常吃4种鱼恐患脑退化症?推介2种低水银鱼 患心脏病风险减30%
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不少健康饮食法均强调宜多吃深海鱼类,到底吃哪种鱼最好?有医生表示,有4种深海鱼重金属含量较高,经常进恐致脑部退化。另有研究指,进食2种水银含量较低的鱼类,患心脏病风险可降低30%。
深海鱼类水银高?经常食用恐脑退化?
减重医生萧捷健在其Facebook专页发文指,鱼类大多都含有Omega-3多元不饱和脂肪酸,当中以深海鱼类含量最丰富,能够抑制压力荷尔蒙皮质醇、抗发炎。然而,有些深海鱼的重金属含量较高,如果经常进食,恐怕有损健康,例如增加患神经系统疾病的风险。
萧医生表示,美国食药局(FDA)根据不同海产的水银含量,分为3大类:
- 水银含量较低:每周可吃2至3次
- 水银含量尚可接近:每周应吃1次
- 水银含量较高:应尽量避免进食
4种鱼类高水银 应尽量避免进食
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为何深海鱼水银含量较高?
美国食药局表示,以下4种深海鱼类位于食物链的高层,由于会进食大量不同的生物,导致体内容易累积水银和其他重金属,平均每公斤鱼肉中含有0.5至1.5毫克水银,经常进食有可能增加患神经系统疾病(如脑退化症)的风险。
小心4种高水银鱼类
- 吞拿鱼
- 鲨鱼
- 旗鱼
- 剑鱼
20种鱼类海产水银含量较低 每周可吃1至3次
美国食药局列出20种水银含量较低的鱼类及其他海产,建议每周可吃1至3次,减低引致心血管疾病的风险。
什么鱼类海产水银含量较低?
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20种低水银鱼及海产
美国食药局表示,鳀鱼、大西洋鲭鱼、鲶鱼、花甲、蟹、小龙虾、比目鱼、蠔、鲽鱼、三文鱼、沙甸鱼、扇贝、鲱鱼、虾、鳎鱼、鱿鱼、鳟鱼、鲭鱼,每周可吃2至3次。至于智利海鲈鱼(白鳕鱼)和鲷鱼,则建议每周吃1次。
吃2种低水银鱼 患心脏病率可减30%
美国心脏协会曾于国际期刊《循环》(Circulation)发表研究指,很多深海鱼类均含有Omega-3脂肪酸、EPA和DHA。不过,EPA和DHA无法由人体自行合成,必须透过饮食补充。如果适量进食重金属含量较低的深海鱼,有助预防心血管疾病。
吃什么鱼可防心脏病?研究结果如下
吃什么鱼可防心脏病?
根据上述研究,每周吃2至3次重金属含量较低的深海鱼类,患心血管疾病的风险降可减20%至30%。萧捷健医生举例指,鲭鱼、三文鱼这两种常吃的鱼类,水银含量也较低。
他提醒,只要不是大型的深海鱼类,进食普通的养殖鱼如鲈鱼、鲷鱼等都不用担心有重金属问题。
什么是水银(汞)?对身体有何影响?
根据香港食安中心资料,水银(汞)一种是金属元素,可能会从天然途径或工业活动释放至空气和水中,并进入食物链内。一旦人体摄取水银,可能会对神经系统造成损害,特别是发育中的脑部。
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