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QUESTION:
Hi Tom: I love albacore tuna
or salmon. Do you have any concern about the levels of
mercury being found in tuna and larger fish? I still
eat them. I'd have to quit eating to avoid everything
wrong with food. I’ve never been too environmentally
minded, but I found myself perturbed that the fish are
becoming toxic, little by little. My vegetarian daughter is
our family environmentalist, and I'm on her side this time. Recently there was an article in our paper suggesting
that the breast milk of a nursing mother, could now be
considered toxic in a high percentage of cases. If true, a
sad indictment of our society.
ANSWER:
The Food and
Drug Administration (FDA) and the Environmental Protection
Agency (EPA), the fish most likely to be contaminated with
unsafe levels of mercury are those highest up on the food
chain, like shark, king mackerel, tilefish and swordfish.
These larger, longer-lived predatory fish feed on the
smaller fish and retain in their bodies the contaminants
that were in the small fish. |
The FDA released a
mercury advisory warning in 1994, which advised the public that
these fish were safe as part of a balanced diet if eaten no more
than once per week. In 2001, the FDA upgraded their advisory,
recommending that pregnant women, nursing women or women of
childbearing age who may become pregnant, avoid the high-risk fish
completely because mercury can harm the nervous system of a
developing unborn baby.
According to the FDA,
the fish with the least mercury are salmon, trout, catfish, haddock,
flounder, crab or shrimp. And what about tuna fish – that classic
bodybuilding and fitness staple food?
The FDA says that
certain species of large tuna, usually sold as fresh tuna, tuna
steaks or sushi, can have mercury levels above the FDA’s danger
level of 1 part per million. The smaller tuna species such as
albacore and skipjack, have much lower levels of mercury (that’s
why canned tuna is less likely to be contaminated with mercury than
fresh tuna).
In a recent report on
tuna and mercury published by the Center for Science in the Public
Interest (CSPI), they recommend the equivalent of only 1 can of
white (albacore) tuna per week or 2 cans of light tuna. However,
they added that men, older children or women beyond childbearing age
could probably safely consume 2 to 3 times these amounts. (This
would increase their recommended limit to just under a can a day).
I know a lot of
bodybuilders who eat can after can of tuna every day... some
literally live on it as their prime protein source. In the 60’s
and 70’s some of the bodybuilders of that era were famous (or
infamous) for their Spartan "tuna and water" diets for
getting ripped very quickly. Today, unfortunately, this practice
appears unwise.
I used to be one of
those 2-3 cans of tuna a day guys too. Even though it was bland, it
was a fast and easy way to get lean protein for a bodybuilding diet.
Today I eat a much wider variety of lean proteins, including a wide
variety of fish, including salmon or trout two or three times per
week, and I recommend the same to my clients.
Most health
organizations still recommend including high fat fish such as
salmon, herring, trout, sardines or mackerel at least twice per week
in order to provide the healthy omega 3 essential fatty acids (EFA’s).
In light of the Mercury scare, many people are turning to fish oil
pills to get their EFA’s. Aside from providing an uncontaminated
source of EFA's (check the purity standards of the manufacturers),
the list of health benefits of fish oils seems to keep growing and
growing.
Personally, I prefer to eat the fish
a few times a week rather than take handfuls of pills. I spare no
expense to get wild (not farmed) Alaskan salmon. This gives me
quality calories, lean protein and omega 3’s at the same time. It
tastes good and is more economical, besides. But if you don't eat
fish, a pure fish oil supplement is a good idea. You can also use
flaxseed oil, which is the richest vegetable-based source of
essential fatty acids, although conversion of ALA must take place in
the body to EPA and DHA, the omega 3 fats found in marine oils.
In summary, it would
be wise to pay attention to the FDA and EPA warnings and guidelines,
but moderation in all things is good advice in this situation,
rather than total paranoia. When I’m dining out, I’ll
occasionally have swordfish, fresh tuna steak, or sushi and I don’t
give any thought to whether it’s contaminated - I just enjoy it.
Like you said, you would have to stop
eating (and breathing!) to totally avoid exposure to every possible
toxin... and the people who live in fear of disease are usually the
ones who get it.
~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tom
Venuto is a natural bodybuilder, certified strength and conditioning
specialist (CSCS) and a certified personal trainer (CPT). Tom is the
author of "Burn the Fat, Feed The Muscle,” which teaches you
how to get lean without drugs or supplements using methods of the
world's best bodybuilders and fitness models. Learn how to get rid
of stubborn fat and increase your metabolism by visiting:
www.BurnTheFat.com
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