The Best Types of Fish to Consume and Stay Away!
Fish is one of the most nutritious and healthiest foods we can include. It is rich in high-quality protein, vitamins, and minerals, which can provide a wide range of health benefits.
However, despite its numerous health benefits, fish consumption has potential risks, particularly for infants and young children.
This article will discuss the importance of fish in our diet, the benefits of eating fish, the risks associated with fish consumption, and the different types of fish that are low, moderate, and high in mercury and other toxicants.
Importance of Fish in Our Diet:
Fish is a high-quality protein source, essential for the growth and maintenance of our body tissues. It contains all essential amino acids, which our body cannot produce independently, making it a complete protein source.
Omega-3 fatty acids, which our bodies must have to operate properly, are also abundant in fish. In addition to helping to reduce the risk of heart disease, stroke, and other chronic diseases, omega-3 fatty acids play a significant role in brain growth and function.
Fish is also an excellent source of vitamins and minerals. It is particularly rich in vitamin D and B12, essential for maintaining healthy bones and nerve function. Fish also contains minerals such as iron, zinc, and iodine, which are necessary for various bodily functions.
Benefits of Eating Fish:
Eating fish can provide a wide range of health benefits. Here are some of the significant advantages:
1. Reduced risk of heart disease: Eating fish can help lower the risk of heart disease, the leading cause of death worldwide. The omega-3 fatty acids in fish can help decrease inflammation, lower blood pressure, and improve cholesterol levels, all risk factors for heart disease.
2. Improved brain function: Omega-3 fatty acids are essential for brain development and function. Research has shown that people who eat fish regularly have better cognitive function, memory, and mood than those who do not.
3. Reduced risk of depression: Eating fish can help reduce the risk of depression and improve mental health. It has been demonstrated that omega-3 fatty acids have antidepressant properties and can help with anxiety symptom reduction.
4. Lowered risk of autoimmune diseases: Eating fish may help reduce the risk of autoimmune diseases such as rheumatoid arthritis, lupus, and multiple sclerosis. Omega-3 fatty acids have anti-inflammatory qualities that can assist in lessening inflammation and stop the immune system from attacking healthy cells.
Risks Associated with Fish Consumption:
While fish is nutritious and healthy, it can also have potential risks, particularly for infants and young children. The primary concern is mercury, a toxic metal that can accumulate in fish and seafood.
Mercury can be particularly harmful to infants and young children, as their developing nervous systems are particularly vulnerable to its effects.
Mercury exposure can cause various health problems, including developmental delays, cognitive impairment, and learning disabilities.
Methyl mercury, the mercury found in fish, can cross the placenta and accumulate in the
developing fetus, leading to long-term cognitive and motor function effects.
Fish can also contain other toxicants, such as biphenyls (PCBs), a manmade chemical disposed of in water bodies. PCBs harm human health and can cause various health problems, including developmental delays and cancer.
Despite the potential risks, enjoying the health benefits of fish without exposing ourselves to high levels of mercury and other toxicants is still possible.
Here are the different categories of fish based on their mercury content and why pregnant women and young children should avoid certain fish:
Low mercury:
- Anchovies: Anchovies are small, oily fish low in mercury and rich in omega-3 fatty acids, vitamin D, and vitamin B12. They are a brilliant source of protein and calcium. Pregnant women and children can safely consume anchovies as part of a healthy diet.
- Catfish: Catfish is a freshwater fish low in mercury and a good protein and omega-3 fatty acids source. Vitamin B12 and selenium are also abundant in them. Pregnant women and children can safely consume catfish as part of a healthy diet.
- Clams: Clams are shellfish low in mercury and a good source of protein, iron, and vitamin B12. They are also a good source of vitamin C and selenium. Pregnant women and children can safely consume clams as part of a healthy diet.
- Crab: Crab is a type of shellfish low in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume crab as part of a healthy diet.
- Haddock: Haddock is a white fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume haddock as part of a healthy diet.
- Hake: Hake is a white fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume hake as part of a healthy diet.
- Mackerel (Atlantic): Atlantic mackerel is a small, oily fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin D and vitamin B12. Pregnant women and children can safely consume Atlantic mackerel as part of a healthy diet.
- Mullet: Mullet is a white fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume mullet as part of a healthy diet.
- Oysters: Oysters are a type of shellfish low in mercury and a good source of protein, iron, and vitamin B12. They are also a good source of vitamin C and selenium. Pregnant women and children can safely consume oysters as part of a healthy diet.
