|Salmon Snack. Farmed or wilds its good for your health, says BC's Centre for Disease Control.
However it also supports the health agencies insistence that consumers also make sure that fish is safe, in terms of its heavy metal content.
The BC Centre for Disease Control says that salmon is an excellent protein source which contains high levels of beneficial Omega-3 fatty acids, low levels of saturated fats and low levels of mercury.
It recommends eating fish is part of a healthy diet, although advises consumers to ensure they choose fish low in mercury, especially if it is a regular part of their diet.
Fish absorb mercury found in the environment. Mercury cannot be removed or reduced by cleaning, preparing or cooking fish. People absorb the mercury when the fish is eaten. And this can be particularly harmful to pregnant and breastfeeding women, babies and children as mercury can damage a growing brain.
By knowing which types of fish are lower in mercury, the health benefits of fish can be obtained while minimizing the amount of mercury eaten, says the health authority. It is advising consumers to follow these parameters:
- Eat freely - all salmon (farmed, wild, canned, fresh and frozen), shrimp, prawns, rainbow trout, Atlantic mackerel and sole. Eat from this list without limiting servings per week.
- Eat in moderation - all types of canned tuna; fresh and frozen albacore tuna; Atlantic cod; bass or white bass; halibut; lake trout; sablefish; black cod or Atlantic black cod; or sea bass. Limit children six to 24 months to two servings per month and children two to 12 years to three servings per month. Women of child-bearing age, including those pregnant and breastfeeding, should eat no more than two to four servings per week. Women after child-bearing age and men should limit their intake to four to six servings per week. One serving is equal to 75 g or 2.5 oz. or 125 ml or half a cup.
- Limit - Bigeye (ahi) tuna, shark, marlin or swordfish. Children six to 12 months should not eat this fish. Children two to 12 year should eat only one serving per month. Women of child-bearing age, including those pregnant and breastfeeding, should eat no more than two servings per month. Women after child bearing age and men should limit their intake to four servings per month.
It goes on to say that people should not consume a large amount of fish not included in these categories. Varying species/type of fish is the best option.