47

healthiest wayof eating group

WHY DO WE NEED

OMEGA-3 FATTY

ACIDS?

week 3

Focus: Why do we need omega-3

fatty acids?

The focus of Week 3 is to eat more omega-3-rich foods. Omega-3s are fatty

acids that have been found to have anti-inflammatory properties. They can

reduce inflammation throughout the body, keep your blood from excessively

clotting, and maintain the fluidity of your cells. When people are deficient in

omega-3s they may more frequently experience heart disease, arthritis, and

depression; they may also experience dry skin and brittle hair and nails. So

ensuring that you get adequate amounts of omega-3

fatty acids in your diet by eating fish, nuts, seeds,

and vegetables is important to your health and how

radiant you look.

This week you’ll learn more about omega-3-rich

foods, the difference between wild vs. farmed

salmon, and how to choose fish in light of mercury

contamination issues. You’ll also learn preparation

techniques for foods included in this week’s menu, including salmon, arugula,

butternut squash, kale, apples, flaxseeds, and more.

The Menu for Week 3 includes recipes that feature

creative ways of enjoying omega-3-rich foods

throughout your meal. It can be enjoyed as lunch or

dinner. The Menu features:

�

48

Week 3 Menu

• ”Quick Broiled” Salmon with Mustard

• Arugula Salad with Walnut Croutons

• Mediterranean Feast: 7-Minute Healthy

Steamed Winter Squash and Kale

with Ground Flaxseeds

• 10-Minute Apple Sundae

• Healthy Lifestyle Tea

7-Minute “Quick Broiled” Salmon

with Mustard

This recipe is featured on page 481 of The World’s Healthiest Foods book.

1 lb salmon filet, cut in half

2 tsp + 1 TBS fresh lemon juice

2 TBS Dijon mustard

Sea salt and black pepper to taste

Serves 2

1. Preheat the broiler and place an all stainless steel skillet (be sure that the

handle is also stainless steel) or cast iron pan under the heat for about 10 min-

utes to get it very hot. The pan should be about 5 to 7 inches from the heat

source.

2. While pan is heating, chop or press garlic and let it sit for at least 5 minutes.

Letting it sit before cooking helps to preserve its health-promoting phytonutrients.

3. Rub salmon with 2 tsp fresh lemon juice, salt, and pepper and coat with

mustard. You can “Quick Broil” with the skin on—it just takes a minute or two

longer. The skin will peel right off after cooking.

4. Using a hot pad, pull pan away from heat and place salmon on the hot pan,

skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both

sides, so it will be done very quickly, usually in 7 minutes, depending on thick-

ness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon

is best when it is still pink inside.

49

Preparation Tip: Salmon Cooking salmon with the skin on will help to keep it moist. It is best to cook the

salmon with the skin side down. After the salmon is done cooking, the skin can

be easily removed with a fork. While some people like to eat the skin of fish and

it is a nutrient-rich portion of the fish (containing, for example, important concen-

trations of omega-3 fatty acids), it’s best to only do so if you are sure that the

fish came from clean waters, since the skin can be a source of contaminants.

To remove the bones from salmon fillets: Lay salmon fillet skin side down and

run your fingers along the flesh in both directions until you locate the line of

bones. Pull bones out one at a time with fingers or tweezers. Cut fillet intode-

sired size.

Preparation Tip: Quick BroilTo “Quick Broil,” you want to first preheat the broiler. It heats up very quickly so

you don’t have to have the broiler on for very long. Place stainless steel skillet

(with steel handle) or cast iron skillet under broiler to get it hot. Preheating the

pan allows the fish, meat, or poultry that is being “Quick Broiled” to cook on both

sides at one time. Because the pan is so hot, it immediately seals the fish or

meat on the bottom to retain the juices and keeps it from sticking to the pan. For

more on “Quick Broil,” see page 60 of The World’s Healthiest Foods book.

50

Preparation Tip: Lemon juiceRinse lemon before cutting. It's best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using a juicer

or reamer, or squeezing it by hand.

Preparation Tip: GarlicSeparate the individual cloves by placing bulb on cutting board and gently, but

firmly, applying pressure with the palm of your hand at an angle. This will cause

the layers of skin that hold the bulb together to separate. Alternatively, you can

insert a knife between the individual cloves to separate them from the rest of the

bulb.

