Have you ever had that debate when eating fish, trying to decide whether you're being healthy, or harmful to your body? 

It all depends on your choices, actually. 

Fish is an excellent source of not only protein, but also omega-3 fatty acids that are wonderful for a myriad of important bodily functions.  So, what's the catch?  Some seafood varieties contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants. 

What to do then?  It's easy!  Just make sure your seafood choices are based on a higher ratio of the good vs the bad.    Higher levels of these contaminants are usually present in larger, older, predatory fish, and significantly lower in their smaller, younger prey.  For example, shark and swordfish are very high, and anchovies and sardines are very low.  That represents two extremes, though, so don't worry, I'm sure your favorite fish is on the list, at least in moderation!  To check out your own mercury calculator (using your weight to know the exposure to your favorite fish), go to www.gotmercury.org.   

Now, what about the good side of fish?  Omega 3 fatty acids are important for the formation of healthy cell membranes and proper functioning of your brain and nervous system.  They pretty much are involved in everything that you and your body needs to think and do.  In addition to that minor detail, omega 3's are protective against heart disease, depression and other mental disorders, cardiac sudden death, stroke, keeping your cholesterol ratio in check,  and possibly hypertension and inflammatory diseases.  

So, who are the fish winners in the omega 3 content category?  Wild Salmon, Herring, Rainbow Trout, Anchovies, Pacific Oysters and Sardines, where 4 ounces or less of these varieties will give you about 1 gram of disease fighting and brain boosting omega 3's.  If you want an easy way to boost your fish intake, but don't want to buy and cook fresh, remember that canned is inexpensive, easy to find, and easy to prepare.  Remember, however, the importance of choosing the correct fish variety.  Wild salmon is an excellent choice, "light or chunk" tuna is also good, but I would choose albacore and yellowfin tuna last due to their higher mercury levels. 

Just to throw out one more hook, have you considered where your fish come from?  Sustainable fishing is not only important for our environment, but also important for the health of our bodies through the health of the fish we eat.  The Monterey Bay Aquarium provides an easy to use website for interesting information and seafood variety search capabilities to see if your favorite fish is on the "good" list.    

Thankfully, the fish on the "winner" list also are winners on the sustainability list.  Enjoy low mercury, high omega 3 fish several times a week (in 4oz portions), stay educated about your food choices, and not only will your body thank you, but so will the environment!    

About the Nutritionist

Amyjo Johnson has a Bachelors of Science in Human Nutrition and is currently working on her Certification and Masters in Nutrition through the nationally accredited American Health Science University and the National Institute of Nutrition Education.  For two years, Amyjo has been providing nutrition consulting to the on-site food service team and employees at Google, Inc. She provides information on assuring nutritionally balanced menus, excellent ingredients, and food choice nutritional education for ideal productivity and health. Through her company, Food for Change, Amyjo provides individuals and businesses counseling and consultation on a variety of nutritional situations and needs.  Contact her at:  This email address is being protected from spam bots, you need Javascript enabled to view it