Factors to Consider When Choosing Fish
Mercury Levels
Large predatory fish, such as swordfish and king mackerel, accumulate higher levels of mercury due to their diet. This bioaccumulation occurs because these predators feed on smaller fish that have consumed algae containing trace amounts of mercury. Therefore, the larger and older a fish becomes, the more mercury it is likely to carry in its body.
Omega-3 Content
Omega-3 fatty acids, including EPA and DHA, are vital nutrients found in abundance in certain types of fish. A high omega-3 content is a major factor to consider when selecting fish for optimal health benefits. Sardines stand out with 1,500 milligrams of omega-3 per 100 grams, while Atlantic mackerel surpasses them with 2,670 milligrams.
Fish to Absolutely Avoid
Gulf Tilefish
The Gulf tilefish tops the list of seafood to avoid due to its high mercury content. It holds the record for the highest mercury level ever recorded at 1,450 parts per billion. These high levels are attributed to bioaccumulation, a process where contaminants build up in organisms over time.
Swordfish, Shark, and Kingfish
Swordfish, shark, and kingfish pose significant health risks due to their high mercury levels. As predatory fish, they accumulate more mercury in their bodies from the smaller fish they consume. This toxic buildup makes them some of the worst seafood choices for human consumption.
