In general, choose smaller fish because of their lower concentration of pollutants and heavy metals.
The acronym “SMASH” is an easy way to remember the list of least toxic fish.
Other helpful seafood tips:
✔️Choose wild caught over farmed fish since these fish are overcrowded, overfed & sickly – therefore given antibiotics. Ask your waiter!
✔️The Environmental Working Group (EWG.org) offers a consumer guide to seafood based on the amount of omega-3 fatty acids and level of mercury contained in fish.
✔️The US Environmental Protection Agency (EPA.gov) also shares a comprehensive list of fish ranked by the level of mercury toxicity.
In my upcoming book UNJUNK, I get into more details about the nuances of eating fish these days as it has a big question mark.
Luckily I see hope with land-based certified organic fish farms in the future.
Fish is a great source of omega-3 fatty acids (EPA & DHA) and studies have shown that people with higher omega-3 levels are at a decreased risk for a variety of conditions like:
- Heart disease, loss of cognitive function, depression and anxiety, macular degeneration, and a longer life.
- In general, 1,000-3,000mg of total EPA & DHA per day is recommended, either through food or in combination with O-3 supplementation.
I have compiled a list with lower mercury fish and their associated levels of EPA & DHA for your reference below.
Hope this was helpful. If you have any comments or questions, please feel free to leave them below.
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