To peel the skin off of the clove, place the side of a chef’s knife on it and give it a

quick whack with the palm of your hand. This will loosen the skin so you can

easily remove it.

Slice the garlic into 1/16-inch pieces. Then cut across the slices of garlic using a

rocking motion with your knife, chopping it into the desired size. For minced gar-

lic, chop fine.

Let garlic sit for 5-10 minutes before incorporating it into recipe to allow the con-

version of the maximum amount of garlic’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably pungent aroma appears; that’s because the same com-

pounds responsible for its health benefits are also responsible for its famous

smell and flavor. For more information on the importance of letting garlic sit

before cooking it or eating it, see page 261 of The World’s Healthiest Foods

book.

51

Arugula Salad with Walnut Croutons

This recipe is featured on page 531 of The World’s Healthiest Foods book.

1 medium onion, thinly sliced

1 cup hot water

2 TBS light vinegar

1 bunch arugula

Dressing

2 medium cloves garlic, pressed

2 TBS chopped fresh parsley

1 TBS fresh lemon juice

2 TBS extra virgin olive oil

Sea salt and black pepper to taste

1/4 cup coarsely chopped walnuts

Optional: 2 oz. gorgonzola cheese

Serves 2

1. Press garlic and let sit for 5 minutes.

2. Slice onion thin and soak in hot water and vinegar while preparing the rest of

the salad. This will make the onion sweeter. Letting onions sit for 5-10 minutes

before eating them will help to promote the activity of its health-promoting phy-

tonutrients.

3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a

time.

4. Wash and dry arugula. Squeeze out excess water from onions. Combine

onions and arugula and toss with dressing. Sprinkle salad with walnuts

just before serving. Top with cheese (optional).

52

Preparation Tip: OnionCut onion in half so that each piece will contain part of the root. Peel the onion.

Place peeled onion half on cutting board. If you use your right hand to cut, have

the root end to your left and the flat-edge end to the right. Thinly slice the onion

and then place it in the hot water and vinegar mixture.

To chop onions place a peeled onion half in front of you with the root end away

from you and slice the onion from side to side just short of the root end, leaving

it intact. The slices can be made large or small depending on the size cut you

want to end up with. Slice horizontally through the slices two-three times, again

leaving the root intact. Slice the onion crosswise down through the other cuts.

The onion will fall into pieces.

Let the onion sit for 5 minutes before incorporating it into recipe to allow the con-

version of the maximum amount of onion’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably eye-watering aroma appears; that because the same

compounds responsible for its health benefits are also responsible for its smell

and flavor. For more information on the importance of letting onions sit before

cooking them or eating them, see page 276 of The World’s Healthiest Foods

book.

Preparation Tip: Arugula

Trim the roots of the arugula, separate the leaves and then place them in a large

bowl of tepid water, swishing them around with your hands to dislodge any dirt.

Remove the leaves from the water, refill the bowl with clean water, and repeat

this process until no dirt remains in the water (usually about two to three times

will do the trick).

For more on preparing delicious salads, see page 140 of The World’s Healthiest

Foods book.

Preparation Tip: Lemon juiceRinse lemon before cutting. Its best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using

a juicer or reamer, or squeezing it by hand.

53

Mediterranean Feast: 7-Minute

Healthy Steamed Winter Squash and

Kale Topped with Ground Flaxseeds

This recipe is featured on page 277 of The World’s Healthiest Foods book.

2 cupsbutternut squash, cubed

2 cups kale, sliced

Mediterranean Dressing

3 TBS extra virgin olive oil

2 tsp lemon juice

2 medium cloves garlic

Sea salt and pepper to taste

1 TBS flaxseeds Serves 2

1. Fill bottom of steamer with 2 inches of water.

2. While steam is building up in steamer, slice kale leaves into 1/2-inch slices

and kale stems into 1/4-inch slices. Let it sit for 5-10 minutes before cooking to

enhance the activity of its health-promoting phytonutrients.

3. Chop garlic and let it sit for at least 5 minutes before cooking so that its phy-

tonutrients become more active.

