Last Updated on November 20, 2023 by Cathy
Eating fish supplies you with healthy fats, micronutrients, and protein. Some fish are high in omega-3 fatty acids. Omega-3s are essential for brain health and rebuilding myelin. Eating some fish also exposes you to higher levels of mercury.
Unfortunately, today our rivers, lakes, and oceans are oftentimes polluted. Nearly all fish have traces of mercury, no matter what body of water they come from.
Fish filter the water through their system so the toxins from the water can end up in your body when you eat fish.
Avoiding fish is one way of avoiding mercury. But due to the benefits of eating fish, it’s better to know what you are eating rather than to avoid fish altogether.
Fish You Should Never Eat
1. Farmed Tilapia
I’ve read that farmed tilapia is worse than eating bacon. But, I think it depends on the quality of your bacon. The problem with tilapia is that it is highly farmed. It has small amounts of omega-3 fatty acids and is high in inflammatory omega-6 fatty acids.
Multiple sclerosis (MS) is a chronic inflammatory demyelinating disease.
Farmed tilapia have a diet of corn and soy instead of lake plants. They sometimes come from other countries and are possibly fed chicken and pig feces. Plus they’re given antibiotics and growth hormones to make them bigger.
If you must eat this fish, avoid tilapia that comes from China. Better sources are wild-caught from Candida, Ecuador, Netherlands, Peru, or the U.S.
2. Atlantic Salmon
Salmon is high in omega-3 fatty acids which are beneficial for people with MS. But not all salmon are the same. Most Atlantic salmon is farm-raised because wild Atlantic salmon are an endangered species.
Since they are farm-raised they’re more likely to contain contaminants. Plus, have higher levels of omega-6s.
Because they are farm-raised they don’t have that familiar pink color. Therefore, fish farmers add pigmenting compounds to the feed. There’s no nutritional value, it’s for looks only.
As far as MS goes, wild-caught Alaskan salmon is the most important. It contains healthy omega-3s and doesn’t cause harm or damage as farm-raised does. Fresh is best but frozen is better than farm-raised.
Wild-caught Alaskan salmon is the best and safest to eat.
3. Atlantic Bluefin Tuna
Like salmon, not all tuna are alike. Albacore (white) tuna has more mercury than canned light tuna. Although it still has higher levels of mercury than yellowfin tuna.
The same with Atlantic bluefin tuna which is often used as a sushi ingredient. Unfortunately, bluefin tuna are being overfished to the point of near extinction. Avoid bigeye tuna completely (it is not used for canned tuna).
The best brand of canned tuna, salmon, or sardines is Wild Planet. They are a company dedicated to providing sustainable products. Yes, they are a little expensive but your health is worth it.
4. King Mackerel
King mackerel is high in omega-3s but it also has high levels of mercury. The Food and Drug Administration (FDA) warns women of childbearing age and children to avoid it. On the other hand, Atlantic mackerel is high in omega-3s and low in mercury.
5. Grouper
The FDA claims grouper is a good choice of fish to eat. However, it also has high levels of mercury. Although it contains less mercury overall, you don’t want to eat it more than twice a week.
An Oceana report found 82% of the 200 grouper tested the labels were incorrect. People thought they were eating grouper when in fact, they were eating an unknown fish.
6. Swordfish
Swordfish is an excellent source of omega-3s, niacin, vitamin B12, and zinc. But it contains much higher levels of mercury. The FDA recommends women of childbearing age and children avoid eating it altogether.
7. Shark
Sharks are very high on the food chain. This means they are eating fish that are high in mercury. According to one study, one-third of them came in with higher levels than the FDA’s recommendation.
Plus, sharks are becoming threatened with extinction. Some have declined so much that they are critically endangered. Sharks may have a scary reputation but they play a critical role in the health of our oceans.
Fish You Should Eat
When you eat fish that is high in mercury or other toxins you are eating the mercury and toxins. It raises inflammation which leads to diseases like heart disease and autoimmune diseases.
The best kind of fish to eat is wild-caught fish, not farm-raised.
Eat at least two 8-ounce servings of fish that are lower in mercury each week. Fish high in omega-3s are best for brain health and to help rebuild myelin. Fish is a good source of protein, omega-3s, vitamins B12 and D, iron, and minerals.
Look for sustainable sources. Sustainable fishing means leaving enough fish in the ocean. And protecting threatened species and their habitats.
According to the National Oceanic and Atmospheric Administration:
“Sustainable seafood is the most environmentally efficient source of protein on the planet.”
Avoid fish with the highest levels of mercury:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
- Tuna, bigeye
7 Fish You Should Never Eat
All fish contain some level of mercury, that’s the world we live in today. Be smart and choose a variety of fish that are lower in mercury. There are many types of fish that are both nutritious and lower in mercury.
Check out the Monterey Bay Aquarium SeafoodWatch to help choose the best seafood. You can find their website here: https://www.seafoodwatch.org/. If you don’t eat fish, you should take a good-quality omega-3 supplement. A good plant-based omega-3 supplement is Vimergy Vegan EPA/DHA.
Be aware of what fish you are buying and ALWAYS read the labels.
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Resources:
https://www.fisheries.noaa.gov/
https://www.fda.gov/food/consumers/advice-about-eating-fish
https://www.fisheries.noaa.gov/insight/understanding-sustainable-seafood
Photos by David Clode and Vidar Nordli-Mathisen on Unsplash, Alexandr Podvalny, and GEORGE DESIPRIS from Pexels and congerdesign from Pixabay.
7 Fish You Should Never Eat
Oops typo! Best sources of Tilapia are from Candida? Oh, no. LOL!