Q I read your article a few months ago about mercury in tuna. Now there are reports that we should be concerned about contaminants in salmon. We have been told to eat these fish for their beneficial fats. What are we to do?

		Mary Alice Gettings and Cindy Javor are registered dietitians for Penn State Cooperative Extension. Their column appears every other Thursday in PG Food. If you have a question about nutrition or food safety, call 724-774-3003 in Beaver County or 412-473-2540 in Allegheny County. Hours are 8:30 a.m. to 4:30 p.m. Mondays through Fridays.

A Yes, there are beneficial fats -- omega-3 fatty acids -- in fish such as salmon, mackerel, herring and sardines, which are becoming one of the most talked about nutrients in our attempt to reduce the risk of many diseases. You are also correct that we should be concerned about contaminants in fish.

Let's first take a look at the benefits of omega-3 fatty acids. Studies have looked at the effects of omega-3 fatty acids on many diseases and conditions, including attention deficit disorder, asthma, heart disease, diabetes, inflammatory bowel disease, migraines, mood disorders, multiple sclerosis, osteoporosis and rheumatoid arthritis.

The research is strongest in showing the benefits of omega-3 fats in heart disease, mood disorders and rheumatoid arthritis. The way these fats may reduce the risk of these diseases is through their anti-inflammatory action. They may reduce cholesterol being deposited in the arteries and blood clotting and, therefore, decrease risk of heart disease.

When it comes to mood disorders, such as depression and bipolar disorder, the omega-3s may act as an anti-inflammatory and/or help the neurotransmitter serotonin carry messages from one brain cell to another. Because rheumatoid arthritis is an inflammatory disease, omega-3s may help to alleviate the symptoms associated with this disease.

Omega-3 fatty acids are polyunsaturated fats. The specific compounds from fish (salmon, mackerel, herring and sardines) and omega-3 enriched eggs that may benefit health are eicosapentaenoic acid and docosahexaenoic compound.

Alpha-linolenic, the non-animal source of omega-3s, is found in ground flaxseed, walnuts and purslane, a green vegetable. While these are great sources of omega-3s, some people may not be able to convert the alpha-linolenic to EPA and DHA, the compounds the body uses to reduce inflammation.

There is concern about contaminants in farm-raised salmon. These salmon are fed fish meal, which is made from small fish that contain PCBs. PCBs settle in the fatty part of the fish, where the omega-3s are found, and possibly increase cancer risk. While farm-raised salmon was found to have as much as 10 times more PCBs and dioxins than wild Alaskan salmon, both are below the allowable limit set by the Food and Drug Administration, but not below the limit set by the Environmental Protection Agency.

So what are you to do if you like salmon? Limiting your intake of farm-raised salmon to 3 ounces per week is a safe bet. Wild salmon, although much more expensive, doesn't need to be limited as much. As of Sept. 30 all seafood will be required to state on its label where it's from and whether it's farm-raised or wild.

Look for farm-raised salmon from the U.S., Canada and Chile, since it was found to contain much lower contaminants as compared to those from Germany, Norway, Scotland, England and France.

While the FDA sets a recommendation for a daily dose of omega-3s, you may want to consider fish oil supplements. The current daily recommendation is 1,000 milligrams of DHA and EPA combined. When purchasing fish oil supplements, make sure the contaminants are taken out.

Also, be aware that fish oil capsules thin the blood, can cause heartburn and sometimes cause a fishy taste in the mouth.

For more information, call your local Penn State Cooperative Extension office. Omega-3s will be discussed April 24 at the fourth annual Women's Wellness Conference, co-sponsored by Cooperative Extension, American Heart Association and Penn State Beaver, where the conference will be held. To register, call the AHA at 412-243-5394, ext. 158.