Are some fish healthier than others?

Kkaufer

Hi nutrition experts -- As I'm trying to eat better, I was hoping someone could enlighten me about fish.  My general understanding is that fish is good for you.  Does that mean all fish, or are some better (healthier/nutritionally more valuable) than others?  I eat a lot of grilled flounder and trout (and also tuna in salads).  Am I doing good for me, or should I be eating something else?

thank you!

benvanmarcke

I am not an expert but seem to have read one of the key things to consider is mercury, some fish are more prone to it than others. There are also differences between farmed and wild fish, so besides the type of fish, its origin is equally important.

John Withrow

I'm no dietitian, but personally think that most kinds of fish are better for you than many of the alternatives you would otherwise be eating.



There are several kinds of fish that are known to have potentially high Mercury levels, so on the margin, you should eat less of them (Shark, King Mackerel, Swordfish, Orange Roughy, Bigeye and Ahi Tuna).



Most of the freshwater fish are generally lower in Mercury (Flounder, Trout, Salmon, Catfish, Tilapia, etc.)



Fish are also a great source of Omega-3 fatty acids (EPA and DHA) and these are most widely available in oily cold water fish such as Salmon, Herring, Mackeral, Anchovies, and Sardines.

Since I think Anchovies and Sardines are gross, my "go-to" fish is Salmon since it's generally widely available, low in Mercury, and high in Omega 3 Fatty acids. I probably eat Salmon as my main meal 3-4 times a week.  FWIW, Jess and I get Sushi at least once every weekend as our little treat. Worth the risk of Mercury exposure in my humble opinion. And bonus points because it's a gluten free meal if we avoid any of the yummy crunchy stuff, and it also helps me load up on carbs through the starchy rice for my longer weekend workouts. 

Jess Withrow

I would add that it's SUPER important to look for wild-caught fish. Farmed fish is often lower in Omega-3's and higher in Omega-6's due to high levels of soy and canola oil in their feed. In improper ratios to Omega-3, Omega-6 can be inflammatory. Farm raised fish has also been found to have higher levels of pollutants, like PCB's, which are known to have serious long-term health effects on the immune system, endocrine system, and is a likely carcinogen.  Farm raised fish receive more antibiotics than any other "livestock," and - at least in the case of salmon - they are fed chemicals to enhance their coloring in order to promote sales.

Mahi-Mahi is a less "fishy" tasting fish, but is considered "moderate" on the mercury scale along with tuna, so I try not to make it too often.  

robin sarner

Not quite what you ate asking, but try this app on sustainable fish. Seafood Watch. By Monterey Bay Aquarium. Great info.

penlynwilson

As others have said, "safe" + fish is not an easy answer. I'm a big fan of the Monterey Bay Aquarium app and website (http://www.montereybayaquarium.org/cr/seafoodwatch.aspx).

Kkaufer

Thanks for the feedback.  It never occured to me to see if there's an app for this.  just downloaded the monterey bay aquarium app, very cool!