Depending on the type you choose, fish can either boost your health or harm it with toxins and inflammation. This makes it crucial to recognize which fish should be avoided at all costs.
Omega-3 fatty acids are essential, and some fish provide excellent sources. However, contamination from sources like mining, wastewater, and fossil fuel pollution introduces heavy metals, such as mercury, and plastics into the water, which then accumulate in fish.
Contaminated seafood can be very dangerous for our health because of low-level mercury poisoning. Some studies found out that eating one fish can be the same as one month of drinking “forever chemicals.”
Key findings from the study include:
- PFAS are commonly detected in freshwater fish across the U.S.
- Serum PFOS levels can increase even if freshwater fish is eaten occasionally.
- One serving may equal drinking 48 ppt PFOS water for a month.
- U.S. guidance on PFAS exposure from fish is limited or inconsistent.
In addition, some fish populations are so overfished that they are near collapse, which harms the ocean ecosystem. Nevertheless, there are many options for fish that aren’t that contaminated. Here below are fish species that are harmful for your health along with healthier alternatives.
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Fish You Should Avoid
1. Tilapia
Eating tilapia can be more inflammatory than consuming bacon. Farmed tilapia consumption has contributed to diets high in inflammatory fats.
Tilapia is one of the most consumed fish nationally according to investigators from Wake Forest University School of Medicine. Consuming too much tilapia can result in inflammation because of its high levels of omega-6 fatty acids and low omega-3s.
Autoimmune disorders can be a result of consistent inflammation, which leads to chronic heart diseases, diabetes, and even cancer. China’s Tilapia should be even more avoided. It is preferable to consume wild-caught tilapia.
2. Atlantic Cod
Throughout history, Atlantic cod was essential for feeding early American and Caribbean settlers, but centuries of overfishing have devastated the population. By the late 1990s, the fishery collapsed.
Although female cod produce millions of eggs, very few survive to adulthood. Oceana reports that North Atlantic food webs have been fundamentally altered, and the species is considered vulnerable to extinction.
If taking cod liver oil, ensure it does not come from Atlantic cod; Alaskan cod sourced via longline, pot, or jig methods is a safer choice.
3. Atlantic Flatfish (Halibut, Flounder, Sole)
Overfishing and contamination make Atlantic halibut, flounder, and sole species to avoid. A 2014 Oceana study using National Marine Fisheries Service data found the U.S. commercial halibut fishery produces significant bycatch, totaling roughly 2 billion pounds annually.
The California gillnet halibut fishery is particularly damaging. Many U.S. halibut sold may originate from this destructive fishery.
4. Caviar (Beluga Sturgeon)
Beluga sturgeons are ancient, slow-growing fish prized for their eggs (caviar), sometimes worth $3,500 per pound. These sturgeons are critically endangered and have disappeared from many historic habitats.
Caviar from blue sturgeon raised in U.S. is recommended as a better alternative.
5. Chilean Sea Bass
Chilean sea bass are overfished, particularly in Chile, and are prone to high mercury levels. Mismanagement and bycatch issues further threaten the species.
6. Eel
Eels mature slowly and have been overfished worldwide, including U.S. populations. In the Delaware River, eels help spread mussels, vital for water filtration.
Eels readily absorb pollutants like PCBs and flame retardants; in New Jersey, adults are advised to limit consumption to one eel annually.
7. Farmed Salmon
Most Atlantic salmon in the U.S. is farmed, often exposed to pesticides, bacteria, parasites, and high omega-6 fatty acids. They may also contain PCBs and antibiotics. Wild-caught Alaskan salmon is a healthier alternative.
8. Imported Basa, Swai, Tra, Striped Catfish
Imported catfish (pangasius/swai) is often contaminated with bacteria and chemicals and is farmed in poor condition with antibiotics and pesticides. Avoid these species.
9. Imported Farmed Shrimp
Harmful additives such as 4-hexylresorcinol and pesticides can be found in imported farmed shrimp. Some better options are ones that are nationally farmed.
10. Imported King Crab
Approximately 75% of king crab in the United States is imported from Russia, often mislabelled as Alaskan. Make sure when looking at its origin.
11. Orange Roughy
The mercury levels on this fish are really high.
12. Shark
Sharks are top predators with high mercury levels, as well.
13. Atlantic Bluefin Tuna
Overfished to near extinction, bluefin tuna also has high mercury levels. Safer alternatives include skipjack or katsuo tuna caught sustainably via pole-and-line or troll methods.
14. Swordfish
This fish is unsafe for women and children because of its high mercury. Men should also reduce its consumption.
15. King Mackerel
King and Spanish mackerel contain elevated mercury, unlike Atlantic mackerel, which is rich in omega-3s and low in contaminants.
16. Grouper
High mercury and overfishing make groupers unsafe. Mislabeling is also common in restaurants.
17. Sturgeon
Beluga and other sturgeons are critically endangered, often sold for their eggs.
Healthier Fish Options
The best choices are low-contaminant fish from sustainable fisheries, high in omega-3s:
- Wild-caught Alaskan salmon: rich in protein, B vitamins, potassium, selenium, and heart-healthy fats.
- Pacific sardines: high in omega-3s, calcium, vitamin B12, vitamin D, and low contaminants.
- Atlantic mackerel: rich in omega-3s, protein, niacin, and vitamin B12. Soak if preserved in salt.
Other Good Choices
Fish with moderate mercury levels include Albacore tuna and Sablefish.
The bottom line
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Fish is known to be healthy food. However, many studies have shown that many species can be more endangering than nutritious for our health. Replacing some of these unhealthy options can be key for your health.
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