Fish to Avoid for Health Reasons
Some fish carry too much mercury or too little nutritional benefit:
1. Swordfish, Shark, King Mackerel: All are large predators high in mercury and often overfished.
2. Tuna: Contains moderate mercury; limit consumption to once every two months.
3. Orange Roughy: High in mercury, low in Omega-3s; best eaten sparingly.
4. Cod: Offers little Omega-3 benefit and has moderate mercury levels.
5. Sardines: Packed with 1,500 mg of Omega-3s and very low in mercury. Wild-caught varieties are best.
6. Atlantic Mackerel: Offers over 2,600 mg of Omega-3s and only moderate mercury levels.
7. Salmon: With nearly 2,600 mg of Omega-3s and low mercury, it’s one of the healthiest options—just stick to wild-caught for fewer contaminants.
8. Croaker: A moderate choice that offers decent Omega-3s and manageable mercury risk.
Why Wild-Caught Beats Farmed
Farm-raised fish often contain higher levels of contaminants like PCBs and antibiotics. They’re also typically fed grain-based diets, which result in poor Omega-3 to Omega-6 ratios. Wild-caught fish not only have cleaner diets but also offer better nutrient profiles overall.
Keep in mind that mercury levels can vary depending on a fish’s age, diet, habitat, and pollution exposure. Use available data as a guide, but also apply common sense when making your choices—especially if you’re pregnant or feeding young children.
Final Takeaway: Choose Fish With High Omega-3s and Low Mercury
Not all fish are created equal. To protect your health and enjoy the nutritional benefits of seafood, stick to options that offer high Omega-3s and minimal mercury. Think salmon, sardines, and mackerel—your heart and brain will thank you.
Fish to Avoid for Health Reasons
Some fish carry too much mercury or too little nutritional benefit:
1. Swordfish, Shark, King Mackerel: All are large predators high in mercury and often overfished.
2. Tuna: Contains moderate mercury; limit consumption to once every two months.
3. Orange Roughy: High in mercury, low in Omega-3s; best eaten sparingly.
4. Cod: Offers little Omega-3 benefit and has moderate mercury levels.
5. Sardines: Packed with 1,500 mg of Omega-3s and very low in mercury. Wild-caught varieties are best.
6. Atlantic Mackerel: Offers over 2,600 mg of Omega-3s and only moderate mercury levels.
7. Salmon: With nearly 2,600 mg of Omega-3s and low mercury, it’s one of the healthiest options—just stick to wild-caught for fewer contaminants.
8. Croaker: A moderate choice that offers decent Omega-3s and manageable mercury risk.
Why Wild-Caught Beats Farmed
Farm-raised fish often contain higher levels of contaminants like PCBs and antibiotics. They’re also typically fed grain-based diets, which result in poor Omega-3 to Omega-6 ratios. Wild-caught fish not only have cleaner diets but also offer better nutrient profiles overall.
Keep in mind that mercury levels can vary depending on a fish’s age, diet, habitat, and pollution exposure. Use available data as a guide, but also apply common sense when making your choices—especially if you’re pregnant or feeding young children.
Final Takeaway: Choose Fish With High Omega-3s and Low Mercury
Not all fish are created equal. To protect your health and enjoy the nutritional benefits of seafood, stick to options that offer high Omega-3s and minimal mercury. Think salmon, sardines, and mackerel—your heart and brain will thank you.
