  • Tilefish (golden bass or golden snapper) 1.45 ppm
  • Shark with 0.99 parts per million (ppm) of mercury
  • Swordfish 0.97 ppm
  • And, King mackerel at 0.73 ppm

The United States Food and Drug Administration (FDA) recommends that nursing or pregnant women, women who are about to become pregnant, and small children should not eat any of these fish. For everyone else, the guidelines allow for up to 7 oz. per week. Why anyone would eat these fish when there are better alternatives is beyond me.

Also according to the FDA, people in this group should limit their consumption of fish that carry about .5 ppm to 12 ounces per week, and all others to 14 oz. per week. Clearly we should be eating more fish, but it’s hard to know what is safe.

Methodology

I prepared a spreadsheet putting the fish on the FDA mercury monitoring list in the first column, the sampled mercury levels in the second column, and the combined omega-w (EPA+DHA) in the third column. I filtered the list for high and moderate levels of mercury and then subtracted the omega-3 levels from the mercury levels. What remains are low mercury fish with high levels of healthy omega-3 fatty acids.

Here is my recap from yesterday.

Daily Dietary Recap-3/26/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1160.34 76.84 g 165.52 g1380.69 mg 17.49 g 13.57%

98 comments:

Anonymous said...

Hi Joel! You've been quoted for Your Healthy Food Grocery List!

vergspi said...

I found lots of information about vitamins, calories in carp.

Owlie said...

the "mercury in fish!!!" myth is, well, a myth. the longest lived people on earth are Okinawans, who eat 2-3 fish a day.

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The Generic Medications give a successful answer to the less-privileged part with the victims. The generic medicines principally include precisely the same energetic elements to be the manufacturer drug.

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Various websites promote generic Cialis and some even allow the patients to buy generic Cialis online after getting online prescription to the patients. But this practice is strongly opposed by the US FDA.

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Erectile dysfunction or ED can be a health care affliction induced primarily due to hardening with the arteries. Nor are treatment options as distressing because it accustomed to be from the previously times. There are a variety of ED products within the industry which are readily available which includes supplements like Levitra and Cialis. These medicines can effortlessly be procured in the on line pharmacies.

Cialis is among one of the most promising medication with this group. But it has been doable because of the existence of its lively component Tadalafil. Tadalafil performs by stress-free the hardened penile arteries which enhances stream of blood consequently facilitating erection. But it really is clearly advisable to check with a health care practitioner about health to possess productive sexual intercourse and its dosage.

Previously adult males struggling from impotence hesitated to come back out inside the open up and perhaps communicate to their medical doctors. This process of internet marketing of ED tablets haven't only introduced business enterprise progress to the drug sellers but in addition has been a beneficial proposition for all these adult males who confronted shame in getting ED products like Cialis, Viagra and Levitra from over-the-counter pharmacies.

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[url=http://achatcialissurinternet.com/blog/cialis-sur-internet#comment8387]http://achatcialissurinternet.com/blog/cialis-sur-internet[/url]
If intercourse can be a normal urge, then keeping sexual wellbeing is of utmost benefits due to the fact it performs a very important purpose in issues from the soul. Once we say issues in the coronary heart, it doesn't only make reference to the psychological facet of the center i.e. But impotence will not be an untreatable disorder any a lot more.

It is a ailment when there may be development of deposits for the levels in the penile arteries resulting in the erectile tissues prohibit the circulation of blood so protecting against erection. And treatment method for impotence happens to be extra inconvenience absolutely free along with the introduction of drug remedy pioneered by Pfizer's Viagra.

Cialis is among probably the most promising medication in this particular class. Marketed by Eli Lilly and Co. But it has been potential a result of the existence of its effective component Tadalafil. Tadalafil will work by stress-free the hardened penile arteries which enhances circulation of blood consequently facilitating erection. Taken an hour in advance of sexual action, Cialis stays during the physique for four several hours. But it really is clearly suggested to check with a health-related practitioner about health to acquire energetic sexual intercourse and its dosage.

Even so the on this age of web and on-line facts, another person trying to find facts can very easily have Cialis facts on the countless internet websites focused on it. Also you could obtain Cialis with the on line pharmacies by putting an purchase fro the privateness of the residences as well as have it sent at your footstep. This process of internet marketing of ED supplements haven't only introduced enterprise expansion to the drug sellers but in addition has been a valuable proposition for all these fellas who confronted shame in purchasing ED capsules like Cialis, Viagra and Levitra from over-the-counter pharmacies.

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