Fish and Crustaceans

Question 1

Fish: Benefits

Answer 1

• Complete protein, omega 3, Vitamin D, B2, calcium, phosphorus, iron, zinc, iodine, magnesium, potassium.
• Oily fish (‘SMASH’) Sardines, Mackerel, Anchovies, Salmon, Herring (these are high in omega 3, vitamin D and lower in mercury due to their small size). Sardines are highest in omega 3.

Question 2

Fish: Negatives

Answer 2

• Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long living, predatory fish such as tuna, shark, swordfish.
• Overfishing severely reduced fish numbers in oceans and rivers.

Question 3

Cod

Answer 3

Vitamin B3, B12, phosphorus, selenium

Question 4

Tuna

Answer 4

Vitamin D, selenium, omega 3

Question 5

Seabass

Answer 5

Vitamin B1, B2, A, C, calcium, phosphorus, iron

Question 6

Mackerel

Answer 6

Vitamin D, B3, B12, phosphorus, selenium, omega 3

Question 7

Trout

Answer 7

Vitamin D, B12, potassium, selenium

Question 8

Salmon

Answer 8

Vitamin D, B3, B12, selenium, phosphorus, omega 3

Question 9

Farmed Fish

Answer 9

• Always opt for wild caught fish (not farmed), and avoid canned fish which compromises the nutritional content (esp. vitamin C).
• Farmed fish are raised in overcrowded cages and tanks in contaminated water. They:
- Contain dyes and toxic chemicals (PCB’s, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
- Lower omega 3 content.
- Are vaccinated and de sexed.
- Have more diseases and deformities.
- Are cruel and bad for environments & ecosystems.

Question 10

Crustaceans and Shellfish: Benefits

Answer 10

• Complete protein, omega 3, vitamin B12, zinc (esp. oysters), iron, magnesium.

Question 11

Crustaceans and Shellfish: Negatives

Answer 11

• Crustaceans are high in cholesterol.
• Food poisoning is common.
• Prawns are intensively farmed in Asia.
• Waste feeders that accumulate toxins (incl. mercury).
• Ensure to avoid unless from guaranteed clean water sources.