4. Cut winter squash into 1-inch cubes.

5. Steam winter squash (with the cover on) for 2 minutes and then add the kale

and cooked for 5 more minutes.

6. While vegetables are steaming, grind flaxseeds in coffee or spice grinder.

7. Transfer vegetables to a bowl. For more flavor, toss kale and winter squash

with the remaining dressing ingredients while they are still hot. (Mediterranean

Dressing does not need to be made separately.) Sprinkle flaxseeds

on top.

54

Preparation Tip: Butternut squashRinse butternut squash under cold running water before cutting it. To cut the but-

ternut squash into 1-inch cubes, first cut it in half between the neck and the bulb.

This makes peeling, which can be done with a potato peeler or knife, easier

(Like kabocha squash, butternut squash doesn’t need to be peeled although

many people like to do so.) Cut bulb in half and scoop out seeds. Slice into 1-

inch slices and make 1-inch cuts across slices for 1-inch cubes. Cut neck in half

and slice each half of neck into 1-inch thick slices. Turn the slices and make 1-

inch strips across the slices. Finally cut across the strips for 1-inch cubes.

Preparation Tip: KaleBefore cleaning kale, discard damaged and discolored leaves. Rinse kale under

cold running water before cutting. To preserve nutrients, do not soak kale or the

water-soluble nutrients will leach into the water.

Stack the kale leaves, cutting horizontally across the leafy portion cut the kale so

that you have 1/2-inch slices. When you reach the point where the leaf ends and

the stems remain, make thinner slices (1/4 inch wide) and continue cutting to

within the bottom inch of the stem; discard the bottom inch as it is fibrous.

The latest scientific studies show that cutting kale into small pieces breaks down

cell walls and enhances the activation of an enzyme (myrosinase) that slowly

converts some of the phytonutrients into their active form, which have been

shown to contain health-promoting properties. Since heat wll inactivate the

myrosinase, it’s important to let kale sit before cooking it. So to get the most

health benefits from kale, let it sit for 5-10 minutes after

cutting it and before eating it or cooking it. Since ascorbic acid (vitamin C)

increases myrosinase activity, you can also sprinkle a little lemon juice on the

kale before letting it sit, in order to further enhance its beneficial phytonutrient

concentration. For more information on the importance of letting kale sit before

cooking it or eating it, see page 157 of The World’s Healthiest Foods book.

55

Preparation Tip: GarlicSeparate the individual cloves by placing bulb on cutting board and gently, but

firmly, applying pressure with the palm of your hand at an angle. This will cause

the layers of skin that hold the bulb together to separate. Alternatively, you can

insert a knife between the individual cloves to separate them from the rest of the

bulb.

To peel the skin off of the clove, place the side of a chef’s knife on it and give it a

quick whack with the palm of your hand. This will loosen the skin so you can

easily remove it.

Slice the garlic into 1/16-inch pieces. Then cut across the slices of garlic using a

rocking motion with your knife, chopping it into the desired size. For minced gar-

lic, chop fine.

Let garlic sit for 5-10 minutes before incorporating it into recipe to allow the con-

version of the maximum amount of garlic’s sulfur-containing phytonutrients to

occur. This will greatly enhance its health-promoting benefits. You’ll notice that as

you let it sit, its notably pungent aroma appears; that because the same com-

pounds responsible for its health benefits are also responsible for its famous

smell and flavor. For more information on the importance of letting garlic sit

before cooking it or eating it, see page 261 of The World’s Healthiest Foods

book.

Preparation Tip: Lemon juiceRinse lemon before cutting. It’s best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using a juicer

or reamer, or squeezing it by hand.

Preparation Tip: FlaxseedsIn order to derive benefits from flaxseeds, they need to be ground to break their

hard shells and allow for the digestion and absorption of their nutrients. While

flaxseeds can be purchased preground, I always prefer to buy whole flaxseeds

and grind them at home right before serving them in a recipe. Flaxseeds can be

easily ground in a coffee grinder. Just make sure to clean the grinder

well both before and after grinding the seeds.

10-Minute Apple Sundae

This recipe is featured on page 437 of The World’s Healthiest Foods book.

