There are lots of compelling health-related reasons to eat more fish. Read about the health benefits of Omega3 fatty acids, found in salmon, at Alaska Seafood.org.

Did you know? What you know about mercury in tuna may be wrong. According to Oregon State University, comparing Pacific Albacore tuna to other tunas in the Atlantic and Western Pacific is misleading. You can download this PDF document for more information.

Confused about how safe seafood is these days? Here are four reasons to stop worrying and start cooking...

1. Bountiful Benefits
If you're shying away from seafood because of worries about the health dangers of mercury and PCBs, here's news you should know: The FDA and EPA report that, for most of us, fish and shellfish are just fine to eat. In fact, the Harvard Center for Risk Analysis found that their benefits far outweigh the risk of contaminants. "'It's not eating seafood that can hurt you'" says Linda Chaves, senior advisor at the National Oceanic and Atmospheric Administration Fisheries Service. Why? Recent findings are linking lower fish consumption to a greater risk of illnesses like heart disease and stroke. What's more, new research in rats suggests that selenium, found in ocean fish, and vitamin E, may reduce the mercury's harmful effects.

2. Protein Punch
Fish and seafood are packed with protein, but not nasty saturated fat. A 3-ounce piece of broiled salmon delivers 19 grams of protein and 10 grams of fat, with just 2 grams of them saturated.

Also, seafood (especially oily fish such as salmon and tuna) is a crucial source of omega-3 fatty acids-good fats that lower the risk of heart disease and help protect against stroke, inflammatory diseases, bowel disorders, Alzheimer's disease, attention deficit/hyperactivity disorder, and depression.

3. Brainpower Boost
A Harvard Medical School study found that pregnant women who eat a diet rich in safe seafood may be giving their growing babies a brain boost. The study of 135 mothers and their infants found that the mothers who ate the most lower-in-mercury fish during their 2nd trimester did better on a standard test of mental development.
Another study, in the Archives of Neurology, found that elderly people who ate fish at least once a week did better on tests of memory over time. The seniors who ate fish regularly also showed a 10% slower decline in mental skills each year.

4. Simple, Low-Cal Meals
Seafood is wonderfully versatile and perfect for light meals: just marinate, rub it with spices, and grill. There's an ocean of choices, from wild salmon to buttery halibut and on.
(Health Magazine, June 2006)

Can't decide? Ask H&H for the freshest catch of the day and cooking suggestions. That's what we're here for.

Mercury in Fish and Shellfish

According to the EPA, here is what you need to know about mercury in fish and shellfish:

Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. 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.

Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish, and to eat fish and shellfish that are lower in mercury.

By following these three 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.

1. Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury.

2. Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.

Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.

3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.