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Lean plate club: Experts weigh in on the safety of seafood
Two reports issued last week concluded that for both adults and children, the health benefits of eating seafood outweigh potential risks.
Sally Squires, Washington Post
WASHINGTON -- Two reports issued last week concluded that for both adults and children, the health benefits of eating seafood outweigh potential risks.
But readers had plenty of questions. Here's a sampling of what they asked, along with answers from experts and from the reports. One came from a federally funded study conducted by the Institute of Medicine, the other from scientists at the Harvard School of Public Health.
Q What are omega-3s and do any foods besides fish have them?
A Omega-3 fatty acids are healthful fats that come in two molecular lengths: short and long. Studies show that the long-chained omega-3s provide the most brain and heart benefits. Plenty of foods - avocados, eggs, tofu and walnuts, to name just a few - contain omega-3s.
But they either provide mostly the short version or only contain small amounts of the long-chained omega-3s. Human mother's milk and oily fish, such as salmon and tuna, pack the biggest omega-3 punch. Since mother's milk isn't a food option for adults, that leaves fish and other seafood as the top culinary choices.
Q How much fish am I going to have to eat weekly to see any benefits?
A Cover the nutritional bases by eating about two servings per week of fish. Figure 3 ounces for each serving.
Q Is it better to eat farm-raised or wild fish?
A Most experts say both are good nutritional choices. "Farmed salmon has more than twice the amount of omega-3s as wild salmon, but both are very high," said Harvard cardiologist Dariush Mozaffarian. Wild fish are leaner because they burn off fat swimming in the ocean, while farm-raised fish spend their lives confined and well-fed.
Dioxin and polychlorinated biphenyls (PCBs) can be lower in wild fish than in farmed, Mozaffarian says, noting that the levels in farm-raised fish are "similar to that found in meat, chicken and eggs." But he says that "overall the levels of dioxin and PCBs are low in all fish. And more importantly, the magnitude of the omega-3 benefits of farm-raised salmon is so much greater than any risk from other contaminants."
Environmental Defense, a nonprofit research and advocacy group, also advises eating some farm-raised seafood to help protect wild sea life. Find links for wallet-sized cards to help guide seafood choices at www.leanplateclub.com.
Q Does sushi provide more or less mercury and omega-3s than cooked fish?
A Not all sushi is made with raw fish, but raw fish does have the same benefits as cooked fish. But like other raw seafood, sushi could come with unwanted bacteria or viruses. "There's no question that raw fish is a risk," said Rebecca Goldburg, senior scientist for Environmental Defense.
Q Can you get health benefits from a fish oil supplement instead of eating fish?
A Yes, but you'll miss the selenium and protein found in fish. Plus, by substituting fish for red meat or poultry twice a week you can reduce calories and saturated fat. There's also no guarantee that fish-oil capsules have the amount of omega-3s stated on the label, since dietary supplements are not as closely regulated by the FDA as medications. If you opt for supplements, aim for about 0.25 grams per day of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), typically the amount found in a one-gram fish oil capsule and what research suggests protects the heart.
Q What about squid, oysters, octopus, shrimp, crab and lobster? Do they contain omega-3s?
A They all have moderate or higher amounts of omega-3 fatty acids, but still don't provide as much as deep-water, oily fish such as salmon. They're also generally low in mercury.
Q If a woman isn't pregnant or planning to get pregnant, is it really so bad to eat albacore tuna and swordfish?
A The warnings to women of childbearing ages and to children 12 and younger to avoid swordfish, tilefish, king mackerel and shark because of mercury contamination don't apply to men or to women who are past childbearing age. Ditto for the government advice to limit total fish intake to 12 ounces per week. Of that, albacore tuna should be six ounces or less per week.
Q Fresh fish and seafood are pretty pricey. Are there any low-cost options?
A Yes. Canned sardines, anchovies, salmon, clams and tuna cost less than $1 per serving. The frozen-food section has others. Fish flash-frozen at sea may taste far fresher than fresh seafood that spends a couple of weeks getting to the local market.
Sally Squires is a writer for the Washington Post. To learn more about the Lean Plate Club and to subscribe to a free e-newsletter, visit www.washingtonpost.com/leanplateclub.
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