NutritionEd:

Over the last few years I have (thankfully) acquired a healthy appetite for salmon. Whether it be broiled in the oven or wrapped in foil and BBQ’d (my favorite) I am discovering a plethora of ways to enjoy this fatty salt water fish. And why not? It’s chalk full of omega 3s, Vitamin D, protein, PCBs, and….wait PCBs?? What? Doesn’t Health Canada recommend eating fish at least twice a week yet it can also be harmful? I think some clarification is in order!

Sadly, like many mainstays on the market today, we encounter the increasingly popular phrase “Risk vs. Benefit”. In regards to fish (and for this post specifically salmon) there are both risks and benefits associated with salmon consumption. Thankfully, for the majority of us, the benefits to your health twice a week outweigh any risks.

Benefits

Through the power of it’s high omega 3 and vitamin D content, coupled with its profile of other heart healthy fats and protein content, eating fish such as salmon has been shown to reduce the risk of:

• Heart disease & Stroke
• Some cancers
• Alzheimer’s
• Diabetes
• Depression

However, it leaves one a little unnerved to wonder if you’ll be part of the minority who, statistically, will suffer the consequences of contaminated fish.

Risks¹

Contamination of salmon with chemicals such as PCBs or dioxins can increase your risk of:

• Cancer (such as non-hodgkin’s lymphoma)
• Reproductive system abnormalities
• Behavioural and developmental deficits (specifically for a growing fetus and for children)
• Systemic affects (such as liver disease and diabetes)

Certainly for some populations there is reason for more concern than for others. For example a middle aged person who has a predisposition to heart disease (such as a family history or lifestyle), or who has already had a heart attack, would benefit immensely from a diet rich in fish such as salmon. However, a developing child or a young person with few risk factors for such a disease may want to take steps to mitigate any potential harm from eating contaminated fish. This is because of the nature of chemicals such as PCBs (aka polychlorinated biphenyls). For one, they are fat soluble and over time can accumulate quite easily in the fatty tissues of our bodies (just as they do in fish through bioaccumulation). Secondly, they are considered “Persistent” chemicals meaning that they break down very slowly. To limit the amount of these chemicals entering and remaining in our bodies I suggest you purchase only wild salmon or canned salmon (which is apparently not farmed).

One obstacle to purchasing the appropriate type of salmon is that many providers neglect to include it’s origin on the label. A general way to get around this is to simply avoid products from countries like Norway and Scotland. Atlantic salmon is also less desireable. Instead, ensure you find pacific coast salmon such as from Alaska or California.

In summary, eating fish such as salmon generally outweighs any risks. With a little care for exactly what you purchase it is perfectly advisable to continue eating at least 2 servings of fish a week.

A great reference you can use which I found linked off of NutritionData is the Pocket Seafood Selector. This little resource can help you identify not only which salmon varieties are safer it also lists numerous other type of fish which are to be sought after or plain avoided.

References

1-http://www.epa.gov/ost/fish/

2-”Fish Intake, Contaminants, and Human Health: Evaluating the Risks and the Benefits,” JAMA, October 18, 2006–Vol. 296, No. 15

3-”Wild versus farmed salmon, The pros and cons : http://www.medicalnewstoday.com/articles/35370.php

One of the things I’m really loving about being a Dietitian is that it’s a profession. I love being a part of something which takes itself seriously, a career that has responsibility, integrity, and progression. One aspect of the nutrition profession is being part of the Dietitians of Canada which is an amazing way to keep up to date and informed about the nutrition situation in canada and where it’s heading.

The latest benefit of my membership came in the mail today; a letter from the Agriculture department of the government of Canada. It details a new web-based resource entitled “Seafood and Health: Sorting Fact from Fiction.” This resource is exactly inline with my motivation for creating this blog. It tries to sift through all the research out there and put forth advice which is credible, helpful, and realistic.

Seafood is certainly one of the realms of nutrition which has been receiving a lot of attention these days. The paradox of the vaunted power of Omega 3′s vs the cautionary tales of mercury and PCB contamination have left many people dizzy and confused. Indeed, the question of where the benefit/detriment threshold lies is a tough one to answer. Thankfully, this government resource steps up to the plate and does a thorough job of providing the answer.

So, these past few months have seen some remarkable changes in my life. I’ve gotten married (woot!), gone on a sublime honeymoon, and moved out west to Calgary where, reportedly, wine runs from the faucets and the streets are paved with cheese.. I mean gold. With all this activity it isn’t surprising that I’ve not posted anything on nutritioned recently. Now that I’m settled, however, that should change. For now I have the internet again and the world of nutrition awaits. Huzah!