Tag: pesticides

3. FISH IS HEALTHY, BUT NOT TOO MUCH PLEASE (health project99+)

Summary: eating fish is healthy. However, due to an increasing number of foreign substances like mercury, one has to limit fish consumption. When I realized this I cut down my fish consumption by half.

Fish: great, but from now on a cautious “yes”

At home, we used to eat fish almost every day over the past five years. The health benefits of fish are well known. However, we neglected important dangers. Issues like PCBs, nano plastics, and mercury are truly concerning. Other heavy metals and antibiotics in farmed fish also worry me as an enthusiastic fish consumer. 

So I dived into this topic to see whether we could continue eating fish every day. The short and sad conclusion is “no”. It was already “no” to farmed fish. We should also avoid fish that is most likely to have high levels of mercury. PCBs and nano plastics are also concerns. This is all easier said than done. When buying fish, the amounts of mercury and other harmful components are not labeled. They probably never will be, as they are difficult to measure. With mercury it is more or less known which fish is mercury heavy and which not. When it comes to farmed fish, you can find out what is wrong. But what about other heavy metals? PCBs? Nano plastics?

2. Why take the risk?

To those who say that the Japanese eat fish almost daily, I admit I have no answer. They argue that Japanese are among the longest-living people in the world. Food and health are complex issues, as I have come to realize over the past few years. 

Not everything is scientifically proven. However, there are many indications of potential negative effects from eating fish more than a few times per week. So, why take the risk? Especially when you can maintain a very balanced diet without consuming fish daily.

3. Do you need fish for your necessary protein intake?

We humans have several other protein sources legumes, nuts, eggs, light French quark, soya milk, seeds, and plant-based proteins. In another blog I wrote that people tend to undereat protein, something that is very harmful especially if one ages. Eating fish helps. Chicken also helps. For us, fish is “just” one of the protein sources. It is an important contributor to a tasty meal.

4. Just to repeat the benefits of fish. It is an excellent source of high-quality protein. It also provides omega-3 fatty acids, especially in fatty fish like herring and salmon. Additionally, it contains vitamins such as vitamin D and B2. It also has minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3 fatty acids are beneficial for heart health. They may lower the risk of heart attack and stroke. He/she who eats fatty fish a few times per week really should not take Omega-3 supplements. 

One portion of fatty fish can provide a significant amount of EPA and DHA. Fish like salmon, mackerel, sardines, or herring can offer approximately 250 to 500 mg of these nutrients. The exact amount depends on the type and size of the fish. This amount is typically recommended for maintaining overall heart health. Most sources I read talk about two portions per week of fatty fish.

5. Lean (white) fish typically contains much lower levels of omega-3 fatty acids. This is in comparison to fatty fish such as salmon, mackerel, sardines, and herring. Omega-3 fatty acids are primarily found in the fats of fish. White fish are usually much leaner, so they provide fewer omega-3s. They remain a healthy option as they provide high-quality protein, vitamins, and minerals. 

Some examples of lean fish include Cod, Haddock, Pollock, Hake, Flounder, and Sole. Tilapia (but see my critical remarks on farmed fish), Whiting, Bass, and Shrimps are also lean fish. The following white fish are, unfortunately high on mercury: Sea bream, Sea bass and Turbot.

All international health agencies recommend two portions of fish, with a maximum of three (150 grams). At least one portion should be fatty fish, like herring or salmon. The other can be white fish like cod. White fish lack however the all-important omega-3 with EPA (“eicosapentaenoic acid”) and DHA (“docosahexaenoic acid”),

6. Mercury: important to realize the potential impact on your health

In this blog, I delve a bit deeper into one of the dangers of eating fish: mercury. It is a hazardous heavy metal that we primarily ingest through eating fish. Once it reaches the brain, it can remain there for decades, accumulating and impacting the nervous system. Serious stuff. Other heavy metals, PCBs, and nano plastics might be just as dangerous. These topics will be discussed in other blogs.

(Note: PCBs, or Polychlorinated Biphenyls, are a group of man-made organic chemicals consisting of carbon, hydrogen, and chlorine atoms. They were widely used in various industrial and commercial applications. PCBs have been found to have significant environmental and health impacts; studies are ongoing.)

Some things are recent developments, like nano plastics. We know it is a developing health scare worldwide. Its consequences are not yet known. I cannot imagine that it is good for your body. Who wasn’t alarmed to read that the average adult brain now contains a spoonful of nano plastics? Also a topic for a future blog.

7. From mercury to methylmercury: a technical explanation

Mercury is a global pollutant. It enters water bodies for 1/3 through atmospheric deposition. This deposition results from natural events like volcanic eruptions. For 2/3, mercury enters through human activities such as coal burning and industrial processes. 

