Sardines and Herring

Dear thmi-fms subscriber,

In an earlier email to the list I mentioned some of the foods that I think would be good to include in a healthy diet. Sardines, Herring, and (ocassionally) oysters (for its high zinc value) were on that list.

Vitamins come in two varieties, water soluble and oil soluble. Water soluble vitamins, such as the B vitamins and vitamin C, must be in your daily food intake since they do not remain in the body long. Oil soluble vitamins, such as vitamins A, D and E, remain in the system much longer. It is the oil soluble vitamins that a person can possibly consume toxic levels. However, if a person is getting them from food sources, consuming to toxicity is unlikely.

Many of the articles on the health benefit of eating fish recommend that fish be eaten twice a week. Some kind of oily fish should be eaten at least once a week.

Pertaining to CFS/FMS, one goal of the program is to improve the condition of the blood so that it can better do its job of carrying oxygen and nutrients to the cells throughout the body and removing metabolic waste products from the cells. Fish, once a week, will help in keeping the blood and arteries healthy.

Public ignorant of oily fish guidance

The following excerpts are taken from "Fats that Heal, Fats that Kill" by Udo Urasmus.

Some fish oils are associated with clean arteries and freedom from fatty degeration. The health secret in these oils was discovered only recently, and revolves around two w3 fatty acids called eicosapentaenoic acid (EPA, 20:5w3) and docosahexaenoic acid (DHA, 22:6w3), respectively. [pg.259]

EPA and DHA keep our platelets from getting too sticky. They also appear to lower fibrinogen levels in our arteries and can lower triglycerides by up to 65%.[pg.260]

The richest sources of EPA and DHA are high-fat (10 to 15%) cold-water fish like salmon, sardines, mackerel, trout, and eel.[pg.262]

EPA and DHA from fish take about 2 to 3 weeks to be completely metabolized in our body after being consumed. Their triglyceride-lowering, platelet-'unsticking', and artery-protecting effects last the same length of time. [pg.263]

Fishing for a Healthy Heart?

Some people avoid eating fish for fear of mercury toxicity. Mercury accumlates in the body, and this is true in fish as well. Fish to avoid for possible high mercury levels are preditory fish such as shark and swordfish since they likely have accumulated mercury from eating other fish. Also, fish that have a longer life may have a greater chance of accumulating mercury. Smaller fish, such as sardines and herring, are most likely to be free from mercury accumulation. The health benefits of eating these fish likely outweigh any potential harm from the levels of mercury they may have.

Mercury Levels in Fish
FDA: Mercury Levels in Commercial Fish and Shellfish
EPA: Fish Advisories

If mercury toxicity is a concern, one reported benefit of far infrared sauna is that it helps eliminate mercury from the body through perspiration.

I'll write about one of the other suggested foods in another email.

All the best,