2 apples

2 TBS almond butter

1/4 cup maple syrup

1-1/2 tsp almond extract

2 TBS chopped almonds

2 TBS grated coconut

�Ser ves 2

1. In a small mixing bowl, blend the almond butter, maple syrup and almond

extract until smooth. It should be the consistency of caramel sauce.

2. Cut the apples into quarters and core. Then cut the quarters into three pieces

lengthwise and 1/2-inch pieces crosswise. Place in two serving bowls.

3. Drizzle the sauce over the two bowls of apples and top with almonds and

coconut.

Note: Use different varieties of apples, such as Golden Delicious, Granny Smith,

or Braeburn for a mixture of taste and color.

57

Preparation Tip: ApplesRinse apples under cold running water before cutting. To slice apples cut apples

in half. Cut each half in half and cut out core. Cut each quarter the thickness

desired.

Once apples are cut, the enzymes in the flesh will oxidize, causing it to turn

brown. To prevent this browning, prepare a bowl of water large enough to hold

the quantity of apples you will be slicing. For every 2 cups of water, add 2 TBS

lemon juice. Add apple slices to the lemon/water solution as you cut them. When

you are done slicing, use a colander to strain the apples.

Preparation Tip: AlmondsWhole shelled almonds can be chopped by hand or can be placed in a food

processor to chop. If using a food processor, it is best to pulse on and off a few

times instead of running the blade constantly as this will help ensure that you

end up with chopped almonds rather than almond butter.

58

Healthy Lifestyle Tea

2 cups brewed green tea

2 tsp lemon juice

1. Add 1 tsp lemon juice to 1 cup of brewed tea.

Optional: if you’re sensitive to caffeine, you can

drink decaffeinated green tea instead.

For more information about Healthy Lifestyle Tea, see page 31 of The World’s

Healthiest Foods book.

Serves 2

Preparation Tip: Green teaGreen tea has numerous health benefits. Research studies have shown that

three cups of green tea a day can reduce body weight and waist circumference

by 5% in three months. Not only does it inhibit the breakdown of fats, it also

increases your metabolism. Concentrated in antioxidant catechin phytonutrients

such as epigallocatechingallate (EGCG), green tea also helps to inhibit the oxi-

dation of LDL-cholesterol, which when oxidized is one of the contributing causes

of atherosclerosis. Therefore, green tea can play an important role in a diet that

promotes cardiovascular health. Additionally, research has shown a connection

between catechin intake and decreased risk of many types of cancers.

When preparing green tea, use four grams of loose tea leaves for each eight

ounces of water. Although heartily boiling water is used to brew black and oolong

teas, green tea needs much lower temperatures (160-170˚F; 79-85˚C). Some

types of green tea only need to steep for 30 to 60 seconds although varieties

such as Nilgiri and Dragonwell will take longer.

Preparation Tip: Lemon juiceRinse lemon before cutting. It’s best to juice a lemon when it’s at room tempera-

ture since it produces more juice when it is not cold. Roll the lemon under the

palm of your hand on a flat surface to extract more juice. Cut the lemon in half,

removing the visible seeds from the fruit. You can juice the lemon using a juicer

or reamer, or squeezing it by hand.

59

SHOPPING LIST FOR WEEK 3 MENU

This shopping list will prepare Week 3’s menu for two people. If your group con-

sists of four people, you should buy double the amount of ingredients listed. If

your group consists of six people, you should buy triple the amount of ingredi-

ents listed. If your group consists of eight people you should multiply by four

times the amount of ingredients listed.

Vegetables1 bunch Arugula

1 medium Butternut squash

1 bunch Kale

1 bunch Parsley, fresh (need 2 TBS chopped)

6 Garlic cloves, medium size

1 Onion, medium size

Fruit2 Apples

12 tsp Lemon juice (about 4-5 lemons should make enough juice)

2 TBS Coconut, grated

Fish1 lb Salmon fillet

Nuts/Seeds1/4 cup Walnuts, coarsely chopped

1 TBS Flaxseeds

2 TBS Almond butter

2 TBS Almonds, chopped

Oils7 TBS Extra virgin olive oil

Dairy2 oz Gorgonzola cheese (optional)

Herbs/Spices/Other2 TBS Light vinegar

2 TBS Dijon mustard

1/4 cup Maple syrup

1-1/2 tsp Almond extract

Green tea

Sea salt and black pepper

60

Healthy Eating Topics of Interest

Omega-3 fatty acidsOmega-3 fatty acids are polyunsaturated fats that have been found to have anti-

inflammatory properties. The most commonly discussed omega-3s in food are

alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic

acid (DHA). ALA is primarily found in nuts, seeds, leafy greens, and other plant

foods. EPA and DHA are concentrated in seafood and algae.

