Seafood is a very healthy food, but because of industrial
pollution, there is a legitimate concern of mercury contamination in the fish
we consume. So, just where does seafood fit into a healthy diet?
Benefits of Seafood
Seafood contains a lot of healthy nutrients. It is high in
Omega 3 fatty acids and Vitamin D. It is also a great source of protein that is
low in saturated fat.
Omega 3 fatty acids from seafood have been shown in the
research literature to have a nice impact on arrhythmias, triglycerides,
inflammation, blood pressure, heart rate and vascular function. This all
translates to a significantly lower risk of cardiovascular for those that
regularly consume seafood.
Risk of Mercury Consumption
High levels of mercury can harm nerves in adults and have a
negative impact on the development of the nervous system and brains of
children. Mercury may also increase risk of cardiovascular disease.
What I Tell My Clients
The benefits of seafood consumption are undeniable, but you
don’t want to go overboard and load up on mercury either. The goal is to strike
a balance by following 2 guidelines:
1) Stick to 3 servings of seafood per week.
2) Avoid seafood species with the highest levels of mercury:
Swordfish, Shark, King Mackerel, Tilefish, Orange Roughy, Marlin and Albacore-,
Bigeye- or Yellow-fin tuna.
If you are pregnant, trying to become pregnant or nursing,
talk to your doctor about the amount of seafood that is right for you.
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