Ode to Sardines

I love Bela Olhão canned sardines -- and not just because they're actually kind of delicious. (Really.) Here's why:

• They're portable, and you can eat 'em straight out of the can, so they're fantastic for long hikes or when you just need an emergency snack. I keep a couple of tins in my office desk drawer; when I'm hungry but too busy to go grab a bite across the street, I'll just break open some smoked sardines.

• They're wild-caught (as well as smoked and canned -- all within 8 hours) in Olhão, Portugal. Exotic!

• Each serving "contains more calcium than a cup of whole milk," is "rich in vitamin D," provides "more calcium and phosphorus than milk, more protein than steak, more potassium than bananas, and more iron than cooked spinach."

• They fit like nobody's business into my Paleo diet.

• You can eat a tin of sardines instead of slurping down your daily dose of fish oil. Sardines are super-rich in anti-inflammatory omega-3 fatty acids, "good fats" that decrease "the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer's disease."

In sum, sardines are awesome for you, and Bela Olhão is one of the tastier brands I've tried. You can find them at Trader Joe's and Whole Foods, so give 'em a shot.

Fish Oil: Great for You! Unless It's Not.

Every morning, I pop a big ass fish oil capsule in my mouth. Fish oil offers tons of health benefits: It's a great source of two long-chain essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)-- Omega-3 fatty acids that help lower triglycerides and boosts cardiovascular and cognitive health. EPA and DHA balance out Omega-6 fatty acids, keeping inflammation in check.

But boy, does fish oil make my burps taste foul. (Usually, my burps taste awesome!)

And now, according to a recently-filed lawsuit by the Mateel Environmental Justice Foundation, a bunch of over-the-counter fish oil supplements were found to contain toxic levels of polyclorinated biphenyls (PCBs), which may pose cancer risks and cause reproductive problems.

The PCB content varies widely: According to the Foundation, "[t]he lowest level, found in Solgar's Norwegian Cod Liver Oil, was 70 times below the highest, found in Now Foods Salmon Oil."

Toxicity can vary widely in fish oil, depending on what kind of fish is used and the contamination in its habitat waters, scientists say. Older, bigger fish tend to build up more PCBs in their fatty tissues than smaller fish, but habitat is still key. Deciphering which products are safest is not easy for consumers: Not all manufacturers state what kind of fish their oil is derived from, and few state which waters the fish come from.

FANtastic.