If fish swam in unpolluted waters and ate other healthy, non-polluted fish and sea-life, it would be an ideal food for us to eat. As a lean meat, fish provides us with lots of protein without all of the saturated fat that we get from red meats. It also provides essential fatty acids, such as the omega-3 EPA and DHA type fatty acids, which are great for nerve and blood vessel health and act as an anti-inflammatory agent. Fish is also a significant source of some vitamins and minerals, especially vitamin D, zinc and iron.
The word is out however, that not all fish is safe to eat. This is because some fish store toxic metals, such as mercury, and PCBs in their fat. When we eat these contaminated fish, our bodies then store the mercury or PCBs, which may cause long lasting effects. These effects may be especially significant in infants, children, women of child-bearing age, pregnant women and the elderly as consumption of these toxins could cause irreversible damage.
When choosing a fish to eat at either the grocery store or at a restaurant, please use the following chart to make an educated decision, one that is best for your health and the health of your family.
For a more complete list or to find out if your favorite fish is safe to eat, please visit the Monterey Bay Aquarium Seafood Watch Program website:
http://www.mbayaq.org/cr/SeafoodWatch.asp
Mercury Levels in Fish (nrdc.org)
HIGH
Bluefish
Grouper
Mackerel (King, Spanish, Gulf)
Marlin
Orange Roughy
Seabass (Chilean*)
Shark*
Swordfish
Tilfish
Tuna (Ahi*, Yellowfin*, Bigeye, Canned Albacore)
MEDIUM
Bass (Striped, Black)
Carp
Cod (Alaskan)
Croaker (White Pacific)
Halibut (Pacific, Atlantic*)
Lobster
Mahi Mahi
Monkfish*
Perch (freshwater)
Sablefish
Skate*
Snapper*
Tuna (Canned chunk light, Skipjack*)
Sea Trout
LOW
Anchovies
Calamari
Catfish
Clam
Cod (Artic)
Crab (Domestic)
Crawfish/Crayfish
Flounder*
Haddock (Atlantic*)
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon**
Sardine
Scallop*
Sole (Pacific)
Tilapia
Trout (Freshwater)
*Overfished **May Contain PCBs
~Kathryn Sage, ND ~ 