While fish in general is a healthy food choice, unfortunately environmental pollutants such as dioxins and polychlorinated biphenyls (PCBs) can accumulate in foods, including fish. However, fish is one of the healthiest food choices, is a good source of low-fat, high protein. Fish is a rich source of vital nutrients such as vitamin D. Fish is also rich in calcium and phosphorus, as well as other minerals such as iron, zinc, iodine, magnesium, and potassium.
How much Fish Should We Eat?
The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Given that some fish also contain higher levels of heavy metals such as mercury, which can be toxic to the nervous, digestive, and immune systems.
Should we eat fish?
Fatty types of fish are considered the healthiest, because they are good sources of omega-3 fatty acids and vitamin D. Omega-3 fatty acids are essential for your body and brain to function optimally and are strongly linked to reduced risk of many diseases. Many studies have shown that people who eat fish regularly have a lower risk of heart attacks, strokes, and death from heart disease.
Are All Fish Safe?
Fish that should be avoided because of mercury contamination include shark, ray, swordfish, marlin, king mackerel, tilefish, orange roughy, ling, and southern bluefin tuna.
Safe fish choices that typically contain lower levels of mercury include:
- salmon
- sardines
- herring
- trout
- canned light tuna
- pollock
- catfish
- Shellfish such as prawns, lobsters, and oysters
Not all fish categories are nutritionally equal, and sourcing affects nutrient quality and toxin levels.
Fish that specifically have lower levels of mercury and are also rich in omega-3s include:
- Atlantic mackerel (also known as purse seine, from Canada and the U.S.)
- Pacific sardines (wild-caught)
- freshwater coho salmon (farmed in tank systems, from the U.S.)
- salmon (wild-caught, from Alaska)
Check advisories for your area at https://fishadvisoryonline.epa.gov/General.aspx
Advisory for fish consumption may be issued for specific groups of people at risk of harm, including:
- Children
- Elderly persons
- Pregnant or nursing individuals
- Those who may become pregnant
- High consumers of fish
Take Away: Consuming a variety of the fish low in mercury and high on Omega-3s several times a week will provide many nutrients needed for a well-balanced diet
References
1. Ruxton CH, Reed SC, Simpson MJ, Millington KJ. The health benefits of omega-3 polyunsaturated fatty acids: a review of the evidence. J Hum Nutr Diet. 2004 Oct;17(5):449-59.
2. Health Benefits of Fish. Washington State Department of Health. Doh.wa.gov. https://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits.
3. Seafood and Human Health from the Seafood Watch Program at the Monterey Bay Aquarium. Seafoodwatch.org. http://www.seafoodwatch.org/consumers/seafood-and-your-health.
4. Torpy JM, Lynm C, Glass RM. Eating Fish: Health Benefits and Risks. JAMA. 2006;296(15):1926. doi:10.1001/jama.296.15.19265. The benefits of eating fish. Seafood Selector. http://seafood.edf.org/benefits-eating-fish