- Perch (Ocean): Ocean perch is a white fish low in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume ocean perch as part of a healthy diet.
- Plaice: Plaice is a white fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume place as part of a healthy diet.
- Salmon (Canned, Fresh, Wild): Salmon is a fatty fish low in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin D and vitamin B12. Pregnant women and children can safely consume salmon as part of a healthy diet.
- Sardines: They are small, oily fish low in mercury and a good source of protein, omega-3 fatty acids, vitamin D, and vitamin B12. They are also a good source of calcium and phosphorus. Pregnant women and children can safely consume sardines as part of a healthy diet.
- Scallops: Scallops are a type of shellfish that are low in mercury and a good source of protein, iron, and vitamin B12. They are also a good source of magnesium and potassium. Pregnant women and children can safely consume scallops as part of a healthy diet.
- Shrimp: Shrimp is a type of shellfish low in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume shrimp as part of a healthy diet.
- Sole: Sole is a white fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume solely as part of a healthy diet.
- Trout: Trout is a freshwater fish low in mercury and a good protein and omega-3 fatty acids source. It is also a good source of vitamin B12 and selenium. Pregnant women and children can safely consume trout as part of a healthy diet.
- Tuna (Canned Light): Canned light tuna is a type of tuna that is low in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin D and vitamin B12. Pregnant women and children can safely consume canned light tuna as part of a healthy diet.
Moderate mercury:
- Halibut: Halibut is a large, flat fish that is moderate in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin B12 and selenium. Pregnant women and young children should consume halibut in moderation.
- Tuna (Canned Albacore): Canned albacore tuna is a type of tuna that is moderate in mercury and a good source of protein and omega-3 fatty acids. It is also a good source of vitamin D and vitamin B12. Pregnant women and young children should consume canned albacore tuna in moderation.
High mercury:
- King Mackerel: King mackerel is a large, oily fish high in mercury and a good source of protein and omega-3 fatty acids. Pregnant women and young children should avoid king mackerel.
- Marlin: Marlin is a large billfish high in mercury and a good protein and omega-3 fatty acids source. Pregnant women and young children should avoid marlin.
- Orange Roughy: Orange roughy is a deep-sea fish high in mercury and a good protein and omega-3 fatty acids source. Pregnant women and young children should avoid orange roughy.
- Shark: A shark is a large, predatory fish high in mercury and a good source of protein and omega-3 fatty acids. The presence of mercury in sharks can result in loss of coordination, blindness, and even death. Pregnant women and young children should avoid sharks.
- Swordfish: Swordfish is a large, predatory fish high in mercury and a good source of protein and omega-3 fatty acids. Pregnant women and young children should avoid swordfish.
- Tilefish (Gulf of Mexico): Tilefish from the Gulf of Mexico is a large, predatory fish high in mercury and a good source of protein and omega-3 fatty acids. Pregnant women and young children should avoid tilefish from the Gulf of Mexico.
Pregnant women and young children should avoid consuming moderate and high mercury fish as their developing nervous systems are particularly vulnerable to mercury’s effects. High levels of mercury consumption during pregnancy have been linked to developmental delays, brain damage, and other neurological problems in children.
Moderate mercury fish should be consumed in moderation, while high mercury fish should be avoided altogether, especially during pregnancy and early childhood. It is important to note that while fish can contain methylmercury and other toxins, they are still essential to a healthy diet.
The key is to choose fish low in mercury and other toxins and eat them in moderation. It is also important to note that fish can contain a toxicant called biphenyls (PCBs), a manmade chemical disposed of in water bodies. PCBs cause cancer and other health problems in humans and wildlife.
PCBs can accumulate in fish and shellfish, especially larger ones with longer lifespans. Pregnant women and young children should avoid eating fish with high levels of PCBs.
In conclusion, fish is a healthy source of protein and other essential nutrients. While there are concerns about mercury and other toxins in fish, many fish are low in mercury and other toxins, aren’t endangered, and still manage to benefit your heart and brain health.
Pregnant women and young children should avoid high-mercury and moderate mercury fish and choose low-mercury fish instead.
If you want advice on a healthy diet that includes fish, consider consulting with Sreemathy Venkatraman, the best nutritionist in Bangalore.
She can help you create a personalized diet plan that meets your nutritional needs while minimizing your exposure to toxins in food. With her guidance, you can enjoy fish’s many benefits without risking your health.