Fish is a nutritious part of a balanced diet, packed with essential nutrients like **omega-3 fatty acids**, which help reduce the risk of chronic diseases such as **heart disease, Alzheimer’s, and arthritis**. However, not all fish are safe to eat. Due to **industrial pollution** (from coal plants, waste incineration, and smelting), **mercury** contaminates waterways and accumulates in fish—especially larger, predatory species.
The **FDA, EPA, and Environmental Defense Fund (EDF)** warn against certain fish due to **high mercury levels, overfishing, or harmful farming practices**. Here’s a list of fish to **avoid or limit**, along with safer alternatives.
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### **Fish You Should Never (Or Rarely) Eat**
#### **1. Tilapia**
- **Why avoid it?** Farmed tilapia is low in **beneficial omega-3s** but high in **inflammatory omega-6s**, which may worsen conditions like **heart disease and diabetes**.
- **Worst sources:** Avoid tilapia from **China** due to questionable farming practices.
- **Better options:** Wild-caught tilapia (rare) or farmed tilapia from the **U.S., Canada, or Ecuador**.
#### **2. Atlantic Cod**
- **Why avoid it?** Overfishing has devastated populations, making this species **vulnerable to extinction**.
- **Alternative:** Opt for **Pacific cod**, which is more sustainably managed.
#### **3. Atlantic Flatfish (Halibut, Flounder, Sole)**
- **Why avoid it?** These fisheries produce **massive bycatch** (unintentionally caught marine life), wasting millions of pounds of seafood annually.
- **Alternative:** Choose **Pacific halibut** or other sustainably sourced flatfish.
#### **4. Caviar (Beluga Sturgeon)**
- **Why avoid it?** Overharvesting has pushed **sturgeon populations toward extinction**.
- **Alternative:** Look for **sustainably farmed caviar** or other roe options.
#### **5. Chilean Sea Bass (Patagonian Toothfish)**
- **Why avoid it?** High in **mercury** and often **illegally overfished**.
- **Alternative:** Opt for **Alaskan sablefish (black cod)** as a safer substitute.
#### **6. Eel**
- **Why avoid it?** Slow to reproduce, leading to **overfishing**, and often **contaminated with pollutants**.
- **Alternative:** Choose **sustainably farmed eel** (rare) or avoid altogether.
#### **7. Imported Basa, Swai, Tra, or Striped Catfish**
- **Why avoid it?** Often **mislabeled** and may carry **harmful bacteria** like *Vibrio*.
- **Alternative:** U.S.-farmed catfish is a safer choice.
#### **8. Imported Farmed Shrimp**
- **Why avoid it?** Often treated with **banned pesticides and antibiotics**, posing risks of **antibiotic-resistant bacteria**.
- **Alternative:** Choose **wild-caught U.S. shrimp** or **certified organic farmed shrimp**.
#### **9. Imported King Crab**
- **Why avoid it?** Often **mislabeled** (claimed as "Alaskan" when imported from Russia).
- **Alternative:** Only buy **certified Alaskan king crab**.
#### **10. Orange Roughy**
- **Why avoid it?** Extremely **slow-growing** (takes 20+ years to mature) and **high in mercury**.
- **Alternative:** Choose **Pacific snapper or haddock**.
#### **11. Shark**
- **Why avoid it?** Very **high mercury levels** and **endangered due to overfishing**.
- **Alternative:** Avoid entirely—no safe substitute.
#### **12. Atlantic Bluefin Tuna**
- **Why avoid it?** **Critically endangered** and **loaded with mercury**.
- **Alternative:** Opt for **U.S.-caught albacore tuna** (in moderation).
#### **13. Swordfish**
- **Why avoid it?** High mercury levels—**women and children should avoid it entirely**.
- **Alternative:** **Mahi-mahi or sardines** are safer choices.
#### **14. King Mackerel**
- **Why avoid it?** One of the **highest mercury levels** among fish.
- **Alternative:** **Atlantic mackerel** is a low-mercury option.
#### **15. Grouper**
- **Why avoid it?** Often **mislabeled** and **moderately high in mercury**.
- **Alternative:** **Wild-caught Alaskan pollock** is a better choice.
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### **The Role of Selenium in Mercury Toxicity**
Some fish contain **selenium**, which may help **counteract mercury absorption**. However, this doesn’t mean you can eat high-mercury fish freely. **Shark and swordfish**, for example, are high in mercury but **low in selenium**, making them especially risky.
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### **Safer Fish to Eat**
You don’t have to give up fish—just choose wisely:
✅ **Wild-caught Alaskan salmon**
✅ **Pacific sardines**
✅ **Atlantic mackerel**
✅ **Rainbow trout**
✅ **Arctic char**
For a full guide, check the **EDF Seafood Selector** for sustainable, low-mercury options.
### **Final Advice**
- **Avoid high-mercury fish**, especially if you’re **pregnant or a child**.
- **Check labels**—look for **wild-caught, sustainably sourced** options.
- **Diversify your seafood choices** to reduce environmental and health risks.
By making informed choices, you can enjoy the **health benefits of fish** while protecting both your body and the oceans. 🐟🌊
