Sunday, March 14, 2010

I'll Have the Fish; No Mercury Please!

Do you ever worry about the contaminants in your fish? I hear these questions a lot, "should I eat tuna? Which fish is highest in mercury? Are fish oil supplements safe?

Here are some answers:

Tuna
  • It is advised that adults eat no more than 1 can of tuna per week ( This is the general recommendation, I sometimes eat two cans, personally. The 1 serving per week recommendation is especially important for women who are pregnant).
  • Albacore tuna is the richest source of omega-3 fatty acids, and it is also one of the least likely contaminated tunas (light canned tuna actually has the lowest amount of mercury, but it's also much lower in EPA/DHA).
Other Fish
  • The fish that are generally highest in mercury include swordfish, shark, tilefish, and king mackerel. Again, it's especially important to keep away from these during pregnancy.
  • The fish that are generally lowest in mercury are haddock, tilapia, salmon, cod, pollock, canned albacore tuna, and most shellfish.


Supplements
  • If you take cod liver oil, be aware that many brands are potentially high in mercury and PCBs.
  • In a recent review of 52 different brands of fish oil, ConsumerLabs.com found that none of the supplements had detectable levels of mercury or PCBs (yeah!).
  • Look for the NSF or USP label on your supplements. This means the supplement has been tested for contaminants!
  • On a different note, check out this article about the health benefits of fish oil. Basically, there are benefits, but they don't outweigh the benefits of a healthy lifestyle.
Quick, Healthy, and Cheap Recipe #16
Tuna Melt

Ingredients

1 slice whole grain bread
3 ounces canned or pouched white tuna
1 slice American Cheese
1 tsp Red Hot

Possible Modifications
  • Use any bread you have available
  • Use any tuna you have (white tuna has the most EPA/DHA)
  • Use any kind of cheese!
Instructions
Add the tuna and the cheese on top of the bread. Pop into toasted oven until cheese is nice and melted.

ENJOY!


Nutrition Facts
EPA/DHA: ~.66-1 gram per serving (The recommendation is 1-2 grams per day)

Coming Up
Tomorrow I plan to show you the two houses that Nick and I are "fighting over". I'll let you be the judge as to which one you like best. I only have two pictures, from the outside. I'll show you more once we by one of the houses! I also plan on doing a product review.

Thanks for reading, and have a great day!

31 comments :

  1. I'm glad that salmon is safe!
    I can't wait to see the two potential houses!!! :D
    have a great Sunday Gina!

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  2. I haven't had a tuna melt in forever. Thanks for the idea! :)

    Can't wait to see the houses!

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  3. I'm glad I haven't had my tuna yet this week so I can try your tuna melt :-) The spice sounds so nice!

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  4. Great info. on fish! Thank you!

    Can't wait to see the houses!! Enjoy the rest of weekend, Gina!

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  5. I try not to eat a lot of tuna, but I do love a good tuna melt! Salmon is my favorite though.

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  6. I love tuna melts - I eat tuna probably once per week but I know I need to increase my fish consumption!

    Thanks for the info - especially the list of fish high in mercury!

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  7. Thanks for the info. In my environmental health class for my MPH degree I did this topic for my final paper. It is also important to know the toxicity symptoms so you can be looking out for them in case there is a problem with too much mercury. One of these symptoms is confusion.

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  8. WOOHOO! I didn't want to give up shrimp too! lol...

    So I finally saw "the movie" and I cried and cried...and felt so good that I gave up meat for lent...I am seriously hoping that I can stick to this. I don't want to say that I will NEVER eat meat again but I will make more of an effort to make better choices. Shoot I already don't keep meat in my house so that's a good start =)

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  9. I can't wait to see the houses... I love house shopping!!

    Interesting article about fish!! I love fish!!

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  10. Ooh I'm excited to see the houses!

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  11. yay cant wait to see the houses!! I LOVE melts :)

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  12. I've heard the same about albacore tuna, but have also read it's the highest in mercury - as opposed to chunk light tuna. Do the benefits outweigh the mercury issue?

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  13. Man I love tuna so much, I hate that I have to restrict how much I eat, because other than the mercury it's so healthy I could easily eat it every day...grr. I try to limit myself but I'd still say I have it 3 times most weeks. Oops. I buy it in the packages though, chunk tuna light- so I'm not sure if one of those is the same as one can, it might be less...a girl can hope right?

    Can't wait to see the houses!

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  14. kind of scary about the fish and mercury!
    good luck on the houses :)

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  15. Thanks for the info and great article you linked. I don't eat seafood often so I take Omega-3's on a regular basis.
    Have a great day!

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  16. Thank you for the fish info! I love tuna melts, I haven't had one in way too long!
    And I can't wait to see your two houses!
    Have a great start to your week!

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  17. Nothing beats a tuna melt! Yum! I haven't had tuna since I got pregnant, but I have had salmon a lot since it is low in mercury. I miss tuna though...I'm looking forward to eating it again. I am probably being overly cautious by avoiding it completely, but I'm okay with that.

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  18. Great article...as always! I eat a lot of fish and have recently limited my canned/pouched tuna significantly because of the mercury. I used to eat the stuff (no joke) 5 days a week when I was working in an office. It was convenient to top a salad w/ a can of tuna for some quick protein. Now that I work from home I have more protein variety available to me...including fresh fish.

    Thanks for the 411! You rock!

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  19. Great info on the safety of fish! I can't wait to see the houses :)

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  20. Thank you for the awesome list of which fish have the lowest mercury level risks! I'm very glad to see salmon and tilapia on the lower list! :-)

    I loooove tuna melts! Your photo looks super yummy - I'm longing for a tuna melt for lunch now...:-)

    I'm SO excited about the house photos!!!

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  21. Yum I love tuna fish. I don't eat it often but I think I am craving a tuna melt now!

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  22. House hunting is fun but it could get tiring... then comes decorating the inside.. we have been in our house for 3 years and I am still working on decorating the inside... We have also been married 3 years and can you believe I havent had a chance to print some wedding photos for our walls... yikes! At the rate I am going I might have the grand kids photos up before I have our wedding photos framed.

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  23. Actually, albacore tuna has very high amounts of mercury. An easy way to estimate your mercury exposure from eating is to fish check out the free online mercury calculator at www.gotmercury.org. Based on the current U.S. EPA and FDA guidelines, the mercury calculator is an excellent way to know your potential mercury exposure risk. You can also use the free mobile mercury calculator for cell phone browsers at www.gotmercury.mobi

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  24. Hi All. First time here. Nice blog, lots of information.

    It is important to have in mind that there are certain conditions to get the benefits fish oil can bring.

    First, you need to take a minimum amount of fish oil, krill oil or cod liver oil at a certain frequency.

    There is not an establish amount of omega 3 for any health benefit but I recommend to take at least 900 mg per day of omega 3 fats (close to 3.000 mg of fish oil), EPA plus DHA, per day.

    Also, you should lower your intake of omega 6 fats (mostly grains and grain oils) since omega 3 and omega 6 counteract each other in the body. The best way to reduce omega 6 fats is to eliminate form your diet all starches, that is all grains and grain oil.

    Please read more at http://www.omega-3-fish-oil-wonders.com/fish-oil.html

    Best wishes,
    Alfredoe

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  25. Thanks for this post, Gina. I love tuna and sometimes go overboard with it. I'll eat it everyday for lunch for a week and then get burnt out, only to start the whole cycle over again a couple weeks later! I'll try to keep my consumption to one can a week now!

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