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The Best and Worst Fish to Eat

We know it’s beneficial to add fish to our diet a couple of times each week – but are all fish safe to eat?

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While fish is an excellent source of protein that offers high levels of omega-3 fatty acids necessary for many of the body’s critical functions, we also must beware of fish that may contain high levels of mercury.

Negative Impact of Mercury

Mercury is a toxic pollutant that has been released into the atmosphere by industrialized nations for decades, and it can be found throughout the world in the air, water and even soil. Certain fish tend to have higher concentrations of mercury, and eating them can add to our toxic load, stressing our livers and increasing inflammation throughout the body.

Fish to Avoid

Tuna, while a cheap source of protein and easy to come by, is also moderately high in mercury and should not be eaten more than once per week. Other fish to avoid include mackerel, marlin, shark, swordfish, and ahi tuna.

Eat These Fish Instead

An all-around favorite fish is salmon, an excellent source of protein and omega-3 fatty acids while also being relatively low in mercury. Shrimp, Pollack and catfish also are also low-mercury fish that offer a boost of omega-3s.

Sardines and anchovies are a great source of omega-3 fatty acids and are low in mercury, but the taste can be off-putting. Try adding a spoonful of anchovy paste to food, such as potato salad, for a healthy boost of flavor! Another excellent way of adding these to your daily diet without fuss is with Super Omega-3 Fish Oil supplements, an easy, sustainable way to get your omega-3s!

Healthy omega-3 fatty acids are an essential part of a healthy diet, as is lean protein. Fish can offer an amazing and delicious way to add both of these things to your diet, as long as we are aware of which fish to avoid in order to minimize the dangers of mercury in our meal.

Eating Well. (2016). Fish and shellfish: 5 to eat, 5 to avoid. Eating Well.  Retrieved on 8/17/16 from

EarthTalk. (2015). What is the best fish to eat? Scientific American. Retrieved on 8/17/16 from

Tranell, K. (2016). What are the best fish to eat? Men’s Health. Retrieved on 8/17/16 from

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