Seafood Sense , livre ebook

“Seafood has many health benefits, which are so eloquently described in this fabulous new book. But in our ever-changing environment—what’s really safe to eat? Ken does a superb job of helping us to choose the right seafood so that we can reap the rewards from their consumption. He empowers us to be environmentally conscious so that we don’t deplete this precious resource. This is a must for anyone who wants clear and accurate answers to all of their seafood questions.”
—Shari Lieberman, Ph.D., C.N.S., F.A.C.N., Nutrition Scientist, Exercise Physiologist, author of The Real Vitamin & Mineral Book (Avery Publishing Group, 2003)

“There is nothing fishy about Ken Babal’s book Seafood Sense. This is an extremely well-written book, documented with scientific data that is easy to read. This well-researched book looks at the upside and downside of seafood. It is an outstanding and truthful contribution.”
—Stephen Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T., author of The Sinatra Solution: Metabolic Cardiology (Basic Health Publications, 2005)

“This outstanding book by one of the brightest nutritionists in America will show you how to eat seafood safely—an essential guide to eating seafood for anyone who cares about their health.”
—Robert Crayhon, M.S., C.N., author of Robert Crayhon’s Nutrition Made Simple: A Comprehensive Guide to the Latest Findings in Optimal Nutrition (M. Evans & Company, 1994)

“Ken Babal has done a superb job in bringing together all essential seafood facts! Seafood Sense clearly and concisely helps to clear up the controversy and confusion surrounding this highly nutritious food.”
—Hyla Cass, M.D., author of 8 Weeks to Vibrant Health: A Woman’s Take-Charge Program to Correct Imbalances, Reclaim Energy, and Restore Well-Being (McGraw-Hill, 2005)
SEAFOOD
SENSE
T HE T RUTH A BOUT S EAFOOD N UTRITION & S AFETY
KEN BABAL, C.N.
The information contained in this book is based upon the research and personal and professional experiences of the author. It is not intended as a substitute for consulting with your physician or other healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a healthcare professional.
The publisher does not advocate the use of any particular healthcare protocol but believes the information in this book should be available to the public. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of the suggestions, preparations, or procedures discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or preparation mentioned, the author and the publisher strongly suggest consulting a professional healthcare advisor.
Basic Health Publications, Inc.
28812 Top of the World Drive
Laguna Beach, CA 92651
949-715-7327
Library of Congress Cataloging-in-Publication Data
Babal, Ken.
Seafood sense : the truth about seafood nutrition & safety / Ken Babal.—1st ed.
p. cm.
Includes bibliographical references and index.
ISBN 1-59120-130-6
ISBN 978-1-59120-590-6
1. Seafood—Health aspects. 2. Seafood—Toxicology. I. Title.
RA602.F5B33    2005
363.19’29—dc22
2005001826
Copyright © 2005 by Ken Babal, C.N.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written consent of the copyright owner.
Editor: Christopher Mariadason
Copyeditor: Tara Durkin
Typesetting/Book design: Gary A. Rosenberg
Cover design: Mike Stromberg
Printed in the United States of America
Contents
Acknowledgments
Introduction: The Seafood Conundrum
1. Seafood Consumption in Traditional Diets
2. Key Nutrients in Fish and Shellfish
3. The Health Effects of Fish Consumption and Omega-3 Fatty Acids
4. Choosing and Using Omega-3 Supplements
5. Environmental Toxins in Fish and Shellfish
6. Ecological Issues Surrounding Seafood
7. Seaweed: Vegetables from the Ocean
8. Varieties of Fish and Shellfish Found in United States Markets
9. Buying, Storing, and Preparing Seafood

