2024-10-28 20:26:00
At high doses, certain substances (pesticides, heavy metals, etc.) can harm our health. To limit them and keep the danger away, a few simple rules are necessary.
1/ Eat 2 portions of fish per week
By filtering seawater or feeding on marine species, fish and seafood can accumulate dioxins and heavy metals. But there is no question of doing without it. Oily fish (to be put on the menu once a week) contain omega-3, essential for our good cardiovascular and cerebral health. For the second weekly portion, we turn instead to lean fish or shellfish, which provide a plethora of minerals and trace elements.
2/ Prefer small fish
Why ban the largest species (shark, anglerfish, swordfish, etc.)? Because they gobble up the smallest ones in succession and become real reservoirs for heavy metals. For the same reasons, intermediate-sized fish (monkfish, Atlantic sea bass, eel, emperor, grenadier, Atlantic halibut, mullet, skate, scabbardfish, sea bream, sturgeon, tuna, etc.) should not be consumed only occasionally. Located at the beginning of the food chain, sardines, herring and mackerel are safer.
3/ Check the origin of your fish
Prefer certain origins such as the Atlantic and the Mediterranean, less polluted than other areas (Baltic, Indian Ocean, etc.).
4/ Focus on farmed salmon
Rehabilitate farmed salmon, which benefits from a largely plant-based diet (sunflower, soya, etc.). Wild salmon tend to feed on small fish, which are themselves polluted. The same goes for organic salmon, mainly fed with flours and oils from these same small fish loaded with harmful substances.
5/ Take it easy on the algae
Very gentle with algae (like wakame, nori…) because they are real water “purifiers”. We only eat them from time to time.
6/ Favor short circuits
Long live short circuits! Reduced transportation time equals fewer treatments. In addition, plants produced near us are protected by (relatively) strict European regulations on pesticides. Out of season, we opt for frozen foods from France.
Favor organic for fragile plants (aromatic herbs, cherries, nectarines, grapes, salads, etc.), which are often more concentrated in chemicals to withstand transport, storage, etc. The same goes for when you want to treat yourself to fruits that come from far away (pomegranate, passion fruit, etc.).
8/ Remove the most contaminated parts
The right reflex? Remove the first leaves of salads, cabbage, etc., because these are the most contaminated parts while the heart of the vegetable will be better preserved.
9/ Wash your vegetables under water
Wash with tap water, possibly with vinegar or bicarbonate added (some studies have shown that this helps eliminate some of the pesticides). And rub!
Choosing safe cooking and baking utensils
10/ Avoid plastic utensils
Ban plastic utensils, especially for reheating, and even if the “microwave safe” pictogram is present (the heat encourages the migration of plastic towards the food). For the same reasons, you get rid of your pressure cooker with a plastic tank in favor of another with a metal tank.
11/ Avoid non-stick pans and saucepans
Be wary of non-stick pans and saucepans, which can release perfluorinated compounds (PFAS) at very high temperatures, especially if they are damaged. Whenever possible, we opt for stainless steel. Unconditional fan of non-stick? We understand, it’s practical! To limit the risks, we change our equipment regularly (especially at the slightest scratch).
12/ Beware of aluminum!
Very gentle with the aluminum! And for good reason, it tends to migrate into food. Especially if they are acidic and/or exposed to heat.
Prefer gentle cooking, steaming, stewing and en papillote. They prevent the formation of toxic compounds because the temperatures remain reasonable.
Read also
Good reflexes to keep my non-stick pan healthy Does organic farming use pesticides?
1730690736
#tips #limit #pollutants #plate
**Interview with Dr. Emily Carter, Environmental Health Expert**
**Date:** October 28, 2024
**Location:** Virtual
**Editor:** Welcome, Dr. Carter! Thank you for taking the time to discuss the important topic of reducing exposure to contaminants in fish.
**Dr. Carter:** Thank you for having me! This is indeed a crucial issue for public health.
**Editor:** To start, can you explain why limiting exposure to contaminants like PCBs and heavy metals is so important?
**Dr. Carter:** Absolutely. Certain contaminants can have serious long-term health effects, including neurological damage and increased cancer risk. Fish, especially larger predatory species, tend to accumulate these harmful substances as they age. That’s why it’s vital to be mindful of the fish we consume.
**Editor:** The article mentions that preparing and cooking fish properly can help reduce exposure. What are some practical tips you suggest?
**Dr. Carter:** Cooking methods matter! For example, removing the skin and fatty parts can greatly reduce PCB exposure, as these contaminants accumulate in the fat. Additionally, grilling or baking allows fat to drip away, further minimizing your intake of these harmful substances.
**Editor:** You emphasized the importance of choosing the right type of fish. Can you elaborate on which types are safer to eat?
**Dr. Carter:** Sure! Smaller fish like sardines, herring, and mackerel are generally safer because they are lower on the food chain. In contrast, larger fish such as swordfish or shark should be consumed sparingly as they have higher levels of contaminants. Also, locally-sourced and farmed fish, like certain types of salmon, can be better options due to their diet and habitat.
**Editor:** What about the concern regarding algae and their consumption?
**Dr. Carter:** Algae can indeed absorb heavy metals from water, acting as natural purifiers. To minimize health risks, it’s advisable to consume them sparingly, and always opt for trusted sources for these products.
**Editor:** you mentioned checking the origin of your fish. Why is this significant?
**Dr. Carter:** The origin of your fish can indicate its pollution levels. For instance, fish from the Atlantic and Mediterranean are typically less contaminated compared to those from polluted waters like the Baltic or parts of the Indian Ocean. So, being informed about where your fish comes from can help you make healthier choices.
**Editor:** Thank you, Dr. Carter, for sharing your insights on this important topic. Your recommendations will surely help many individuals make informed choices about their seafood consumption!
**Dr. Carter:** It was my pleasure! Happy to help raise awareness about such an essential issue.