The legacy of human use of mercury has caused mercury to be released into the environment in enormous quantities. These releases amount to hundreds of thousands of tons. The levels of mercury in the atmosphere at the moment are up to 500 % above natural levels. In the oceans, the concentrations of mercury are about 200 % above natural levels.

Mercury can undergo chemical transformations once it is deposited to the landscape. Of greatest concern to fish, wildlife, and humans is mercury’s conversion to methylmercury. This conversion is most common in wetlands that are periodically flooded, where the bacteria that facilitate the process are abundant.

Fish absorb methylmercury from the water they live in and from the organisms they eat. Methylmercury is a highly toxic form that accumulates in fish, especially in long-lived and predatory species.

8, Bioconcentration (or biomagnification) refers to the process by which mercury concentrations increase as they move up the food chain. This process results in higher concentrations in higher-level predators such as fish, birds, minks, and otters. Through bioconcentration, mercury levels can increase by 100 to 1,000 times or more. As a result, even low concentrations of mercury in water can contaminate an entire food chain. This contamination makes fish unsafe for human consumption.

Mercury usage and emissions have been reduced in regions such as Europe and North America. Despite this, environmental levels of mercury are likely to remain high for a long time. This persistence is due to mercury’s long lifetime in the environment and increasing emissions in other parts of the world. These emissions can travel long distances. In fact, about half of the mercury deposited in Europe comes from outside the continent.

The biological half-life of mercury is estimated to be approximately 30 to 60 days in the body. The half-life of mercury in the brain is not entirely clear. However, it is estimated to be as long as approximately 20 years.

9. Fish with high or low mercury level

Mercury levels differ from one species of fish to the next. This is due to factors such as the type of fish, size, location, habitat, diet and age.

Fish that are predatory (eat other fish) are large and at the top of the food chain, and so tend to contain more mercury. This includes tuna and swordfish. Try to avoid them and go for wild salmon, herring, sardines etc.

10. Potential Health impact is serious

The health impacts of mercury are dose-related, but the main concern is its impact on fetuses and young children. Mercury exposure can occur in the womb due to a mother’s consumption of seafood, which can have significant and lifelong effects on a baby’s developing brain and nervous system. This exposure can affect memory, language, attention, and other skills. In Europe alone, it is estimated that more than 1.8 million children are born each year with mercury levels above recommended safe limits.

In adults, chronic mercury exposure can lead to neurological and developmental issues. Symptoms of mercury poisoning can include tremors, memory problems, and cognitive deficits. In severe cases, it can affect kidney function and the respiratory system. Mercury exposure can also potentially impact cardiovascular and immune health in adults.

11. Possible symptoms of methylmercury poisoning may include

Loss of peripheral vision; pins and needles” feelings, usually in the hands, feet, and around the mouth; lack of coordination of movements; impairment of speech, hearing, walking; and/or muscle weakness.

12. Testing

It is possible to measure the levels of mercury in your body through blood tests, urine tests, and hair analysis. The last method is particularly interesting. Measuring mercury levels in hair can provide an estimate of long-term exposure to methylmercury. Hair accumulates mercury steadily as it grows. This reflects exposure over months rather than days. This is useful for assessing chronic exposure.

13. My Experience

For years, we enjoyed our daily fish meals. However, preparing this blog made me realize my naivety during all those years. Yes, fish is healthy. However, it can also carry many harmful substances. These include heavy metals, PCBs, nano plastics, and antibiotics.

We ate tinned sardines and mackerel. We also had deep-frozen cod from the North Atlantic. Of course, we enjoyed sustainably fished fresh Dutch herring and the occasional wild salmon.

It proved to be almost impossible to get hard data on which fish carries which substances. It is probably too complex; I realize this. But, I have read too much worrying news from reliable sources to continue with my current level of fish consumption.

So we decided to cut down on fish. We enjoy Dutch herring once or twice a week. We have wild salmon once a week. Both are oily fish providing omega-3 fatty acids.

Additionally, I will do a hair analysis to check if mercury has accumulated in my body.

Time for dinner, but no fish tonight :). Enjoy a long and healthy life,

Robert, your health friend

2. FROZEN OR FRESH VEGETABLES AND FRUIT? PARENTS ARE NOT ALWAYS RIGHT (health project 99+)

Our parents, at least mine, believed wholeheartedly that fresh vegetables and fruits are “better” than frozen. Sorry, Mom and Dad, but you weren’t correct, at least not for 90%. For most vegetables and fruits, my motto is: buy them frozen or freeze them if you buy large amounts of fresh produce. A few points I give my parents: freezing lettuce is a remarkably bad idea. Bananas should be eaten fresh from the peel, so to speak, and only frozen if you’re using them for smoothies.

