One Fish, Two Fish, Toxic Bluefish

Episode 204

In this Episode we welcomed Debra Novak, UCLA Registered Dietician and Nutritionist, back to the program and we discussed the health benefits of fish as well as the risks involved when eating them. Here's a recap of our discussion and some links to some great related information.

Firstly, as many of you know, fish are a lean protein rich in Omega-3 fatty acids. They help keep your blood from clotting excessively; lower the amount of fats, like cholesterol, in the bloodstream; and reduce the risk of obesity.

First, The Good News

Omega-3s contain two amino acids: DHA and EPA. EPA DHA is an essential fatty acidwhich stands for docosahexaenoic acid and eicosapentaenoic acid. EPA DHA are highlyunsaturated fat and they play a very important role with the function of our bodies.

EPA and DHA are vital nutrients and may be taken to maintain healthy function of thefollowing: Brain and Retina- DHA is a building block of tissue in the brain and retina of the eye. It helps with forming neural transmitters, such as phosphatidylserine, which is important for brain function. DHA is found in the retina of the eye and taking DHA may be necessary for maintaining healthy levels of DHA for normal eye function.

Cardiovascular system - EPA and DHA are converted into hormone like substances calledprostaglandins, and they regulate cell activity and healthy cardiovascular function.

Human growth and intellectual development - DHA plays a very important role during fetaldevelopment, early infancy, and old age. High concentrations of DHA are found in thebrain and increases 300-500% in and infant's brain during the last trimester of pregnancy. Adding DHA to a pregnant mothers diet may be beneficial for the fetus's brain development. Elderly people should also take EPA DHA, because as we get older, our bodies form less DHA and EPA, which may cause less mental focus and cognitive function. Taking EPA DHA may also help with mental abnormalities, such as Alzheimer's Disease and Dementia.

There are other benefits to taking EPA and DHA because it also plays as a source of energy, it insulates the body against heat loss, prevents skin from drying and flaking, and cushions tissues and organs.

Here'a a great list of the healthiest vs. unhealthiest fish choices:

http://www.oceansalive.org/eat.cfm?subnav=bestandworst

Now, The Bad News

That's the good news. Now, there's a little problem when it comes to our health. That problem is a perfect example of the intersection between health and the environment.The whole purpose of our show, ladies and gentlemen. There are a whole bunch of environmental toxins that also wind up in fish. These toxins are a direct consequence of our careless behavior as a human species. Let's look at the health impact of this and offer some suggestions for getting enough of the good and not too much of the bad.

Mercury

Mercury exists naturally in the environment, and more of it is released into the air, land, and water by activities such as trash burning, fossil fuel combustion in factories (coal burning power plants),mining, and the dumping of sewage sludge in croplands.

Once mercury is in water, it is converted by bacteria, like this funny looking fellow,


This process is called bioaccumulation.


Once in the human body, mercury acts as a neurotoxin, interfering with the brain and nervous system.


It can also cause: Pituitary, liver, kidney, lung, sinus and joint problems.

Not Good for Pregnant Women and Small Children

Exposure to mercury can be particularly hazardous for pregnant women and small children. During the first several years of life, a child's brain is still developing and rapidly absorbing nutrients.

In adults, mercury poisoning can adversely affect fertility and blood pressure regulation and can cause memory loss, tremors, vision loss and numbness of the fingers and toes. A growing body of evidence suggests that exposure to mercury may also lead to heart disease.

Mercury binds to protein. Other toxins are stored in fat. First thing you want to do is limit your exposure. The simplest way to do that is to eat a varied diet full of whole grains, fruits and vegetables.

Here's a link to a great site which details which fish have high, medium and low levels of mercury:
http://www.nrdc.org/health/effects/mercury/guide.asp

Here's another good link that also looks at the environmental impact of eating some fish species that are endangered as well as their health impact:
http://www.oceansalive.org/eat.cfm?subnav=healthalerts

Some Foods to Help Rid the Body of Mercury

Mercury binds tightly to sulfur based proteins and can be unleashed by chelating agents.

Seaweed is an excellent chelating agent.



Garlic contains allicin which is a sulphur-based compound needed by the liver for effective detoxification. Glutathione (a sulfur based compound that aids in cellular respiration) is also helpful, as are onions.

Foods that promote bile production can also be beneficial in excreting heavy metals. Lemon juice does this. Artichoke also increases bile production.

Apples are also helpful.



