BLBS102-c19 BLBS102-Simpson March 21, 2012 13:33 Trim: 276mm X 219mm Printer Name: Yet to Come
348 Part 3: Meat, Poultry and SeafoodsTable 19.5.Mineral Content of Fish and Shellfish per 100 g of Edible Fish or Shellfish (Raw Unless Otherwise
Stated)MineralsSeafoodSodium
(mg)Potassium
(mg)Calcium
(mg)Iron
(mg)Zinc
(mg)Iodine
(mg)Selenium
(mg)Fish
Cod 50–70 300–400 5–10 0.0–0.2 0.2–0.5 100–110 20–32
Haddock 50–70 350–400 10–18 0.0–0.2 0.2–0.5 200–250 25–30
Herring 119–130 300–350 50–70 0.9–1.5 0.5–1.3 25–35 30–40
Mackerel 60–70 270–320 9–13 0.6–1.0 0.4–0.8 120–160 25–35
Salmon (Atlantic) 40–50 350–370 19–23 0.5–1.0 0.5–1.5 70–82 20–30
Trout (rainbow) 40–50 400–450 15–20 0.1–0.5 0.3–0.8 10–16 15–20
Tuna 45–50 350–450 12–20 1.0–1.6 0.5–1.0 25–35 55–60
Crustacean
Crab 400–450 230–280 Trace 1.3–1.8 5,0–6,0 Trace 15–20
Lobster (boiled) 300–350 250–280 60–70 0.5–1.0 2.0–3.0 95–105 120–140
Shrimp (boiled) 3500–3900 350–450 300–350 1.5–2.0 2.0–2.5 90–110 40–50
Prawn 150–220 300–400 75–80 1–2 1–2 1–3 10–20
Mollusk
Mussel 250–310 300–350 30–42 5–7 2–3 120–160 45–55
Oyster 500–550 250–300 120–160 5–7 55–65 55–65 20–30nutrients, are low in saturated fat, and contain two omega-3
fatty acids, eicosapentoic acid and DHA. The American Heart
Association recommends that healthy adults eat at least two
servings of fish a week (12 oz), especially varieties that are high
in omega-3 fatty acids, such as mackerel, lake trout, herring,
sardines, albacore tuna, and salmon.
Fish oil can help reduce deaths from heart disease, accord-
ing to evidence in reports from the Agency for Healthcare
Research and Quality (AHRQ, http://www.ahrq.gov/clinic/epcindex.
htm#dietsup). A systematic review of the available literature
found evidence that long-chain omega-3 fatty acids, the ben-
eficial component ingested by eating fish or taking a fish oil
supplement, reduce not only the risk for a heart attack and other
problems related to heart and blood vessel disease in persons
who already have these conditions, but also their overall risk of
death. Although omega-3 fatty acids do not alter total choles-
terol, HDL cholesterol, or LDL cholesterol, evidence suggests
that they can reduce levels of triglycerides—a fat in the blood
that may contribute to heart disease.
The AHRQ review reported evidence that fish oil can help
lower high blood pressure slightly, may reduce the risk of coro-
nary artery reblockage after angioplasty, may increase exercise
capability among patients with clogged arteries, and may pos-
sibly reduce the risk of irregular heart beats—particularly in
individuals with a recent heart attack.α-Linolenic acid (ALA),
a type of omega-3 fatty acid from plants such as flaxseed, soy-
beans, and walnuts, may help reduce deaths from heart disease,
but to a much lesser extent than fish oil.
On the basis of the evidence to date, it is not possible to
conclude whether omega-3 fatty acids help improve respiratory
outcomes in children and adults who have asthma. Omega-3
fatty acids appear to have mixed effects on people with inflam-matory bowel disease, kidney disease, and osteoporosis, and no
discernible effect on rheumatoid arthritis.
Depending on the stage of life, consumers need to be aware
of both the benefits and risks of eating fish. Fish may contain
mercury, which can harm an unborn baby or young child’s devel-
oping nervous system. For most people, the risk from mercury
by eating fish and shellfish is not a health concern. However, the
Food and Drug Administration (FDA) and the Environmental
Protection Agency (EPA) are advising women who may be-
come pregnant, pregnant women, nursing mothers, and young
children to avoid some types of fish known to be high in mercury
content.
The risks from mercury in fish and shellfish depend on the
amount of fish and shellfish eaten and the levels of mercury
in the fish and shellfish. Nearly all fish and shellfish contain
traces of mercury, but two varieties of fish high in omega-3 fatty
acids (mackerel and albacore tuna) may contain high amounts of
mercury. Larger fish that have lived longer have the highest levels
of mercury because they have had more time to accumulate it.
These large fish (swordfish, shark, king mackerel, and tilefish)
pose the greatest risk. Other types of fish and shellfish may
be eaten in the amounts recommended by the FDA and EPA
(www.FDA.gov).
By following these recommendations for selecting and eating
fish or shellfish, women and young children will receive the
benefits of eating fish and shellfish and be confident that they
have reduced their exposure to the harmful effects of mercury: Avoid eating fish that contain high levels of mercury: shark,
swordfish, king mackerel, or tilefish.
Eat up to 12 oz (two average meals) a week of a variety of
fish lower in mercury: shrimp, canned light tuna, salmon,