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Catch of the Day: Be sure the fish you’re eating is healthy
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Fish is one of the healthiest foods we can eat. It is an excellent source of protein, it is packed with the anti-inflammatory omega-3 fatty acids, and chocked full of many important vitamins and minerals needed to build a healthy body and stronger bones. However, there are some concerns about eating fish. The rising levels of contaminants such as mercury and polychlorinated biphenyls (PCBs) in our waterways end up in our fish and can have adverse effects on our health when eaten. The advent of fish farming led to fish being raised in unhealthy environments and fed an unnatural diet that affects the nutrient quality of fish. There is also growing concern about the environmental sustainability of how seafood is caught and produced. That’s why it is important to know where your fish is coming from, which fish provide the healthiest and safest sources of nutrients and which fish to avoid.

Tying all the pieces together, when choosing what fish to dine on select fish that is:

  • High in omega-3 fatty acids
  • Low in mercury and other contaminants
  • Sustainably sourced

With all that in mind, here are my top choices:

  1. Salmon. Salmon is a fish favorite for many. It is not only high in omega-3 fatty acids, but is also an excellent source of vitamin B12, vitamin D, and selenium. Additionally, it has been found to contain beneficial bioactive peptides. These peptides are protein fragments that can protect joint cartilage, improve insulin sensitivity, and help control inflammation. Most of the salmon consumed in this country is farm-raised. The controversy about eating farmed versus wild salmon is too complex for me to address here. However, the quality of farming of salmon is improving and farmed fish are being fed healthier diets in an effort to improve their nutritional profiles. When choosing salmon, wild salmon should always be your first choice with farmed salmon as a good alternative. When purchasing farm fish, look for the Aquaculture Stewardship Council Certified label which ensures that the fish farms adhere to specific requirements for feed and the clean sea bed. Canned salmon is also a very affordable way to get more salmon into your diet and one of the best sources of non-dairy calcium.
  2. Atlantic Mackerel. Right up there with the health benefits of salmon is Atlantic mackerel, another fish rich in omega 3 fatty acids, B vitamins, selenium, and vitamin D.  Mackerel is also a good source of magnesium, potassium, and zinc. However, don’t confuse Atlantic Mackerel with King Mackerel or Spanish Mackerel which is high in mercury and should be avoided. I often enjoy smoked mackerel on toast with a creamy nut spread as a quick lunch. 
  3. Skipjack Tuna. Most tuna is high in mercury, however, Skipjack tuna tends to be lower in mercury, while still providing many nutritional benefits. Besides being a great source of protein and B vitamins, tuna also has a novel selenium-containing compound called selenoneine. Selenoneine acts as an anti-oxidant and may actually protect against mercury toxicity. Wild Planet offers the first sustainably caught skipjack tuna on the market, perfect for adding a punch of protein and nutrients to your salad. 
  4. Rainbow trout. Rainbow trout is another excellent fish option due to its high omega 3 fatty acid content and low levels of mercury. It is also a rich source of potassium and phosphorus, both important to bone health, as well as several B vitamins and selenium. Rainbow trout are mostly farmed in this country, but using methods that have a minimal environmental impact and the industry follows best practices to minimize disease. 
  5. Sardines. Sardines may not be your first choice of fish, but they provide an abundance of nutrition. They are rich in protein and omega 3 fatty acids, lots of essential vitamins and minerals and are a great source of calcium. I enjoy making a sardine salad, just like you would make a tuna salad, and add it to my lunchtime salad. 

 

Fish to avoid due to the highest levels of contaminants and overfishing

  • King Mackerel
  • Marlin
  • Orange Roughy
  • Shark
  • Swordfish
  • Tilefish
  • Big Eye Tuna
  • Bluefin Tuna
  • Atlantic Cod
  • Chilean Seabass
  • Flounder
  • Grouper

Honorable mention: Tilapia is one of the most commonly consumed types of fish in the United States. However, Tilapia’s skewed omega fat profile and reports around questionable farming practices is raising concerns. Unlike the fish listed above that are high in omega 3 fatty acids, Tilapia’s fat profile contains more omega 6 fatty acids and fewer omega 3s. Excess omega-6 fatty acids in our diet can trigger inflammation, as opposed to omega-3 fatty acids which can reduce inflammation. Another problematic issue with tilapia is how it is produced. Reports from the Food and Drug Administration (FDA) have revealed some concerning details about tilapia farming practices, especially tilapia farmed in China resulting in the presence of antibiotics and high levels of contaminants. For this reason, if you are considering purchasing tilapia, the best sources include fish from the United States, Canada, the Netherlands, Ecuador, and Peru. 

When shopping keep an eye out for the following labels: 

When purchasing farm fish, look for the Aquaculture Stewardship Council Certified label which ensures that the fish farms adhere to specific requirements for feed and for clean sea bed:

When purchasing fish, look for The Marine Stewardship Council blue sticker which certifies the fish was caught using sustainable fishing practices.

You can also use the handy seafood guide from Monterey Bay Aquarium’s Seafood Watch to find more sustainable choices.

No food is perfect.  All food contains varying amounts of contaminants, pesticides, herbicides as well as varying amounts of nutrients.  That is why it is best to eat a varied diet to ensure you are not only getting a wide variety of nutrients but also to ensure an excess of any potential contaminants. 

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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