Fish can have many health benefits. Fish is a high-quality protein and can be a rich source of nutrients such as Vitamin D, calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. The best fish are the ones highest in Omega-3 fatty acids and low in toxins. Yes, unfortunately, fish can have toxins such as dioxins and PCBs. The more polluted our oceans and bodies of water become, the more toxins fish take in. Fish can also have high levels of mercury which is toxic to the nervous, digestive, and immune systems. Fish that should be avoided due to mercury contamination include shark, ray, swordfish, marlin, king mackerel, tilefish, orange roughy, ling, and southern bluefin tuna. Safe fish choices with lower levels of mercury include salmon, sardines, herring, trout, canned light tuna, pollock, catfish, and shellfish. Fish with lower levels of mercury AND are rich in Omega-3s include Atlantic Mackerel, Wild-caught Pacific Sardines, Freshwater Coho Salmon, and Wild-caught Alaska Salmon. The AHA recommends eating fish twice a week but choose fish with fewer toxins and high Omega-3 content.
The EPA has the following recommendations:
|
Do Not Eat |
Eat in Moderation (up to 6 oz per week) |
Do Eat (up to 12 ounces per week) |
|
Fish high in mercury: king mackerel, shark, swordfish, tilefish |
Albacore (white) tuna |
Fish low in mercury: salmon, canned light tuna, catfish, pollock, shrimp |
|
Fish for which a tribal, local, state, or federal advisory has been issued. |
Fish caught from local lakes, rivers, and coastal areas. If eating these fish, do not consume other fish during the week. |
|
Rosemary Roasted Salmon with Asparagus & Potatoes Recipe | EatingWell