I will dive into the differences between fresh and frozen. Let me make one thing clear: both are good choices. They are necessary as part of a healthy lifestyle.

1. Let us define “better.”

a. Nutritional Value: Frozen vegetables are often frozen shortly after harvest, preserving many nutrients and vitamins. Fresh vegetables might take some time to get from the farm to your table. During this period, some nutrients might degrade. This is especially true if they are improperly stored for prolonged periods. Point for frozen.

b. Availability and Cost: Frozen vegetables can be a practical choice when certain fresh vegetables are out of season. Additionally, frozen vegetables are often less expensive than fresh ones. They also have the advantage of a much longer shelf life without losing quality. This is a very important point. A family of four can easily save over 1000 Euros per year. This can be achieved by buying frozen vegetables and fruit in bulk during sales. Moreover, by not discarding wilted vegetables, you save a lot as well. You will need a large freezer, preferably a standing one, as they offer the best overview. In my opinion, a freezer is one of the best investments you can make, both health-wise and financially. Point for frozen.

c. Quality and Taste: Fresh vegetables, particularly when in season and locally sourced, can offer better texture and taste. However, frozen vegetables generally retain good flavor, though their texture could differ slightly after cooking. Point for fresh.

d. (Bacterial) Contamination: We should not underestimate the hygienic conditions. There is often a lack of these conditions under which fresh vegetables and fruits are transported and handled. This is especially true beyond professional handling, at the grocery store and in your home. Fresh produce might not be as thoroughly washed as frozen varieties. Hence, it’s advisable to wash fresh vegetables thoroughly before consumption. Point for frozen.

e. Convenience: For the lazy ones among us (like me), frozen vegetables are typically washed, cut, and ready to use. They save time in the kitchen, which can be particularly beneficial for people with busy schedules. Point for frozen.

f. Use of Pesticides: A growing concern for many. As far as I could find, there’s no significant difference between frozen and fresh regarding pesticides. You must assume that frozen food is well washed and consequently has reduced pesticide residue. Yet, washing after thawing can be tricky. Conversely, fresh produce can be washed thoroughly. All in all, this one is a tie.

So, it’s 4-1 for frozen, with 1 tie.

2. My Experience

Most of the vegetables and fruits we buy are frozen, for all of the reasons mentioned above. My wife and I drink our fruit/vegetables smoothies daily. We also consume lemon juice and soup. So, we have a high turnover of fruits and vegetables. We only buy fresh when we’re preparing dinner with friends or when fresh produce is at a very attractive price. In that case, some cooking is involved afterward to prepare for freezing.

Purchasing our beautiful 2-meter-high, deep purple stand-up freezer has proven to be one of our best health (and monetary) investments. It’s always full, including many 1 kg bags purchased at low prices. Being Dutch, I love a good deal.

3. Which Vegetables Can Be Frozen?

Most vegetables can be successfully frozen with minimal quality loss. Here are a few guidelines:

Green beans, broccoli, cauliflower, carrots, and spinach freeze well, especially if blanched before freezing. 

Peppers, peas, and corn also freeze well without much loss in texture and flavor.

4. Less Suitable for Freezing

Potatoes and zucchini can become mushy due to their high water content.

Lettuce and other leafy salad greens aren’t ideal as they become limp upon thawing.

Cucumbers and celery also lose much of their crispness after freezing.

5. Freezing Fruits

Not all fruits freeze equally well, but many can be frozen successfully while maintaining flavor and nutrition. In my experience, a smoothie is the main use of frozen fruit.

6. Suitable for Freezing

Berries like strawberries, blueberries, raspberries, and blackberries freeze well. They are great for smoothies or baking but less suited for eating fresh.

Bananas can be frozen, preferably peeled and sliced, for smoothies or banana bread.

Stone fruits such as peaches, plums, and nectarines freeze well when peeled and sliced.

Pineapples and mangoes also freeze well when cut into pieces.

7. Less Suitable for Freezing

Watermelon and melons generally become mushy when thawed due to high water content.

Apples can soften after thawing; they’re better for cooking or smoothies after freezing.

Pears can also become too soft unless used in cooking or baking after thawing.

8. Some Techniques

It helps to freeze fruit in a single layer on a baking sheet. This should be done before transferring it to airtight bags or containers. Doing this prevents clumping.

Washing and preparing fruit (peeling, pitting, slicing) before freezing is ideal.

Blanching involves briefly immersing vegetables in boiling water, then quickly cooling them in ice water. It deactivates enzymes that cause quality deterioration, preserving color, flavor, and texture.

