Do You Eat Fish? Read This.
by Janelle Sorensen, Chief Communications Officer, Healthy Child Healthy World
Last week, we received more questions about fish than ever before. We figured, if this many people are wondering about the safety of fish consumption, there are probably many more out there with the same concerns. So, instead of only responding to the individual emails, we're sharing all the questions and responses with all of you. You ask! We answer!
When can you introduce fish into your baby's diet?
According to WebMD, at 6-8 months. Though, if you have a family history of allergies, asthma, or eczema, check with your doctor first. Be sure it's boneless, cooked thoroughly, and cut into very small pieces. Also, as with introducing any new food, watch for adverse reactions.
What types of fish are healthy and which should you avoid?
Fish is one of the most nutritional foods on the planet, but some are definitely better than others. The most comprehensive and credible guide to date comes from The Monterey Bay Aquarium Seafood Watch program. You can access their guide online, as printed pocket guides, or using their mobile app. Combining the work of conservation and public health organizations, the Monterey Bay Aquarium has identified seafood that is "Super Green," meaning that it is good for human health and does not harm the oceans. The Super Green list highlights products that are low in environmental contaminants and are good sources of long-chain omega-3 fatty acids.
THE BEST OF THE BEST: SEPTEMBER 2010
Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
Oysters (farmed)
Pacific Sardines (wild-caught)
Rainbow Trout (farmed)
Salmon (wild-caught, from Alaska)
OTHER HEALTHY "BEST CHOICES"
Arctic Char (farmed)
Barramundi (farmed, from the U.S.)
Dungeness Crab (wild-caught, from California, Oregon or Washington)
Longfin Squid (wild-caught, from the U.S. Atlantic)
Mussels (farmed)
Fish to avoid varies from region to region. Check out their localized pocket guides to learn more.
How often is it okay to eat fish?
This is a complicated question as it depends on your weight and the specific type of fish. Refer to the Physician's for Social Responsibility fact sheet, as well as the Environmental Defense Fund's chart outlining types of fish and how often they can be safely eaten by women, men, older kids, and younger kids.
Is fish safe for pregnant women?
According to Tara DelloIacono Thies, RD, "fish is a fantastic source of omega-3 fatty acids, important to well-being and the developmental health of our babies. Yet, many fish are a source of mercury and other unfortunate contaminants.
Complicated with contaminated and poor sourced fish choices, many women are skipping out on fish all together. Our seafood-lacking diets are leading to deficiencies in DHA, an important form of omega-3 fatty acids, which our bodies can not make and must be obtained through our food.
DHA is also important to your baby's developing brain and your psychiatric health. Research coming out of the most recent American Dietetic Association Annual Conference reported on studies that revealed a 'no sea food diet' during pregnancy resulted in children with low verbal IQ, low social development, and poor peer interactions. Women who were DHA deficient were found to be more anxious and distressed.
How much omega-3 fatty acids do you need each day? The Dietary Recommended Intake for non-pregnant women is 1.1 grams per day, which can come from all three types of omega-3s' - EPA, ALA, & DHA. Pregnant and breast feeding women need an additional DHA boost of .2-.3 grams per day. You can meet your needs by eating about 6-12 ounces of fish per week."
According to the Monterey Bay Aquarium's Seafood Watch program the following choices are high in omega-3s and low in contaminants, as well as being produced in a way that is eco-friendly:
Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
Oysters (farmed)
Pacific Sardines (wild-caught)
Rainbow Trout (farmed)
Salmon (wild-caught, from Alaska)
Read more advice from Tara about safe fish during pregnancy, as well as other sources of DHA.
Farm vs wild? Which fish is safe to buy farm and which is better wild?
Again - it depends. Some fish-farming operations are more irresponsibly managed than others, and the same applies to wild fisheries. For example, according to Randy Hartnell, a fisherman for more than 20 years and founder of Vital Choice Wild Seafood & Organics, "farmed salmon...are fed an artifical diet, synthetic coloring agents, and more antibiotics by weight than any other livestock to keep them alive in a highly stressful, disease-prone environment." You'll see in the lists above exactly which fish are better wild and which should be sourced from farms.
Are there antibiotics in fish?
According to a May 2011 report from the Government Accountability Office (GAO), the FDA is doing a poor job assessing health risks from imported seafood. Bill Tomson of The Wall Street Journal writes "[a]bout half of the seafood the U.S. imports comes from foreign fish farms, and the fish grown there are prone to bacterial infections that are often treated with antibiotics and other drugs not approved in the U.S." And according to the GAO report, "The residues of some drugs can cause cancer and antibiotic resistance." The next time you're at the market, ask where the fish came from and avoid imports.
Also, opt for wild over farmed (other than those mentioned above). According to Food and Water Watch, "farmed fish and shellfish are often grown in overcrowded and dirty tanks or cages, alongside dead and decaying fish and fish waste. They are often treated with antibiotics so that they can withstand the harsh environment. Residues of these antibiotics travel with seafood from their tank to your table. Chloramphenicol, penicillin and other drugs used in production can pose serious health risks to consumers who may become susceptible to antibiotic-resistant bacteria. For the many people with allergies to antibiotics, contaminated seafood can cause unexpected allergic reactions. The Food and Drug Administration (FDA) stated that clear scientific evidence indicates that the use of these drugs and chemicals in raising seafood can lead to an increased antimicrobial resistance in human pathogens (stronger germs that are resistant to our medicines) and that prolonged exposure to some of these chemicals has been shown to cause cancer."
Is sushi good or bad?
This depends on the person and the specific type of sushi.
Dietitian Melinda Johnson advises against eating sushi during pregnancy. "Raw sushi may contain bacteria that can make you sick during pregnancy," says Johnson. "Your immune system is suppressed during pregnancy so your body won't attack the growing fetus, but this means you're more susceptible to getting sick from food. A food-borne illness could lead to symptoms as minor as a mild bout of the flu or severe enough to cause miscarriage or other fetal damage."
In regards to children, Janet Helm, MS, RD, advises waiting until kids are at least five years old before introducing it. Similar to pregnant women, children under five are considered to be especially susceptible to foodborne illness.
When you do eat sushi, find the safest options using the Monterey Bay Aquarium Seafood Watch Sushi Guide.
Looking for a good fish recipe? Try one of these:
Learn more:
Act now to protect wild salmon! Check out this video and petition from Parent Earth.
