Have you heard of mercury? It’s an element in the periodic table that is very carcinogenic. For many, many years it was the metal used in thermometers. But, when a thermometer broke, the mercury would spill out and could cause illness for those who came in contact with it.

There is a type of mercury that is found in canned fish and some fresh fish. It is called methyl mercury. Fish pick it up from water pollution. Factories and mines have this type of mercury in the smoke that is given off from the processes going on inside. Even volcanic activity can produce this type of mercury.

Over time, this pollution that enters the air eventually makes it into the lakes, rivers and streams. The amount of mercury and methyl mercury in the water itself is minimal and within standards. The problem comes in when that mercury enters the food chain.

Mercury and the aquatic food chain

Here is how it works. The algae in the water absorb the methyl mercury. Other organisms in the water nibble on this algae or live within it. Small fish eat the smaller organisms and absorb the mercury compound. Can you see where we are going with this?

Each successive level of the food chain consumes a little more of the mercury into their bodies. The mercury is stored in the muscle of the fish, which is what we eat. Unfortunately, fish fall prey to what we term “bioaccumulation.” More mercury is stored in the bodies of the fish higher in the food chain that live longer.

Mercury is excreted slowly from the bodies of fish. If you eat canned tuna for example, you will get more methyl mercury than if you were to eat an oyster or a smaller fish.

Pregnancy and canned fish

While seafood and fish supply plenty of needed vitamins and minerals to the body, they can also present a danger. For this reason, pregnant women are advised not to eat much fish and seafood during their pregnancy. The presence of mercury in the body can be toxic to unborn fetuses and also little children.

It is recommended that a pregnant woman eat less than six ounces of canned fish like tuna per week because of the potential mercury content. Fish that are on the “Do Not Eat” list are larger ones like shark, mahi mahi, swordfish, and king mackerel. Instead try smaller fish and other seafood like shrimp or salmon.

Fish is an important part of a healthy diet but there could be a mercury issue for pregnant women. Consult your obstetrician about how much and which types of fish are best for you.

Whether you are planning on becoming pregnant, are pregnant, or nursing, the FDA and the EPA have issued warnings regarding fish consumption.

The types of fish to avoid are swordfish, shark, and king mackerel. Also, limitations have been placed on albacore tuna, salmon, and herring. In addition, due to the mercury content in certain fish, it is advised not to consume tilefish.

It should be noted at the outset that there is conflicting information on whether or not pregnant women should eat certain types of fish and shellfish. On the one hand, it is estimated that more than 60% of pregnant women today are avoiding the consumption of fish altogether. At the same time, the FDA assert that while there are specific types of fish that should not be consumed by pregnant women, not all fish is deemed harmful.

In fact, the FDA believe that pregnant women are not consuming the recommended amount of fish in their diet. Furthermore, one study conducted by HMHB stated that a pregnant woman should have at least twelve ounces of fish per week. This includes salmon, tuna, sardines, and mackerel. Their reasoning is that these types of fish have high levels of Omega 3 fatty acids and is an essential part of a woman’s diet.

Concerned with pregnant women consuming mercury, their explanation to this dilemma is that because selenium is found in these types of fish it serves to protect a woman against the low amount of mercury that is also present.

While this controversy continues, it is apparent that adhering to the FDA and EPA advice is a prudent course of action.

Perhaps when the dust settles, a true understanding of fish and its effect on pregnant women will become more tangible. But until then, avoid the consumption of fish as stated in the EPA and FDA advisory.

Since we know that saturated fats contribute to high cholesterol levels, it is the Omega 3 fatty acids that are most effective in lowering cholesterol, reducing inflammation, and helping to prevent those risk factors that are attributed to heart disease, cancer, and arthritis.

What fish have the most Omega 3 fatty acid content? They include tuna, salmon, halibut, mackerel, trout, herring, and sardines.

Omega 3 fatty acids come in three types: ALA or alpha-linolenic acid, EPA or eicosapentaenoic, and DHA or docosahexaenoic. After ALA is consumed, it is changed to EPA and DHA. These not only reduce the risk of the onset of factors attributed to the aforementioned diseases, but can also improve memory function.

