Dolele

As DNN readers well know, fish benefits range from heart protection to Alzheimer's prevention to reduced risk of certain kinds of cancer.While research continues to plumb the depths of seafood's healthful bounty, marine-related myths continue to linger and confusion exists on some of the more complex issues of fish safety, selection, satiety and general nutrition.Below, with the help of the DNI's resident scientist Nick Gillitt, PhD, we've tackled ten misconceptions to bring you the real fish story.

Myth #1: Wild salmon has more omega-3 oil and less contaminants than farmed salmon.

According to the latest USDA nutrient content release (SR-19) this is not true.The numbers show that farmed Atlantic salmon actually has slightly higher combined amounts of the two most studied omega-3 fatty acids (EPA and DHA) than wild.As for contaminants like PCBs (polychlorinated biphenyls), the latest SOTA (Salmon of the Americas) testing shows the levels of PCBs in farmed salmon continue to drop and are now comparable to those found in wild salmon.

Myth #2: You should limit fish intake because of mercury content.

More false than true in the broad sense--though certain populations (pregnant and breast-feeding mothers) are advised to avoid swordfish.As for the rest of us, the American Heart Association recommends eating fish at least twice per week.If you're concerned about mercury, remember this rule of thumb: The larger the fish (tuna, shark, mackerel) the higher the mercury content.Salmon, along with catfish, cod, flounder and trout--among others--may be safely consumed multiple times a week.

Myth #3: So what if it's fried? Fish is still a healthier choice.

Healthy fish is broiled, baked, lightly sauteed or poached--not deep fried.Researchers at Brigham Young University linked fried fish consumption among seniors with significantly higher stroke risk.In fact, eating fried fish more than once a week is associated with a 44% increased risk of stroke.The same study showed a 27% lower stroke risk with broiled or baked fish with intakes of 1 to 4 times per week.The likely culprits are the trans-fatty acids in the frying oil.

Myth #4: While fish protein may be lower in calories, it won't fill you up as much as meat.

DNN readers know this isn't true! As discussed in "Feel Full Longer with Fish," Swedish study participants who lunched on fish (versus beef) ended up consuming 10% fewer calories at dinner.

Myth #5: The red dye used in farmed salmon is a health concern.

Actually the red "dye" added to the feed of farmed salmon is a nutrient--the same carotenoid (astaxanthin) found in the wild.There is no evidence to suggest this compound is harmful to humans.Though manufactured synthetically it is FDA-approved, and probably more good than bad for you.

Myth #6: Other than healthy omega-3 and high-quality protein, fish aren't a significant source of vitamins and minerals.

Most fish provide an excellent source of many of the B vitamins.For example, Atlantic salmon (farmed or wild) is an excellent source of B₁, B₂, B₃, B₅, B₆ and is over 100% in B₁₂, a vitamin not available in fruits and vegetables.Marine life are mineral marvels too: Nearly all fish are excellent sources of phosphorus and selenium.

Myth #7: Different varieties of fish vary widely in terms of omega-3 content.

Not really true: Salmon is by far the best source of omega-3's, with about 1.6g per serving (combined EPA and DHA), then comes swordfish with about 0.7g, then most other fish fall in the 0.2 to 0.5g range.

Myth #8: Above all, salmon is highest in omega-3 content.

This is partially true.However, “Black Cod” or Sablefish, as it is otherwise known, can contain as much omega-3 (EPA and DHA) as salmon.Sablefish has many of the other nutrients found in salmon (see Myth #6).However, Sablefish also has three times the amount of saturated fat.

Myth #9: Because catfish is a "bottom-feeder," it's less healthy than other varieties.

Catfish are nutritious in their own right.It is a very lean fish (89 calories per serving), contains 100% of your daily B₁₂ needs, and provides an excellent source of phosphorus and selenium.Catfish are low in mercury and PCBs.

Myth #10: To lower cholesterol, avoid seafood.

While some kinds of seafood (particularly crustaceans, like shrimp) contain dietary cholesterol, they are considerably lower in saturated fat than other kinds of animal protein.Researchers now believe it's saturated fat--rather than dietary cholesterol--which has the larger impact on blood cholesterol levels.Even more harmful to cholesterol levels are the trans fats found in many packaged foods, baked goods and fried foods..