Monday, April 18, 2011

Gather input on Lean Fish List

White fish is a great source of protein. It is light on the stomach, and many types are full of healthy omega-3 fatty acids, an essential fat that is unfortunately low in most diets.
The only disadvantage of fish is that most if not all varieties contain contaminants such as mercury, PCBs, chlordane, dioxins, and DDT. As such, agencies like the U.S. Food and Drug Administration recommends that you should limit the amount of fish you eat each week.
As with mercury, women of childbearing potential, pregnant women, nursing mothers and small children are advised to avoid certain fish and only eat fish low in mercury, as it can damage the fetus and young children developing nervous system.
For others, the recommendation is that you eat no more than 12 grams (340 grams) per week of fish low in mercury and only 6 grams (170 grams) per week of fish that large amounts of mercury.
Most of the fish with the lowest amount of mercury found in nature, but some breeds more stringent policies may come from fish farms. Also as a general guide, fish and shellfish that are higher on the food chain tend to be the largest amounts of mercury. So fish such as shark and swordfish are known at the highest levels of the toxin to have.
The following list of white fish are fish that are less than 2 percent fat. Besides their low fat, these breeds also acknowledged as having low levels of mercury, which means that this fish is eaten at least twice a week.
List whitefish (Low Mercury)

* English Sole
* Haddock
* Barramundi
Cod *
Monkfish *
* Hake
* Grouper

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