Fish has been recognized as a great source of heart-healthy omega-3 fatty acids, anti-inflammatory vitamin D, and high quality protein.
Omega-3 fatty acids have been shown to decrease the risk of heart disease, stroke, and inflammation and can also promote fetal brain development during pregnancy. While some fish can be high in omega-3 fatty acids, some can also contain mercury, which can cause adverse neurodevelopmental, cardiovascular, and immunological health effects in high doses. This newsletter will focus on the different types and farm versus wild fish.
Farm versus Wild Fish
Fish farming has gained popularity in recent years because of the high demand. However, is farmed or wild-caught fish a better choice? According to the USDA, wild-caught salmon has 131 fewer calories and half the fat content of the same amount of farmed salmon. Although farmed salmon has slightly higher omega-3 fatty acid content, it also has more saturated fat as well.
Another concern with consumption is the level of persistent organic pollutants, which have been linked to diseases such as type 2 diabetes. These pollutants are five to ten times higher in farmed than in wild fish. Other contaminants, such as mercury, are found in both farmed and wild fish, but are generally higher in farmed than in wild fish.
Both farmed and wild salmon have beneficial nutrients. However, there are more risks associated with farmed than wild fish most often, so the best option when you have a choice is to choose wild!
Types of Fish
- Very High Omega-3; Low Mercury; Sustainable: Four to eight ounces a week of these types have little mercury and are rich in omega-3 fatty acids.
Wild salmon, sardines, mussels, rainbow trout, and Atlantic mackerel - High Omega-3; Low Mercury: Four to twelve ounces a week of these types have little mercury and are rich in omega-3 fatty acids, but do not necessarily come from sustainable sources.
Oysters, anchovies, Pollock and herring - Low Omega-3; Low Mercury: These types are great sources of high-quality protein, but are not particularly high in omega-3 fatty acids.
Shrimp, catfish, tilapia, clams, scallops, and pangasius (basa, swai, or tra) - Medium Mercury: These types contain too much mercury to be consumed on a regular basis. Pregnant women and children should limit these types.
Canned light and albacore tuna, halibut, lobster, mahi, and sea bass - High Mercury: These types contain high amounts of mercury and should not be consumed on a regular basis. These should never be eaten by pregnant women or children and should be limited or avoided by others.
Shark, swordfish, tilefish, king mackerel, marlin, bluefin and bigeye tuna steaks and orange roughy
Leave a Reply