LIFESTYLE NEWS - A diet rich in omega-3 fatty acids is very important and may reduce inflammation throughout the body. 

Inflammation in the body can damage your blood vessels and lead to heart disease and strokes. 

But, unfortunately some species of fish may contain significant levels of methylmercury, polychlorinated biphenyls (PCBs), or other environmental contaminants.

So how can you enjoy the benefits of including fish in your diet without harming your body?

According to the Linus Pauling Institute's Micronutrient Information Centre at Oregon State University, in general, larger predatory fish such as swordfish tend to contain the highest levels of these contaminants. 

An article published on the centre's website says removing the skin, fat, and internal organs of the fish prior to cooking and allowing the fat to drain from the fish while it cooks will decrease exposure to a number of fat-soluble pollutants, such as PCBs.

"However, methylmercury is found throughout the muscle of fish, so these cooking precautions will not reduce exposure to methylmercury. 

"Organic mercury compounds are toxic and excessive exposure can cause brain and kidney damage. 

"The developing fetus, infants, and young children are especially vulnerable to the toxic effects of mercury on the brain."

The centre says that to limit exposure to methylmercury, the US Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have made recommendations for women who are or may become pregnant, breast-feeding women, and parents:

Eat 220-340g (two or three servings) of a variety of fish a week. Young children should eat two or three servings of fish a week, with portions suitable for the child's age and calorie needs.

Choose fish lower in mercury. Many of the most commonly eaten fish are lower in mercury. 

These include salmon, shrimp, pollock, tuna (light canned), tilapia, catfish, and cod.

Avoid tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel. 

These four types of fish are highest in mercury. Limit white (albacore) tuna to 170g a week.

When eating fish caught from streams, rivers and lakes, pay attention to fish advisories on those waterbodies.

ARTICLE:  http://lpi.oregonstate.edu

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