A lack of omega 3 fatty acids is shown to produce such symptoms as fatigue, dry skin, depression, memory problems, and poor circulation.

Thus, it is recommended that a serving of fish twice a week will go a long way in maintaining good health and decreasing the risk of disease.

In addition, there is another component which, when used in conjunction with Omega 3, can either add or detract from the promotion of good health. This component is Omega 6.

Omega 6 is a fatty acid that should be included in a diet along with Omega 3. The problem is that if these two are not appropriately balanced, it can become detrimental.

Omega 6 increases inflammation, while Omega 3 reduces it. Therefore, unless both are balanced in one’s diet, the Omega 3 will have no effect. It is recommended that a diet ratio of up to 4-1 of Omega 6 and Omega 3 should be consumed to decrease the incidence of inflammatory diseases.

It should also be noted that meat contains high levels of Omega 6. Therefore, balancing one’s diet with Omega 3 fatty acids such as fish, fruits, vegetables, whole grains, and olive oil is most effective.

Finally, in a study that included Omega 3 fatty acids, it was determined that fish oil supplements (approximately three or more grams of fish oil every day) led to substantial reduction in patients with hypertension.

While definitive results of the effects on diabetes of eating fish are inconclusive, there are indications that diabetics who consume fish may decrease their level of triglycerides and increase HDL, the good cholesterol.

What is significant is that eating fish can reduce protein and fat in the blood, as well as lower blood pressure. Why is this important? When protein is found in the urine, it is an indicator for the onset of kidney disease.

Furthermore, it is not recommended that diabetics consume fish oil supplements since there is no evidence to suggest that it is helpful. It can adversely affect a diabetic who is taking other medications.

On the other hand, there are strong recommendations that diabetics consume baked fish at least twice a week. Again, this can help reduce blood pressure and the onset of kidney disease.

It has also been suggested that fish can have a positive effect on insulin resistance in diabetics. In addition, the Omega 3 fatty acids in fish may prevent the risk of heart disease and arrhythmia that is a serious problem among diabetes patients.

Overall, however, an appropriate diet that includes fish combined with a daily exercise routine, can only serve to help diabetes patients.

Finally, the American Diabetes Association has recommended that diabetics substitute saturated fats with monounsaturated fats, which has been shown to reduce triglyceride levels. Thus, a diet containing Omega 3 fatty acids is called for.

Moreover, Omega 3 fatty acids found in fish oils can significantly reduce the risk of coronary heart disease among women.

Omega 3 fatty acids can also serve several purposes. It can prevent the onset of risk factors associated with heart disease, and it can improve cognitive function as well. Among the more than 6000 studies conducted to determine the effects of Omega 3 in relation to heart disease and memory, there were four studies that underscored the positive effects of Omega 3 and brain function.

Many of us have experienced “brain freeze” in which the ability to recall a recent event could not be achieved. A recent study concluded that one serving of blueberries a day may increase short-term memory problems among those affected. The explanation for this is that the brain can be exposed to oxidative damage and the antioxidants in blueberries help mitigate that damage.

However, the data in the four studies surrounding the effects of Omega 3 indicated that although there was no indication that these fatty acids reduced cognitive function in normal aging, there was evidence that Omega 3 fatty acids could possibly reduce the risk of dementia.

Clearly, Omega 3 fatty acids play a vital role in reducing the risk of heart disease. However, whether or not they definitively contribute to the improvement of short-term memory is still an on-going research and analysis process.

One could argue that recent results stated that deficiency in Omega 3 fatty acids increased the risk of mental disorders as well as dementia. If that is the case, then it would follow that increased intake of Omega 3 fatty acids would reverse the outcome.

There were three recent studies conducted among students and children in England, Australia, and Indonesia. The results in England showed that student performance improved among those who received Omega 3 fatty acids.

