Optimizing Your Seafood Choices

Transcription

1 Optimizing Your Seafood Choices The importance of including seafood within the diet appears to be one thing that most nutrition professionals can agree upon these days. Seafood can be a rich source of complete proteins, and essential long-chain omega-3 fatty acids known as EPA and DHA. These fatty acids are quite important because the main plant-based sources of omega-3 fatty acids such as ALA convert poorly to these long-chain forms. 1 While animal based sources including pasture-fed beef and eggs do contain some EPA and DHA, their quantities are limited. Seafood can also be a rich source of other important nutrients including B-Vitamins and minerals. However, not all seafood is created the same; certain varieties are more nutritious than others, and are less likely to contain significant quantities of mercury, problematic chemicals, antibiotics, or growth hormones. How does one select the most nutrient-dense and safest seafood choices? Regarding nutrient-density, seafood can be ranked as follows: 1. Mollusks (ex: oysters, clams, mussels, scallops, octopus, and squid) 2. Crustaceans (ex: lobsters, crayfish, shrimp, and crab) 2. Fish Roe (ex: caviar) 3. Regular Fish 2 Example of nutrient-density provided through seafood choices: * Courtesy of the Self Nutrition Data Online Database Having factored in nutrient density we must also consider potential mercury exposure. Large carnivorous fish typically contain the highest levels, which they absorb from their smaller prey, whereas seafood lower on the food chain contains the least. This distinction is not without controversy as large carnivorous are often rich in selenium which has been shown to bind to ingested mercury and safely escort it out of the body. Still, given the importance of selenium as a vital antioxidant and mercury-chelating agent, it is wise to choose seafood where the selenium is more bioavailable, and mercury content is lowest

2 The mercury content per seafood can be evaluated as follows: * Courtesy of the Natural Resource Defense Counsel (NRDC) 6

3 Note that the seafood containing the highest concentration of omega-3 fatty acids tend to have the lowest amounts of mercury. * Courtesy of the Self Nutrition Data Online Database When opting for farm-raised seafood it s important to consider the potential exposure to unwanted contaminants including heavy metals, chemicals, antibiotics, and growth hormones. Certain varieties of farmed salmon can contain higher amounts of mercury, chemicals known of PCBs, along with treatment from antibiotics. While some argue that the benefits of consuming farm-raised fish might outweigh the potential harm from exposure to low-levels of these contaminants, always opt for cleaner varieties. The Monterey Bay Aquarium s Seafood Watch has tips for evaluating farmed and wild-caught seafood choices, and it s regularly updated Trustworthy labels to look for on farmed and wild caught seafood.

4 Tips for Purchasing, Storing, and Preparing Safe Seafood Fresh seafood should be displayed attractively in a case surrounded by clean crushed ice. Bag separately with ice upon purchase, and refrigerate for up to two days. Frozen fish can be safely thawed in the refrigerator, or quickly in one-to-hours when sealed in a plastic bag and placed in cold water. 10 Canned fish can be the most economic choice, but also controversial as they are often packaged in BPA-lined containers. Companies including Wild Planet, and Vital Choice offer canned seafood in BPA-free cans. Seafood is a wonderful inclusion in the diet, and with proper planning it s possible to maximize its nutritional value while reducing ones exposure to unnecessary risks. For more information, please visit these websites Natural Resources Defense Council s (NRDC) Mercury Levels in Fish National Oceanic and Atmospheric Administration s (NOOA) Frequently Asked Questions Concerning Aquaculture: Monterrey Bay Aquarium s Seafood Recommendations Whole Foods Market Seafood Department Cooking Light Magazine s Grocery Store Guidance: How to Buy the Best Fish -Jay Wolkoff, MS, Nutrition Intern for Dr. Kara Fitzgerald

5 Works Cited 1. Lord R, Bralley JA. Laboratory Evaluations for Integrative and Functional Medicine. 2nd ed. Metametrix Institute; Price WA, Foundation P-PN. Nutrition and Physical Degeneration. 8th edition. La Mesa, CA: Price Pottenger Nutrition 3. Ralston NVC, Raymond LJ. Dietary selenium s protective effects against methylmercury toxicity. Toxicology. 2010;278(1): doi: /j.tox Ralston NVC, Ralston CR, Blackwell JL 3rd, Raymond LJ. Dietary and tissue selenium in relation to methylmercury toxicity. Neurotoxicology. 2008;29(5): doi: /j.neuro Kaneko JJ, Ralston NVC. Selenium and mercury in pelagic fish in the central north pacific near Hawaii. Biol Trace Elem Res. 2007;119(3): doi: /s Mercury Levels in Fish NRDC. Accessed September 29, NOAA - FishWatch: Aquaculture FAQs. Accessed September 29, Seafood Whole Foods Market. Accessed September 29, Effects of Aquaculture or Fish Farming on Ocean Health from the Seafood Watch Program of the Monterey Bay Aquarium. Accessed September 29, Grocery Store Guidance: How to Buy the Best Fish - Cooking Light. Accessed September 29, 2015.