Eating Right for a Healthier You: Mercury in Fish

 Mercury  1990s identified mercury contamination in fish and other wildlife

 UK participates in an NIH grant  UK researchers are studying the effect of environmental pollutants and hazardous chemicals on: ◦ Nutrition ◦ Health ◦ The environment

The process of a chemical being taken up by an organism through food intake, respiration, and skin contact ation.html

 Released into the air through industrial processes  Returns to earth and ends up in lakes and rivers  Absorbed by small plants and plankton  Builds up in small fish as they feed on the plankton  Buildup continues as larger fish eat the smaller fish  Also called biomagnification

 When mercury returns to the earth and ends up in lakes and streams  Bacteria living in the water cause the mercury to be changed to a toxic form called methylmercury

 We can’t always control if we’re exposed to mercury  Following certain guidelines can help!

 Fish is: o an excellent source of protein o low in saturated fat o high in healthy omega-3 fats  Do not deny yourself or your family the nutritional benefits of fish  Guidelines by FDA

 For specific age groups ◦ Women who may become pregnant ◦ Women who are pregnant ◦ Nursing mothers ◦ Young children

 Shark  Swordfish  Tilefish  King Mackerel

 Equal to 2 or 3 meals of 4-6 ounce serving per meal  Avoid eating the same type of fish or shellfish more than once a week

 If no information is available from where you are fishing, should eat no more than 6 ounces of fish from this area safely each week  Visit the Kentucky Division of Water Fish Consumption Advisories

 Shrimp  Canned light tuna  Salmon  Pollock  Catfish

 Canned albacore tuna is higher in mercury than canned light tuna  As you choose fish for your two meals per week, include no more than 6 ounces of albacore tuna

 Same FDA guidelines for young children  Serving sizes are smaller and based on size  For a young child: ◦ 2-3 ounce serving size

 High-quality protein  Low in saturated fat  Excellent source of omega-3 fats  B vitamins (B 6, B 12 )  Vitamins D and E

 The USDA My Pyramid recommendations for a reference 2000 kcal diet (the "Daily Values", as seen on food labels) are for 5 to 6 ounces of protein per day.  These can come from meat, poultry, fish, beans, eggs, or nuts  The usual portion for meat, poultry, and fish is about 3 to 4 ounces

 The American Heart Association recommendation is to eat 7 ounces (2 meals of 3½ ounces each) of fish per week  Although these recommendations vary slightly, both recommend two servings per week of fish, about 3 to 3½ ounces each

 Both My Pyramid and AHA recommend fish that are rich in omega-3 fatty acids, commonly referred to as "fatty fish"  These include salmon, mackerel, sardines, and herring

 Buy from a retailer who follows proper food handling practices  Fresh fish should have firm, shiny flesh, and not smell fishy, sour, or ammonia-like  Fish fillets should not show darkening, discoloration, or drying around the edges sumers/ucm htm

 Don't buy frozen seafood if its package is open, torn, or crushed on the edges  Avoid packages that are on the top of the freezer case, above the "frost line”  If the packaging is clear, avoid fish with signs of frost or ice crystals. This may mean the fish has been stored a long time or thawed and refrozen sumers/ucm htm

 Fish that is canned or packaged in vacuumed-packed pouches can be used in many fish recipes  More economical

 Always check local fishing advisories  Store fish on ice while transporting  Trim fat and skin from fish prior to cooking to remove pollutants  Cook fish on a rack so fat drips away

 If seafood will be used within two days after purchase, store in refrigerator  If seafood won’t be used within two days after purchase, wrap in moisture-proof freezer paper or foil and store in freezer sumers/ucm htm

 Thaw frozen fish safely overnight in the refrigerator or submersed in cold water while sealed in a plastic bag  Prevent cross-contamination  Cook fish until it is opaque and flakey, it should separate easily with a fork

 If not familiar with eating fish, start with milder fish, such as cod or mahi-mahi  Introduce kids to fish at a young age to make it a family favorite  Choose lemon, garlic, spices, and herbs to compliment your fish instead of more high fat cream sauces and condiments, like tartar sauce  Grill fish as a steak or kabobs on the grill

 Fish tacos can be fun and very appetizing for the whole family  Sardines or herring are great with hot sauce and whole wheat crackers  Make a quick lunch with canned light tuna or salmon on a bed of fresh greens with raw vegetables  Fish can be cut into nuggets or strips, dipped in ground nuts, seeds, and spices, and then oven- baked

Lisa Gaetke, PhD RD Professor Carolyn Hofe, MS RD Graduate Student Beth Willett, BS Graduate Student School of Human Environmental Sciences Department of Nutrition and Food Science June 2010 Copyright © 2010 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability or national origin. Photos from FDA.gov and 123RF.com