Bitter leafy salad greens can also be beneficial (dandelion, chicory, endive, rocket, etc.).
The bitterness of these foods helps to stimulate bile flow within the liver.

PCBs (Polychlorinated biphenyls)

PCBs are synthetic chemicals released in the environment through commercial manufacturing activities. In 1979, the compound was banned in this country (except in PCB-containing equipment already in service), because of its potential hazard to health. It continues to be a threat because of its long half-life.

You can become exposed to PCBs from old flourescent light fixtures, electrical devices, and appliances (tvs and refrigerators made more than 30 years ago). Fish higher on the food chain have higher levels. Killer Whales have the highest levels of any other mammal. Same as mercury.

Exposure to large amounts of PCBs causes skin conditions such as acne or rashes and certain kinds of cancer (liver and biliary tract). At low levels concern is really about its potential to damage DNA and add to all the other carcinogens which we are routinely exposed.

PCBs are stored in fat. PCB levels of farmed salmon are 16 times higher than in fresh salmon, 4 times higher than in beef, and 3.4 times higher than in other seafood. But, to put that in perspective, butter has 2 1/2 times the level of PCBs found in farmed salmon. Chicken breast has about the same as the farmed salmon.

Another important reason to vary your diet and to not eat meat with every meal. I generally recommend a target of 15% animal protein in your diet. Of the roughly 90 meals you eat a month that would be 13.5 with animal protein and the remainder without. There's a lot of great vegetarian food out there people!

Dioxins

A group of hundreds of chemicals formed as a by-product of many industrial processessinvolving chlorine such as waste incineration, chemical and pesticide manufacturing and paper manufacturing. They are highly persistent in the environment. The main toxicingredient in Agent Orange, was found at Love Canal, in NY and was the basis for evacuations at Times Beach, MO and Seveso, Italy. It is a major cancinogen, and is fat soluble.

It has been implicated in many types of cancer. It is mainly (97.5%) found in meat and dairy products(beef, dairy products, milk,chicken, pork, fish and eggs in that order). Another good reason to eat less animal protein and make more of it fish and eggs.

Check out this graphic.



Viktor Yushnenko, President of the Ukraine was poisoned, they suspect the KGB, with dioxin. The pock marked skin on his face is called chloracne caused by the chlorine based toxin.

DDT

DDT is a pesticide once widely used to control insects in agriculture, banned in 1972. DDE and DDD are similar chemically. DDD has also been banned, and has been used treat cancer of the adrenal gland.

It Takes 2-15 years to break down in the environment, depending on the type of soil.It builds up in plants and in fatty tissues of fish, birds and other animals. All of these pesticides affect the Central Nervous System and can mimic endocrine hormones. The EPA has determined that DDT, DDE and DDD are probable human carcinogens.

How Do These Chemicals Get Into Fish?

Fish can absorb organic chemicals (such as PCBs, dioxins and DDT) from the water, suspended sediments, and their food. In contaminated areas, bottom-dwelling fish are especially likely to have high levels of such toxins because these substances run off the land and settle to the bottom. If you like to fish, check your local area for fish safety in your area.

These organic chemicals also concentrate in the skin, organs and other fatty tissues of fish. Wild striped bass, bluefish, American eel, and sea trout tend to be high in these organic chemicals, since they are bottom-tending fish often found in contaminated rivers and estuaries.

Here's some links to more information on these issues:

http://pubs.acs.org/subscribe/journals/esthag-w/2002/may/science/be_food.html

http://www.oehha.ca.gov/fish/nor_cal/sfpilot.html

Some Tips for Preparing Fish More Safely

*Before cooking, remove the skin, fat (found along the back, sides and belly), internal organs, tomalley of lobster and the mustard of crabs, where toxins are likely to accumulate.

* When cooking, be sure to let the fat drain away and avoid or reduce fish drippings.

* Serve less fried fish; frying seals in chemical pollutants that might be in the fish's fat, while grilling or broiling allows fat to drain away.

* For smoked fish, it is best to fillet the fish and remove the skin before the fish is smoked.

Bottom Line

This is the reality of the world we live in. Environmental issues have tremendous health consequences. You need to educate yourselves on these issues and to help move legislation that holds the manufacturers of these potent toxic chemicals accountable for what they have done to our environment.

For yourself, make sure you eat a varied diet high in fruits, vegetables and whole grains and that you limit your intake of animal protein across the board. That way you can truly enjoy what you eat, get the health benefits and limit your risk of accumulating these and other environmental toxins.

Your Intrepid Host,

Marc