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Helpful Hints About Fish
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The Most for Your Money
You want to get the highest possible amount of omega-3 fatty acids when you buy fresh fish, so what kinds of fish do you choose?
The top contenders, in descending order, are: Roe, mackerel, herring, sablefish, salmon, whitefish, tuna, turbot, shark, and bluefish. Swordfish contains about half the omega-3 that whitefish does. For canned fish: Anchovies, herring, salmon, sardines, and tuna. Sometimes you can get canned mackerel, which would then be the highest.
What about shellfish? Oysters are highest (but they come in well behind fish), followed by lobster, crab, scallops and clams.
Rainbow trout also offers high amounts as do catfish and carp.
IMPORTANT - Be Choosy About Your Fish
Fish can sometimes harbor heavy-metal pollutants such as mercury, so be sure to buy your fish from a reputable dealer who obtains his catch far from coastal industrial areas.
Small versus Big
Generally, smaller fish are safer than larger ones (like swordfish) because they have not been around long enough to store as many toxins as their larger, longer-lived associates. Tuna is a very popular fish, so it’s good to know that the light tuna, usually sold as chunk in the can, are smaller than the larger Albacore, and thus won’t be in danger of containing too many contaminants. The best thing to do, if you are concerned, is to not eat the same kind of fish over a long period of time. Switch kinds.
Freshwater Fish
Freshwater fish are also prone to pollutants, so know where your fish are caught. You don’t want to fish downstream from the chemical plant, nor do you want to fish anywhere close to where sewage is leaked into a pond or river. This is really quite hard to know, so buying only farm-raised fish will solve the problem. All fish are labeled fresh or farm-raised.
Avoiding Pollutants
Avoiding pollutants is extremely important for pregnant women. It is advised that they avoid fish—with the exception of farm-raised fish—for the nine months of gestation so as not to endanger the fetus with toxins. |
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