Fish or foul: How healthy is seafood?

Are there other chemicals within fish that can be harmful? 
Yes.  Unfortunately, fish today have become a repository for other environmental toxins, including PCBs and organic pesticides (such as DDT).  More than a billion pounds of these chemical compounds ended up in rivers and oceans and quickly became concentrated in fish. These contaminants (many of which have been banned since the late ’70s) have stuck around for years.  PCBs and organic pesticides can have many damaging effects on our reproductive organs, skin, immune system and endocrine system, and can cause fetal malformations.  In the 1990s, DDT and its metabolites were detected in 94 percent of fish samples. 

Fish in contaminated lakes and bodies of water near industrial sites will be more likely to contain these toxins.  PCBs are often more concentrated in farm-raised fish than fish in open waters.  The highest levels have been found in anchovies, mackerel, cod and red mullet.

What about fish oil capsules?
These seem to contain few, if any, environmental toxins.  There are even DHA oil capsules made from DHA-rich microalgae (so no fish were harmed in producing this product).  Most fish oil capsules are, however, made from fish.  A one-gram capsule typically contains 300 milligrams DHA/EPA. 

The American Heart Association recommends at least one gram a day of Omega-3 fatty acids (DHA/EPA) to reduce cardiovascular risks in patients with established coronary disease, and they recommend at least two grams a day to treat high triglyceride levels.  The latter amount is hard to get through fish consumption, and it may be necessary to use supplements. 

Based on all this, what are the fish consumption recommendations for middle-aged or older men and women?
The American Heart Association states that the benefits of eating fish far outweigh the risk within the established guidelines of the FDA and Environmental Protection Agency.  Here are their recommendations:

Up to six ounces a week (one serving) fish with high mercury levels
Shark
Swordfish
Golden bass or golden snapper
King mackerel

Twelve ounces (two servings) of lower-mercury fish
Fresh or frozen tuna
Red snapper
Orange ruffy

Unlimited (the highest Omega-3 fatty acids and lowest mercury levels)
Wild salmon
Halibut
Flounder
Sole
Herring

In general, eating a variety of fish will help minimize any potentially adverse effects due to environmental pollutants. 

Dr. Reichman’s Bottom Line: Choose your fish wisely and limit your fish intake when you’re young.  Go for it after you have had your children and, as you get older, try to eat more fish.  If your diet is fish-deficient, or if you have heart disease concerns, consider adding Omega-3 supplements.

Dr. Judith Reichman, the “Today” show's medical contributor on women's health, has practiced obstetrics and gynecology for more than 20 years. You will find many answers to your questions in her latest book, "Slow Your Clock Down: The Complete Guide to a Healthy, Younger You," which is now available in paperback. It is published by William Morrow, a division of HarperCollins.

PLEASE NOTE: The information in this column should not be construed as providing specific medical advice, but rather to offer readers information to better understand their lives and health. It is not intended to provide an alternative to professional treatment or to replace the services of a physician.

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