Something Fishy...

After all the holiday food, overeating and your resolution to eat healthier for the coming year, don't forget to add the fish to all those vegetables and salads.  The fatty acids  in fish can actually supply the fuel you need to burn more fat than you can without them not to mention all the heart healthy benefits of eating the right kinds of fish.

Heres a list of fish that are rich in Omega 3s yet low in mercury from realage.com

1. Salmon (wild): 1 gram of omega-3 fatty acids per 2 ounces of fish;* 0.014 parts per million mercury concentration
 
2. Herring: 1 gram of omega-3 fatty acids per 1 ounce of fish;* 0.044 parts per million mercury concentration
 
3. Sardines: 1 gram of omega-3 fatty acids per 2-3 ounces of fish;* 0.016 parts per million mercury concentration
 
4. Trout (freshwater): 1 gram of omega-3 fatty acids per 3-4 ounces of fish;* 0.072 parts per million mercury concentration
 
5. Pollock: 1 gram of omega-3 fatty acids per 6.5 ounces of fish;* 0.041 parts per million mercury concentration. 

*Oil content varies widely, depending on species, season, environment, diet, and packing and cooking methods.

Here's the list of fish to avoid: • King mackerel: 0.73 parts per million mercury concentration
• Shark: 0.99 parts per million mercury concentration
• Swordfish: 0.98 parts per million mercury concentration
• Tilefish (Gulf of Mexico): 1.45 parts per million mercury concentration

So where does the beloved tuna fall? Pretty close to the middle of the road, actually, with mercury concentration ranging from 0.12 to 0.69 parts per million, depending on what kind of tuna you eat. And you'll need to eat anywhere from 3.5-12 ounces to get 1 gram of omega-3 fatty acids, depending on how you take your tuna: Fresh tuna has the most and canned chunk light tuna has the least. But chunk light tuna also has the least mercury.

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