Why some fish should be a part of any athlete's diet

Eating fish is good for you. Research shows that it helps us fend off such ailments as heart disease and depression.

But here's the catch. Recent headlines about "toxic fish" may have you thinking something's fishy. So what should you do? Keep eating fish. Loaded with healthy nutrients, fish should be a centerpiece in an active person's diet -- as long as you know how to reel in the right kind. Here's our advice.

Fish Fact #1: The Fattier The Better: When it comes to most meats, it makes sense to cut the fat. Well, throw out that advice for seafood, because, with fish, more fat is fine. Fatty fish such as salmon, sardines, herring, trout and mackerel are the only reliable dietary sources of two potent omega-3 fatty acids -- eicosapentanoic acid (EPA) and docosahexanoic acid (DHA) -- which have a broad range of health benefits. These omega-3 fats contribute to the optimal functioning of our cardiovascular and nervous systems as well as our brains. EPA and DHA can also strengthen bones, fight depression and certain cancers, ward off Alzheimer's, reduce body fat, enhance vision, lower blood pressure, stamp out dry skin, dampen the pain of arthritis and improve cholesterol levels. And, because it helps reduce inflammation, fish fat may also help minimize muscle irritation associated with regular exercise. Holy mackerel!

Fish Fact #2: Fish Swims in Protein: Just like meats, fish are an excellent source of high-quality protein. Just 4 ounces of salmon delivers 25 grams of protein your body can use to repair and build lean body mass. Canned salmon in a whole wheat pita is a first-rate postworkout meal.

Fish Fact #3: Fish is Nutrient-Dense: Fish has iron, which helps carry oxygen to your working muscles; B vitamins, which play a central role in energy metabolism; and vitamin D, which is a potential cancer fighter. And just 3 ounces of canned tuna forks over a full day's requirement for selenium, which is an antioxidant that helps mop up disease-causing free radicals.

Fish Fact #4: Toxins Accumulate in Fish: Linked to learning and memory problems, immune- and nervous-system dysfunction, birth defects and potentially even cancer, dangerous chemicals such as mercury, dioxins, DDT and PCBs have made their way into lakes, rivers and oceans. "A general rule of thumb is that large predatory fish like swordfish, tuna, shark and Chilean sea bass accumulate the most toxins," reports Timothy Fitzgerald, a scientist with the Environmental Defense Oceans Program. But not all seafood is drowning in contaminants. Fitzgerald recommends Alaskan wild salmon, Arctic char, trout, sardines, Pacific halibut and tilapia as healthy alternatives.

On the other hand, albacore "solid white" tuna has roughly three times more mercury than "chunk light" tuna. "Albacore is a much larger fish than the skipjack used for light tuna, so it accumulates more mercury," Fitzgerald says. So if you're a fan of tuna, make sure to stick with the cheaper stuff. Or, better yet, take Fitzgerald's advice and switch to canned salmon, which is not only lower in mercury but also higher in omega-3s.

Matthew Kadey is a Toronto-based dietitian and free-lance writer. (mattkadey.com)