ALA is known as an essential fatty acid because our bodies cannot make it; we

need to get it from our diet. ALA is the building block from which all other

omega-3 fatty acids can be made. For example, ALA can be converted into

other omega-3 fatty acids known as long-chain omega-3 fatty acids, the most

well-known of these long-chain omega-3 fatty acids being EPA and DHA. While

ALA can be converted into EPA in the body, research has suggested that many

people cannot convert it efficiently to DHA; therefore, individuals who don’t con-

sume fish may want to discuss with their physicians alternate ways to ensure

adequate DHA intake.

ALA, EPA, and DHA have all been found to have benefits; all are important

nutrients for optimal health. There has been research showing the anti-

inflammatory and hearth-health benefits of ALA. EPA and DHA are also

anti-inflammatory compounds with many noted health benefits, with DHA

thought to be of particular benefit to the brain and retina since these areas of

our body are concentrated in this type of fatty acid.

The low intake of omega-3s compared to high intake of omega-6s (another

polyunsaturated fat very prevalent in our diet since it is found in soy oil, corn oil,

and other commonly consumed foods) has been linked to many chronic dis-

eases that have an inflammatory basis, such as heart disease, cancer, and

arthritis. That’s because while omega-3s produce compounds that reduce inflam-

mation, omega-6s produce compounds that activate inflammation.

Researchers estimate that most people in westernized societies consume a diet

with an omega-6:omega-3 ratio of somewhere between 10:1 and 20:1. The

suggested goal would be something more like is between 2:1 and .4:1.

Therefore, it’s important to concentrate on eating an adequate amount of

omega-3s throughout the day. Since they each have different functions, it’s

important to focus on consuming all three—ALA, EPA, and DHA.

In 1999, a panel sponsored by the National Institute of Health suggested that

people consume at least 1.2% of calories as omega-3 fats. This would translate

to about 2.5 grams for someone consuming 1,800 calories.

61

By focusing on eating seafood (such as salmon, sardines, tuna, mackerel, and

other cold-water fish), nuts and seeds (such flaxseeds and walnuts) and plant-

based sources of ALA including vegetables and leafy greens, you’ll be well on

your way to a diet rich in health-promoting omega-3 fatty acids.

For more information on omega-3 fatty acids, please see:

The World’s Healthiest Foods book: Page 770

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=nutrient&dbid=84

World’s Healthiest Foods Rich in Omega-3 Fatty Acids

Best Sources of Omega-3 Fatty Acids from World’s Healthiest Foods

(Seafood Sources: contain EPA, DHA, and DPA)

Food Serving Cals Amt DV(%) Nutrient WHF

Size (g) Density Rating

Salmon 4 oz-wt 262 2.1 83.6 5.7 Excellent

Scallops 4 oz-wt 152 1.1 44.0 5.2 Very good

Sardines 4 oz-wt 191 1.4 54.4 5.1 Very good

Shrimp 4 oz-wt 112 0.4 14.8 2.4 Good

Cod 4 oz-wt 119 0.3 12.8 1.9 Good

Tuna 4 oz-wt 158 0.3 13.2 1.5 Good

Best Sources of Omega-3 Fatty Acids from World’s Healthiest Foods

(Plant Food Sources: contain ALA)

