What is S.M.A.S.H.? Why it Should Matter to You
Many enjoy eating fish for a delicious and healthy meal. Fish is certainly health source of proteins, fats, and micronutrients, but some fish are safer to eat. This week’s blog is dedicated to help you learn why certain fish choices are healthier and safer for you and for the world’s waters.
The biggest risk eating fish is exposure to toxins due to water pollution and the fish's diet. The most common are dioxins, polychlorinated biphenyls (PCBs), mercury, and other heavy metals. It is important to avoid fish known to have high levels of these contaminants so you can avoid the adverse affects these toxins have after accumulation in the body. Long term accumulation and exposure to such toxins can compromise nervous system, digestive, and immune function.
What is S.M.A.S.H.?
S.M.A.S.H. stands for sardines, mackerel, anchovies, salmon, and herring. These fish are known to have low levels of mercury and other toxins and are also high in omega-3 fatty acids. Low levels of mercury in these fish keep you safe from potential toxin exposure and the optimal content of omega-3 fatty acids are beneficial fats to include in your diet and said to help prevent heart disease. The American Heart Association recommends eating a serving of fish twice per week. Other fish that are known to be low in toxin levels include trout, canned light tuna, pollock, catfish, and shellfish.
In addition to being mindful of toxin content in fish choices, it is also important to be aware of fish that are sourced sustainably. It is well known that certain styles of fishing are creating harmful repercussions on our aquatic habitats. The Monterey Bay Aquarium’s Seafood Watch compiled lists of sustainably sourced seafood for each area. They update them regularly and list “best choices”, “good alternatives”, and fish to “avoid”. Download your local guide here. The very best choice is a fish that checks off on both the S.M.A.S.H. and the Seafood Watch list.
Another sustainable option is a community supported fishery group. Just like a CSA (community supported agriculture) group, members pay for a share of fish directly from the source. Philly has several options at the moment. Here are two we found:
For more information and to learn about bioaccumulation and risks of toxin-filled fish, check out our blog “Why You Should Eat SMASH Fish- The Dangers of Bioaccumulation.”
PIM wants to hear from you! Any fish tips you have to share? Do you find this article helpful? Share your thoughts in the comments below or on our Facebook and Instagram!
Join Lynda Sherland, CRNP, FNP-C and the whole PIM team for our next FREE group class webinar, A Healthy Gut Supports A Healthy Life: Healing SIBO, on 9/23/20 at 7:30 PM. Register here.
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Resources:
https://www.seafoodwatch.org/seafood-recommendations/consumer-guides
https://www.hsph.harvard.edu/nutritionsource/fish/
IFM Fish and Toxins: Safe Food Guidelines Handout. 2019.