Fish has long been regarded as one of the most nutritious foods available. Packed with high-quality protein, omega-3 fatty acids, essential vitamins, and minerals, it is widely recommended for supporting heart health, brain function, and overall well-being. As a result, many health professionals encourage regular fish consumption as part of a balanced diet.
However, concerns about seafood safety have grown in recent years. Pollution in oceans, rivers, and lakes has increased the presence of contaminants in aquatic ecosystems. Harmful substances such as mercury, lead, and cadmium, along with microplastics, are now being detected in fish and other seafood around the world, prompting questions about which varieties remain the safest choices for consumers.
According to nutritionist Anjali Mukerjee, consumers should pay closer attention to the types of fish they consume. She recently emphasized the need to make informed seafood choices in order to reduce exposure to environmental contaminants while continuing to benefit from the valuable nutrients that fish provides.
The Hidden Risk of Heavy Metals
One of the major concerns linked to seafood consumption today is contamination from heavy metals.
Fish can absorb pollutants from the water they inhabit. As industrial waste, agricultural runoff, and other environmental contaminants enter oceans, rivers, and lakes, toxic substances may accumulate within aquatic organisms.
Among these contaminants, mercury is considered particularly harmful because it can build up in the human body over time. High levels of exposure have been linked to neurological and other health problems. Larger predatory fish often contain greater concentrations of mercury, as they feed on numerous smaller fish throughout their lives, leading to a gradual accumulation of toxins in their tissues.
Farmed Fish Comes With Additional Risks
Farmed fish are often considered a practical and widely available alternative to wild-caught seafood. However, experts caution that some farm-raised fish may be exposed to antibiotics, pesticides, and other chemicals commonly used in intensive aquaculture operations.
In addition, the nutritional value of farmed fish can vary depending on factors such as feed quality and farming practices. While this does not mean that all farmed fish are unhealthy, it underscores the importance of knowing the source of your seafood and choosing products from trusted and reputable suppliers.
Microplastics Are Making Their Way Into the Food Chain
Another growing concern for seafood consumers is the presence of microplastics.
Microplastics are tiny plastic particles formed as larger plastic materials degrade over time. These particles have become widespread in oceans, rivers, and lakes worldwide. Aquatic animals can inadvertently ingest them, allowing plastic contaminants to move through the food chain.
Studies have detected microplastics in a range of seafood products, raising questions about their potential impact on human health. Although research into the long-term effects is ongoing, experts agree that increasing environmental pollution is emerging as a significant food safety challenge.
The Best Fish to Eat: Low-Mercury Options
Mukerjee advises opting for smaller fish varieties whenever possible, as they tend to accumulate lower levels of mercury and other environmental contaminants compared to larger predatory species.
Among the fish she recommends are:
- Pomfret (Paplet)
- Rohu
- Catla
- Tilapia
These varieties can provide valuable nutrients while helping to minimize exposure to harmful pollutants.
Fish You May Want to Limit
While these seafood options can still be part of a healthy diet, experts advise consuming them in moderation.
Examples include:
- Salmon, particularly imported or farm-raised varieties
- Prawns and shrimp
When buying these products, consumers should pay close attention to their source and quality to help ensure both safety and nutritional value.
Fish Best Avoided or Limited
Large predatory fish generally carry higher concentrations of environmental toxins due to their position at the top of the food chain.
Experts recommend limiting or avoiding the following varieties:
- Surmai (King Mackerel)
- Shark
- Swordfish
- Large tuna species
Over time, these fish can accumulate significant amounts of mercury and other contaminants by feeding on smaller fish, making them less desirable choices for regular consumption.
How to Select Healthier Fish
Experts suggest several practical steps to reduce exposure to contaminants while still enjoying the nutritional benefits of seafood:
- Opt for smaller fish rather than large predatory species, which tend to accumulate more toxins.
- Buy seafood from reputable and trusted suppliers.
- Ask about the fish’s origin, including whether it was wild-caught or farm-raised.
- Find out where the fish was harvested whenever possible.
- Remove the skin and internal organs before cooking, as some contaminants may be concentrated in these areas.
- Clean and wash the fish thoroughly before preparation.
- Choose healthier cooking methods such as steaming, grilling, baking, or preparing curries instead of deep-frying.
Following these guidelines can help consumers make safer and more informed seafood choices.