Food Serving Cals Amt DV Nutrient WHF

Size (g) (%) Density Rating

Flaxseeds 2 TBS 95 3.5 140.4 26.6 Excellent

Walnuts 0.25 cup 164 2.3 90.8 10.0 Excellent

Cauliflower 1 cup 29 0.2 8.4 5.3 Very good

Cabbage 1 cup 33 0.2 8.0 4.1 Very good

Romaine 2 cups 16 0.1 3.2 3.7 Good

lettuce

Broccoli 1 cup 44 0.2 8.0 3.3 Good

Brussels 1 cup 61 0.3 10.4 3.1 Good

sprouts

Winter 1 cup 80 0.3 13.6 3.1 Good

squash

Tofu 4 oz-wt 86 0.4 14.4 3.0 Good

62

For more information sources of omega-3 fatty acids, please see:

The World’s Healthiest Foods book: Page 770

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=nutrient&dbid=84

Wild vs. farm-raised salmonI highly suggest purchasing wild-caught salmon since it not only better for you

but better for the environment.

The fat content of farmed salmon has been found to be much higher than in wild

salmon; FDA statistics show that it is between 30-35% fat by weight. Wild salmon

has a 20% lower fat content and a 20% higher protein content. Farm-raised fish

have been found to have much higher amounts of pro-inflammatory omega-6s

than wild-caught fish.

The rich pink color of wild salmon comes from carotenoids that they get by eat-

ing pink krill; but on aquafarms, the rich pink hue of farmed salmon is supplied

by a synthetic pigment. Farmed fish are vaccinated as small fry and given antibi-

otics and pesticides later in life to ward off infection; wild salmon do not have

exposure to these chemicals. Additionally, farm-raised salmon may be more

prone to contamination; several studies have shown that farmed salmon accu-

mulate more cancer-causing PCBs and toxic dioxins than wild salmon.

For more information on wild vs farmed salmon, please see:

The World’s Healthiest Foods book: Pages 483, 488

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=foodspice&dbid=104#purchasequalities

Concern about mercury in fishMercury contamination of fish is a definite concern for all individuals, particularly

for pregnant women, women considering pregnancy, and children. Yet, fish do

have health benefits. They have always been recognized to be an excellent

source of protein. In more recent years, cold-water fish have also been recog-

nized as excellent sources of omega-3 fatty acids, including EPA (eicosapen-

taenoic acid) and DHA (docosahexaenoic acid). Risk of mercury contamination

has thrown some of these nutritional benefits into question, and the benefits-

versus-risks of fish have become a matter of widespread debate. Do the nutri-

tional benefits of fish, including their rich omega-3 fatty acid content, outweigh

the risk of mercury exposure?

I believe the answer to this question is "yes"—but a conditional yes, rather than

an unconditional one. Yes, the nutritional benefits of fish outweigh the risk of

mercury exposure, provided that (1) lower mercury fish are chosen for consump-

tion and (2) total weekly intake of fish stays fairly restricted.

63

Safe levels of mercury exposure (including consumption of mercury-contaminat-

ed fish) are controversial because "safe" really depends on who is trying to stay

safe and the specific health dangers they are facing. Exactly how much could

such a person eat? Here the answer would depend on the person's age, physi-

cal activity level, body size (height and weight) and other factors, including

immediate performance goals. To get the best answer about how much fish you

can eat without worrying about mercury contamination, it would be advisable to

speak with your physician who can guide you to a clearer understanding.

Following is an excerpt from the Fish & Shellfish Guide on page 457-9 of The

World’s Healthiest Foods book. The Guide details mercury levels, omega-3 fatty-

acid levels and sustainability issues related to different fish. The following mercu-

ry information is from the 2001 report of the USDA Office of Seafood.

Not detected/ Safe to eatSalmon

Sardines

Scallops

Shrimp (domestic)

Oysters

Medium Levels (.020-.072 ppm)Tuna (canned white)

Cod

Dungeness crab

Alaskan king crab

Mahi mahi

Medium/High (.020-.1.45 ppm)Halibut

Sea bass

Tuna, albacore

Tuna, yellowfin

Lobster, Maine

High (.073-.1.45 ppm)Swordfish

Tilefish

Marlin

Shark

Tuna, bluefin

King mackerel

For more information on mercury contamination in seafood, please see:

The World’s Healthiest Foods book: Pages 457, 463

The World’s Healthiest Foods website:

http://whfoods.org/genpage.php?tname=george&dbid=103#answer

64