Best Brain Food
Here are some facts about eating fish in Australia
- Fish are low in saturated fat and are an excellent source of protein, essential Omega- 3 fatty acids, iodine and some vitamins.
- Regardless of how the fish is cooked ( baked, grilled, streamed or fried) the omega-3 oils are not harmed. However be aware that any fish that is fried will absorb some of the cooking oil which the fish has been cooked , thereby increasing it’s fat content.
- CSIRO established in a recent study that farmed Australian fish have similar Omega-3 levels as those caught in the wild. However foodies tell me there is a distinct difference in taste – wild seems to be tastier!
- Fish oil products and supplements are not a major source of dietary mercury and are a perfectly safe alternative to eating fish.
- Fish that are low in mercury and high in Omega-3 oils are:
- Silver Warehou
- Atlantic Salmon
- Canned Salmon & canned tuna in oil
- Fresh salmon or tuna
- Salmon and trout
- Herring /Anchovy
Two to three serves per week of any of these fish are great for your health and provide good levels of Omega-3 oils. There is more and more research now indicating that a good intake of these oils boost your nervous system, improve your clarity of thinking and improve general wellbeing.
MERCURY IN FISH
The current Australian advice on mercury in fish from Food Standards Australia & New Zealand is as follows:
- Limit the intake of billfish (swordfish / broadbill and marlin), shark/flake, to no more than one serve per fortnight with no other fish to be consumed during that period.
- Orange roughy ( also sold as Sea Perch) and catfish is to be consumed no more than one serve per week, with no other fish being consumed during that week.
Food Standards Australia New Zealand has prepared this advice based on the latest scientific information available to inform consumers about the presence of mercury in fish and to provide guidance on safe fish consumption.
So , next time you’re out to dinner- order the fish and help feed your brain.