Wild or Farm Raised??

When it comes to fish.... wild or farm-raised?

People are catching on to the fact that fish contain the healthy fat: omega 3. Omega-3 is helpful for reducing inflammation in the body (especially great for athletes who are constantly breaking down their bodies), brain function and vitamin absorption. Many NFL teams have made fish oil pills mandatory in order to help prevent/recover in case of concussion. While research is still going on related to concussions, we know that the brain needs omega-3 because it can concentrate, focus and perform better with higher doses. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. 
Many people have probably noticed there are two different types of fish, especially salmon, when choosing at the grocery store. Wild caught is the better choice because some fish and farm raised salmon contain toxic substances, aka PCBs.. 

What are PCBs?

Polychlorinated biphenyls PCBs are mixtures of up to 209 individual chlorinated compounds (known as congeners). There are no known natural sources of PCBs. PCBs are either oily liquids or solids that are colorless to light yellow. PCBs have been used as coolants and lubricants in transformers, capacitors, and other electrical equipment because they don't burn easily and are good insulators. The manufacture of PCBs was stopped in the U.S. in 1977 because of evidence they build up in the environment and can cause harmful health effects. However, PCBs persist in the environment. Fish absorb PCBs from contaminated sediments and from their food.

A couple of studies show how this can affect us:

• EWG Report: In July 2003, the Environmental Working Group EWG released a report stating that farm raised salmon purchased in the United States contain the highest level of PCBs in the food supply system. In the report, EWG reported that farm raised salmon have 16 times PCBs found in wild salmon, 4 times the levels in beef, and 3.4 times the levels in other seafood. EWG recommends that consumers choose wild salmon instead of farm raised salmon, and they should eat an 8 oz serving of farm raised salmon no more than once a month.
• Science Journal: In January 2004, the journal Science warned that farm raised salmon contain 10 times more toxins (PCBs, dioxin, etc.) than wild salmon. The study recommends that farm raised salmon should be eaten once a month, perhaps every two months as they pose cancer risks to the human beings.

While shopping at Central Market this weekend, I had to make the choice! See the photos below. Without editing either, there is better color in the "Wild" fish, and yes, it is a little more expensive. Choosing the "Wild" may be worth the higher quality as well as toxin & PCB-free!

FARM

WILD

Just like when considering meals and snacks, always choose foods that are more simple and can nourish your body in the best way.