The Australia results indicated that children who took Omega 3 along with other vitamins and minerals produced significantly higher test scores. In Indonesia, on the other hand, Omega 3 had a substantial effect on girls only.

One of the most convincing arguments can be found in Okinawa, where people consume a regular diet of fish as well as a daily exercise program. Not only is their lifespan the longest in the world, but they have a very low incidence of mental disorders.

Two servings of fish per week can reduce blood pressure, decrease risks associated with heart disease, lower cholesterol and triglyceride levels, and increase brain function.

Two of the fatty acids contained in Omega 3 are EPA and DHA, both of which are oils made of polyunsaturated and monounsaturated fats. When combined with ALA found in certain types of fish that have the highest levels of these fats, they help prevent plaque from clogging the arteries. Thus, they help decrease the risk of heart disease.

But the heart isn’t the only organ that benefits from the Omega 3 found in fish. Research suggests that patients with Alzheimer’s disease have low levels of DHA. Since DHA and EPA improve cognitive function, studies have found that individuals with high levels of these fatty acids show significant improvement in memory.

It is important to note that since the brain has high concentrates of these fatty acids, the lack of DHA may contribute to poor memory as well as behavioral problems.

Furthermore, since DHA is an important component for brain development, there is new evidence that asserts that consuming certain types of fish will significantly increases brain growth in fetuses. In addition, it was found that new mothers who ate these types of fish had a significant level of DHA in their blood at the time of delivery and that their babies’ attention span was well advanced.

We all know that high cholesterol and triglyceride levels can increase the risk of cardiovascular disease. Studies are on-going to determine the full range of effects that Omega 3 fatty acids found in fish have on the brain as well.

There are several studies that have concluded that Omega 3 may help individuals with bipolar disorders and ADHD. However, this is just the beginning in determining what significant role fish and its fatty acids play in reducing the factors associated with these and many other conditions and diseases.

What is the secret to a long and healthy life?  It is in the food that we eat.  As you well know, all foods are not created equal.  Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.

Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!

1. Beans – If they give you gas, take precautions before you eat them.  Soaking them first can help.  Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein.  This is plant protein so it contains very little fat, carbs and calories.  If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.

2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol.  You can make it yourself with rolled oats or eat the instant kind if you are in a hurry.  Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.

3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A.  Antioxidants fight free radical damage in the body and reduce the risk of cancer.  Berries such as blueberries and grapes have the highest amount of antioxidants.  But choose an array of fruits in a wide variety of colors for maximum health.  The antioxidants in fruit boost the immune system to fight the effects of aging in the body.

4. Allium foods – This class of foods includes garlic, onions, leeks and shallots.  Garlic is known for lowering cholesterol.  Allium vegetables healp guard the body against the risk of cancer and many other ailments.  They also help lower blood pressure and prevent blood clots.  Eating these power packed vegetables in their natural state especially garlic increases their health benefits.

5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis.  Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults.  Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.

6. Flax seed – Like salmon it contains omega-3 fatty acids.  These seeds also contain omega-6 and omega-9 fatty acids.  You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed.  Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.

7. Peppers – Peppers are colorful.  They contain antioxidants like beta-carotene and Vitamin C.  Peppers range from mild and sweet to so hot you’ll be calling the fire department.  All peppers contain a substance called capsaicin.  Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease.  They are good in salads, salsa and all sorts of dishes.

8. Nuts and seeds – Nuts are high in fat but those fats are the good kind.  Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein.  Crush them into a fine powder and use as a coating instead of higher carb bread crumbs.  Nuts help to lower cholesterol.  Eat them right out of the shell with no additives.

9. Açai – This berry has been in the news lately.  It is rich in antioxidants and increases energy.  You can get more done and look better while doing it.  You can get Acai juice and supplements in your health food store.

10. Yogurt – The fat free variety is good for you.  Yogurt contains calcium, Vitamin B, and protein.  If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth.  Live yogurt also contains friendly bacteria to help promote a healthy digestive system.

Building a better healthier body begins with what you eat.  Try these super foods to get started on the right foot.