9. A Few Words on Nitrates

When discussing vegetables, the topic of nitrates often arises, especially in relation to spinach and leafy greens. Each time, I get concerned because excessive nitrates can lead to various diseases, including certain types of cancer. Fortunately, nitrates are not typically harmful. as long as they’re part of a healthy diet, even when they are present in high levels in some vegetables. Risks only arise when there’s an imbalance. This can happen by eating many leafy vegetables in combination with high nitrate consumption from cured or processed meats or contaminated drinking water.

Enjoy a happy, tasty and healthy life,

Robert, your health friend

9. FOUR DRINKS: (B) LEMONS AND LIMES (health project 99+)

Dear reader,

I hope you are doing fine. Today some words on Lemons and Limes: longevity, prostate, intermittent fasting, vitamin C, tasty and cost effective.

Many women aged between 90 and 100 years old have one thing in common: they drink lemon water daily. It is usually slightly warm. Sometimes they drink it cold. This is better, by the way. Heating up lemon water will destroy some of its benefits.

There isn’t any definitive evidence linking their age and longevity specifically to lemon water consumption. Still, I’ve come across this statement often enough to inspire me. It led me to incorporate daily lemon juice into my own routine.

Furthermore, I’ve seen claims on the internet suggesting that lemon water may positively affect prostate function. While hard scientific evidence supporting this is lacking as well, anecdotal accounts are quite positive, including my own. My personal experience has been encouraging. After six months of drinking lemon water daily, I’ve noticed significant improvements in my bladder performance. There was also a major improvement in my PSA levels. Again, while this is merely anecdotal, it seems to have been beneficial for me.

Daily routine

As part of my daily routine, the first thing I do before breakfast is prepare a lemon drink. I also drink a glass with some added creatine and collagen. I also prepare another glass for my wife. She uses it to take her potent probiotic pill. Occasionally, I use limes instead, or a combination of both lemons and limes. We prepare approximately two liters, which my wife and I drink throughout the day (but not during meals). I use the whole lemon or lime. I add a piece of ginger, about 4 grams per person. Health experts recommend not to overdo it with ginger. I also include a bit of cayenne pepper, about half a teaspoon.

Nutritionally, there aren’t major differences between lemons and limes. Limes have a slightly more bitter taste. Lemons contain more vitamin C, offering 50 mg per 100 grams. In comparison, limes contain 30 mg per 100 grams. Beyond that, they are very similar. Both fruits offer vitamin B6, folate, and vitamin A, and also minerals like potassium. Lemons and limes also give dietary fiber (2.5 grams, roughly 10% of your daily needs), especially if you include the peel and the pith.

Positive claims on internet of top potential benefits of lemons and limes: they can help reduce kidney stones. They are high in vitamin C. They can help reduce the symptoms of vitamin C deficiency and scurvy. They have an antihistamine effect and anti-fungal properties. They can also help reduce uric acid and help increase iron absorption. My comments: these points come up often, but does not mean all of them are necessarily correct.

Two warnings. Do not drink this when you have an ulcer or gastritis. The acidity of lemon juice can damage the enamel of your teeth in the long run. Use a straw, preferably a wide one. Do not drink it right after brushing your teeth.

Intermittent fasting

They are very low in the three macro nutrients like (carbohydrates, proteins, and fats). So, individuals practicing intermittent fasting might consider a lemon drink as an interesting option. One lemon has only about 30 kcal, even when including the peel. Purists might avoid it. Still, I believe starting the day with a 5 kcal glass is acceptable. You can still call yourself an intermittent faster.

Saving money (and pesticides)

Lemons aren’t the priciest fruit, but there are ways to save money. When they are on sale, I buy 30 or 40 and freeze them whole to prevent spoilage. I use the entire fruit. Still, I remove the outermost layer of peel with a peeler due to pesticide concerns. While washing is a possibility, I prefer this precaution to work with a peeler. Removing a thin layer doesn’t significantly reduce the nutrients and fiber. It also ensures we’re not ingesting pesticides. Buying organic is another choice, but they can be more expensive and aren’t always available. Plus, I’m sometimes skeptical of organic claims.

Adding ginger and Cayenne pepper

I’ll cover ginger thoroughly in a separate blog, but it’s reputed to have many benefits, including promoting heart health. There are even indications of potential anti-cancer properties. I’ll also dedicate a separate blog to Cayenne Pepper. It is known for its wide range of health benefits due to its active compound, capsaicin. This includes benefits for heart health.

Thanks for reading, enjoy the lemon and/or lime juice. I also read some excellent pieces on cucumber juice. It does not appeal to me, but I will try. In the future :).

Live a happy and healthy life,

Your health friend, Robert

Selfie on the Kijkduin beach, standing in the cold water