Conclusion
Glossary
Appendix: Useful Marine Supplements
Recommended Reading
Resources
Notes
About the Author
Acknowledgments
I would like to take this opportunity to express my sincere appreciation to the people who have influenced and shaped my thinking about nutrition, or who have participated in one way or another in the realization of this book. My thanks to John and Susan Carlson, founders of Carlson Laboratories; Mike Shirota, President of Maitake Products, Inc.; mentor Lillian Grant; the staff at Jarrow Formulas, Inc. (Sid Shastri, John O’Connor, Peilin Guo, Michael Jacobs, Mark Becker, and Jarrow Rogovin); Terry Lemerond, President of EuroPharma; James Johnston, Ph.D., President of American Health Science University; Richard Passwater, Ph.D.; Udo Erasmus, Ph.D.; Michael Murray, N.D.; Sadeg and Soraya Frysinger; my editor, Chris Mariadason; Norman Goldfind, Publisher of Basic Health Publications, who believed in Seafood Sense; and last but not least, my loving family—Mom, Greg, Deb, and Lorraine.
Ken Babal
Los Angeles, CA
 INTRODUCTION 
The Seafood
Conundrum
S eafood is a topic fraught with contradiction. Fish is an appealing low-fat, protein-rich alternative to meat. Its rich supply of vitamins, minerals, polyunsaturated fats, and nucleic acids make it a health food par excellence (except, of course, for those who are allergic to it). Americans, however, still consume about ten times more red meat and poultry than seafood. Nutritionists say we should increase our consumption of fish and other omega-3 fatty acid foods for protection against heart disease and other ailments. But now, health experts are raising the possibility that eating too much fish may expose us to dangerous levels of mercury and other toxins.
Overall, seafood’s popularity has grown due to increased availability and awareness of its good nutrition, but lately the mercury issue has caused many individuals to reduce their intake. Pregnant women, most notably, have decreased their fish consumption for fear of mercury toxicity to themselves and their unborn.
A Harvard study reports that health warnings about mercury in seafood may scare pregnant women away from seafood. In the study, more than 2,000 pregnant women reported eating an average of 1.4 fewer servings of fish per month after the Food and Drug Administration (FDA) issued its mercury advisory in 2001. 1 The advisory warns pregnant women and women of childbearing age to avoid shark, swordfish, king mackerel, and tilefish, but recommends eating up to 12 ounces weekly of various other fish.
In the study, the percentage of pregnant women who said they ate more than three servings of fish each week fell from 15 to 11 percent. Since other medical studies have indicated that the omega-3 fatty acids found in fish reduce the risk of preterm delivery and help with infant brain development, the authors of the Harvard study question whether the response to the mercury advisory is a positive change.
Although mercury occurs naturally in the environment, the primary source of mercury in fish is believed to be coal-burning power plants that spew it into the air. Through rain, snow, and runoff, the mercury accumulates in streams, rivers, lakes, and eventually the ocean.
Is government putting enough pressure on industry to reduce mercury emissions? Organizations like the March of Dimes and the National Parent Teacher Association don’t think so. In 2004, both organizations criticized newly proposed mercury rules by the Environmental Protection Agency that would weaken standards required by the Clean Air Act.
Until mercury emissions can be reduced, we must choose our seafood carefully. But we shouldn’t rule it out of our diet. As stated by the National Academy of Sciences, “Because of the beneficial effects of fish consumption, the long term goal needs to be a reduction in the concentrations of mercury in fish rather than the replacement of fish in the diet by other foods. In the interim, the best method of maintaining fish consumption and minimizing mercury exposure is the consumption of fish known to have lower methylmercury concentrations.” 2
As with the meat and dairy industries, there are environmental problems surrounding the seafood industry for which we, as consumers, bear some responsibility. Our buying trends help determine whether or not harmful practices continue. Certain fishing practices are polluting the waters and threatening to deplete fisheries to extinction. Many consumers believe that fish farming—commercially raising captive fish in ponds—is a way to ease the effect on the environment. However, this solution may, as some claim, be exacerbating the problem.
Fish oil supplements are a clean source of the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Most that have been tested are virtually free of contaminants. But because there are countless brands on the market, many people feel they don’t have enough information to make an intelligent choice. There are other omega-3 supplements, too, such as flaxseed oil and algae-derived fatty acids that are worth considering.
I’ve experienced many of these doubts myself, which is why I began my research on seafood. These contradictory aspects create a paradox that makes a lot of us unsure about our fish-eating habits and supplement choices. According to USA Today , “Americans are floundering about what to eat.”
For years, scientists have been singing the praises of omega-3s, a family of essential fatty acids. These nutrients, which are so abundantly supplied in seafood, are required for human health just like vitamins and minerals; unfortunately, however, they are severely lacking in our modern diet. Over the last few decades, research has been s