WILD PACIFIC ALBACORE: NUTRITION
Albacore has the highest levels of Omega-3s of any tuna. It's very low in sodium, and is an excellent source of protein, vitamin A, vitamin B12, and niacin.
According to nutrition experts at the Mayo Clinic, fish is generally low in calories, saturated fat, and cholesterol, making it an excellent substitute for poultry and meat.
The American Heart Association recommends at least two 3-ounce servings of fish -- preferably those rich in Omega-3s -- each week.
Omega-3s have been shown to:
- Reduce the risk of coronary heart disease
- Help with circulatory problems such as varicose veins -- fish oil stimulates blood circulation
- Reduce blood pressure
- Significantly reduce blood triglycerides; regular intake reduces the risk of secondary and primary heart attack
- Be beneficial for those suffering rheumatoid arthritis and cardiac arrhythmia
- Help in treating depression and anxiety
- Reduce the risk of stroke
WHY WILD?
The fish you buy in the grocery store is either caught in the wild - an ocean, river or freshwater lake - or raised on a fish farm. The location, according to the Mayo Clinic, may pose some differences in health benefits and risks. Though farm-raised fish contain Omega-3 fatty acids in amounts similar to that of wild fish, they also tend to have more total fat and calories. They may also have higher levels of contaminants because of toxins present in the feed given to fish that are farm-raised.
MERCURY IN ALBACORE:
Many news stories in the media have addressed the issues of mercury content in seafood. Though some of the articles were accurate, many more told only "part of the story" or were just plain inaccurate. Early in 2008, a number of news items focused on tuna - including a series in the New York Times about bluefin tuna sold as sushi in markets and restaurants on the East Coast. Most of these stories made no distinction between the different levels of mercury found in various sizes and types of tuna. Independent research tests have demonstrated that the smaller albacore caught by U.S. trollers based on the West Coast have lower mercury levels than the larger longline-caught albacore, along with higher levels of important Omega-3 oils.
The Western Fishboat Owners Association has an informational paper online addressing these issues in detail.
HOW MUCH FISH IS SAFE TO EAT?
Most people's fish consumption doesn't cause a health concern. In fact, nutritionists say that most people don't get enough fish in their diet. The American Heart Association recommends at least two 3-ounce servings of fish - preferably those rich in Omega-3's - each week. For most people, especially those at risk of heart disease, the Omega-3 benefits of eating fish probably outweigh any potential risks.
A study in Sweden found that fatty fish can protect against kidney cancer. Late in the 1980s, 90,000 Swedish women were sent a questionnaire on their dietary habits in connection with their mammography scan. The cancer registry and another questionnaire a decade later helped researchers at Karolinska Institutet to conclude that women who eat fatty fish gain significant protection against renal cancer. They found that at least one portion of fatty fish per week reduced the risk of renal cancer by 74 percent compared with women who never ate fatty fish.
Science Daily reported that older people are less likely to die from a heart attack if they eat at least one serving of fatty fish per week. A study presented at the American Heart Association’s 41st Annual Conference on Cardiovascular Disease Epidemiology and Prevention found that eating fatty fish at least once per week was associated with a 44 percent lower risk of dying from a heart attack among a group of older adults, average age 72.
Prostate cancer too? Yes. The Clinical Cancer Research journal published a study by UCLA researchers who found that altering the fatty acid ratio found in the typical Western diet to include more Omega-3 fatty acids and fewer Omega-6 fatty acids may reduce prostate cancer tumor growth rates. The Omega-6 fatty acids found in corn oil, safflower oil, and red meats are the predominant polyunsaturated fatty acids in the Western diet.
"Corn oil is the backbone of the American diet," said principal investigator Dr. William Aronson. He said Americans typically consume up to 20 times more Omega-6 fatty acids than Omega-3 acids. Aronson, a professor in the department of urology at the medical school at UCLA, is also a researcher with UCLA's Jonsson Cancer Center. "This study strongly suggests that eating a healthier ratio of these two types of fatty acids may make a difference in reducing prostate cancer growth," he said.
SELENIUM AS A MITIGATING FACTOR:
The reason that high doses of methylmercury can cause harm in the body appears to be because mercury interferes with the normal metabolic activities of selenium, an essential dietary nutrient. Supplementation with additional selenium has long been known to protect the body from adverse effects of mercury exposure. It now appears that this occurs because the additional selenium replaces the selenium that becomes unusable because of mercury binding. In addition, the considerable selenium content in albacore is beneficial; selenium binds to mercury, decreasing or eliminating its negative effects on the system.
MORE SEAFOOD AND HEALTH LINKS:
The following publications and sites are good sources of reference for food security and supply worldwide:
