Fish to Avoid Eating: As we strive for a more sustainable lifestyle, knowing which types of fish to avoid in our diet is crucial. This article outlines the 10 fish that should be avoided for our health and the planet.
Learn about the risks of consuming these fish π΄ and their impact on the environment π
Broadly, these fish tend to contain high levels of toxins such as mercury, PCBs, and other heavy metals, which can be extremely harmful to human health.
It’s a serious concern because these contaminants can lead to neurological problems, increased heart disease risk, and more.
Now let’s move on to see popular fish that contain heavy metals, some dodgy farming practices to be aware of, mislabeling, and other considerations, as well as a complete list of super healthy fish that are less likely to be contaminated.
10. Avoid Eating Marlin: A Sustainable Choice for Our Oceans
The majestic marlin is admired for its beauty and prowess, however, this one is better left in the ocean. Marlin are known to accumulate high levels of mercury due to their position at the top of the food chain. As you probably already know, mercury is a toxic heavy metal present in the oceans due to both natural and human activities. Fish accumulate mercury over the years, particularly those that live longer or are at the top of the food chain. When we consume fish, we’re often getting small amounts of mercury, which can pose major health risks, including neurological damage, cognitive impairment, vision loss, hearing loss, kidney dysfunction, and cardiovascular disease. That’s why it’s important to choose low-mercury fish and consume it in moderation. But because marlin eat smaller fish and have no natural predators, they accumulate a lot of mercury over time. And while everyone should avoid this fish, it’s particularly important for pregnant women. Studies have found high levels of mercury in breast milk, showing that this toxin is passed on through breast milk, where it can have a magnified effect on early development. According to a panel at the Harvard Center for Risk Analysis, parental exposure to methyl mercury has been associated with a decrease in IQ, while other studies have found deficits in neurobehavioral test scores in children, so it’s best to stay away from Marlin. It’s a high-mercury fish, which is linked to severe health issues, and there are simply better options to choose from, which we’ll cover later on.9. Fish to Avoid Eating: The Impact of Tropical Reefs and Warm-Water Species
Ciguatera poisoning is a big problem in tropical and subtropical regions, including the Caribbean, the Pacific Islands, the Indian Ocean, and the Gulf of Mexico. You want to avoid it at all costs, as the consequences can be dire.
Ciguatera poisoning comes from fish contaminated with Sigua toxins. These are naturally occurring toxins produced by microscopic algae in coral reef ecosystems. Sigua toxins accumulate in various species of predatory reef fish, including grouper, barracuda, sturgeon, seabass, red snapper, amberjack, parrot fish, and triggerfish. Some of these fish can be found in different parts of the world.
We’re really concerned about the ones grown in warm water and around reefs, which are particularly vulnerable to ciguatera poisoning.
Symptoms of ciguatera poisoning can be diverse, ranging from nausea, vomiting, and diarrhea to headaches, dizziness, and muscle aches. In severe cases, people experience difficulty breathing, an irregular heartbeat, and even temporary paralysis.
Recovery can take anywhere from a few days to several months or years, and some people suffer from long-term recurring symptoms. Unfortunately, cooking doesn’t destroy this toxin; worse still, ciguatera poisoning appears to be increasing due to warming oceans, which contributes to the proliferation of the toxic algae.
Prevention is key with this one, so avoiding consuming sizeable predatory reef fish may be best if you’re vacationing on a tropical island or anywhere with warm water.
Search for news updates in the area or ask a local if there are any ciguatera outbreaks. Finally, avoid eating internal organs, as toxins accumulate the most.
8. Farmed Shrimp
Shrimp is one of the most popular seafood choices worldwide, and in the US, it’s estimated to make up 25% of the seafood consumed. As the demand for shrimp has skyrocketed, so has the intensity of farming practices, and this is where the problems arise.
With more shrimp grown in less space, disease and contamination have become significant issues. To combat these problems, farmers often resort to using chemicals and antibiotics. As a result, farmed shrimp present a particularly concerning problem regarding antibiotic resistance.
A 2015 study published in BioMed Research International found that 75% of the bacteria strains in farmed shrimp samples showed antibiotic resistance. This is alarming, as antibiotic resistance leads to more difficult-to-treat infections and illnesses in humans.
To make matters worse, one of the challenges with shrimp is the difficulty of tracing the origins of shrimp sold in the market. Shrimp is often mislabeled or has no information, making it hard for consumers to know where their shrimp comes from and under what conditions it was produced.
According to a 2014 investigation by the Oceana Group, 30% of the shrimp samples they tested from the US were mislabeled, making it impossible for consumers to know exactly where they’re buying.
Be cautious about farmed shrimp and look for a trustworthy supplier with transparency and traceability along the supply chain. Don’t be afraid to ask questions, as your health may depend on it.
Choose wisely: The truth about farmed shrimp reveals a deep concern for our health and oceans. We protect ourselves and the planet by demanding traceability and avoiding antibiotic-laden options. Let’s become part of the solution.
7. Spanish Mackerel: Understanding Why It’s on the Fish to Avoid List
photo credit: https://www.reelsurprisecharters.com/spanish-mackerel/
This is a popular and delicious fish that has become a staple in many seafood lovers’ diets. And while the Spanish variety contains less mercury than its cousin, the king mackerel, caution should be exercised.
As we discussed, mercury poisoning increases your risk for cardiovascular disease, kidney damage, problems with focus and brain health, and more. In addition to mercury, Spanish mackerel is often contaminated with polychlorinated biphenyls, or PCBs, industrial chemicals that were banned in the 1970s but persist in the environment.
PCBs accumulate in the fatty tissues of Spanish mackerel and have been linked to various health issues, including cancer and reproductive problems. Now, some species of fish are more susceptible to contamination, but there’s another major factor we need to discuss: location.
The location where your fish is produced can significantly impact the levels of contamination.
A fascinating 2006 study looked at the mercury levels of Spanish mackerel caught along the Atlantic coast of the southeastern USA compared to the Gulf of Mexico. The analysis found significant differences between the two groups. Specifically, mercury levels in Spanish mackerel from the Atlantic coast ranged from 0.04 to 1.3 parts per million (ppm).
In contrast, Spanish mackerel from the Gulf of Mexico had significantly higher levels, ranging from 0.09 to 3.2 ppm. In effect, if you were going to eat Spanish mackerel, according to this data, you would be far safer getting it from the Atlantic coast than the Gulf of Mexico. However, the broader message is that researching where your fish comes from can make a big difference in avoiding heavy metal poisoning.That said, Spanish mackerel generally can be considered a moderate-risk fish for heavy metal contamination.
That said, Spanish mackerel, in general, can be considered a moderate-risk fish when it comes to heavy metal contamination.
This insight underscores the importance of discerning our seafood choices, highlighting Spanish mackerel as a prime example of fish to avoid eating due to potential health risks.
6. Basa Fish: Reasons to Exclude It From Your Diet
This is a type of catfish native to Southeast Asia and has become increasingly popular in recent years due to its affordable price and delicate flavor. However, there are several reasons why you might want to think twice before adding it to your shopping list.
Most of the world’s basa is farmed in Vietnam along the Mekong River, an area notorious for bad farming practices that put quality at risk. The crowded conditions of water sourcing in basa farms make them vulnerable to disease.
Farmers often use chemical agents and drugs to control pathogens and parasites to combat this. Unfortunately, these chemicals accumulate in the fish, posing significant health risks to consumers, including antibiotic resistance, neurological problems associated with pesticides, and food poisoning.
Furthermore, a 2016 study observed that 70% to 80% of basa exported to European countries was contaminated with Vibrio bacteria, and 30% was contaminated with coagulase-positive staphylococci.
These pathogenic microorganisms are known to cause severe gastroenteritis. So when research shows a 70% to 80% contamination rate, it’s cause for concern. Considering all this, it might be best to avoid basa fish altogether.
Considering all this, basa fish is a prime example of the types of fish to avoid eating. The high risk of contamination and the associated health hazards underscore the importance of making informed choices about the seafood we consume.
5. Fish Oils: Navigating the Complexities Beyond the Capsule
While it may seem odd to include fish oils on this list, it’s important to mention them because many people concerned about heart disease end up turning to fish oil.
Fish oil has long been promoted as a supplement with numerous health benefits. Still, recent studies show that these supplements, derived from fish to avoid eating, might not be as beneficial as we thought, and they could even be harmful.
One of the major problems with fish oil supplements is that the healthy fats in them, sourced from fish to avoid eating, can go bad. Fish oil contains polyunsaturated fatty acids, also known as PUFAs, which are very sensitive in oil form and can easily oxidize when exposed to light, heat, or oxygen.
When PUFAs in fish oil oxidize, they cause inflammation, damage cells, and can contribute to the development of various diseases. One of the most concerning effects of oxidized PUFAs is their potential to speed up atherosclerosis, which is the buildup of plaque in the arteries.
Studies have shown that many over-the-counter fish oil supplements have oxidation levels significantly higher than the recommended safe levels. In some cases, up to 80% of the supplements tested exceeded acceptable oxidation levels.
There are innumerable other controversies surrounding fish oils, but oxidation is the most significant factor that tips it into the category of harmful. Unfortunately, consuming these supplements may not only negate the expected health benefits but actually contribute to the very issues that they are intended to prevent, like heart disease.
4. Deep-Fried Battered Fish: Why It’s Best Left Off Your Plate
It’s about what you eat and how you eat it. Deep-fried battered fish to avoid eating, a staple in fast food restaurants, can take a severe toll on heart health, primarily due to the use of cheap and reused vegetable oils in the frying process. These oils tend to oxidize and become rancid quickly, which increases the levels of harmful free radicals. Reusing oil only exacerbates the problem.
Additionally, the high temperatures used in deep frying combined with carbohydrate-rich batter give rise to the formation of advanced glycation end products, or AGEs, which are toxic compounds that result from the reaction between sugars and proteins. These harmful substances skyrocket oxidative stress and inflammation in the body, further increasing the risk of health problems associated with fish to avoid eating.
Ultimately, deep-fried battered fish can contribute to a range of cardiovascular issues, such as atherosclerosis, coronary artery disease, heart attacks, and strokes. So, although it may be appetizing, deep-fried battered fish poses a significant threat to health. For optimal cardiovascular health, choose healthier cooking methods, such as baking or grilling, whenever possible.
Okay, back to the worst species.
3. Moray Eel: A Hidden Hazard in Seafood Cuisine
photo credit: https://freerepublic.com/focus/f-chat/3676962/posts
These fascinating creatures’ long, snakelike bodies and menacing jaws represent a classic case of ‘look, but don’t touchβor eat.’ Moray eel, often featured in dishes like grilled eel, soup, sushi, curry, and ceviche, is a prime example of fish to avoid eatingβhealth bodies like the CDC caution against consuming Moray eel due to significant health risks.
Like other large predatory fish, Moray eels tend to accumulate very high levels of mercury. Furthermore, they can harbor a dangerous parasite known as Gnathostomata, which poses a serious risk to humans. Ingesting the larvae can lead to gnathostomiasis, characterized by severe abdominal pain, vomiting, fever, and even damage to the central nervous system. Given these considerable health hazards, Moray eel is firmly on the list of fish to avoid eating.
2. Barracuda: Why This Predator Tops the List of Fish to Avoid
Just like Moray eels, barracuda is a powerful and fearsome predator, but it should be completely avoided as a prime example of fish to avoid. Earlier, we discussed ciguatera poisoning, a toxin common in warm waters that leads to serious health problems that can last for years. As a top predator in these ecosystems, the barracuda accumulates Sigua toxins at significantly high levels.
Data shows that the barracuda is one of the most likely sources of ciguatera poisoning. Around 50,000 people per year experience this type of poisoning, and they attest to the fact that this is a problem you want to avoid at all costs.
Finally, it’s important to reiterate that ciguatera poisoning cannot be neutralized by freezing or cooking fish and cannot be detected through taste or smell. So, staying away from the barracuda is the best option.
1. Puffer Fish (Fugu): The Delicate Art and Danger of a Culinary Dare
photo credit: https://www.mentalfloss.com/article/60545/do-pufferfish-hold-their-breath-while-inflating-themselves
This exotic delicacy is mainly found in Japanese cuisine. However, there’s a catch: Pufferfish are highly toxic, and consuming them can be fatal. The Japanese government strictly regulates the preparation of Pufferfish, with chefs undergoing rigorous training and certification, but despite the precautions, cases of pufferfish poisoning continue to occur.
While less common than other types of food poisoning, the potential risks associated with Pufferfish are huge. The toxin found in this fish, tetrodotoxin, causes numbness, dizziness, difficulty breathing, paralysis, and, in severe cases, even death. Symptoms develop rapidly, and death can occur within 6 hours. Tetrodotoxin is more lethal than cyanide, making the risks of eating Pufferfish incredibly high. Additionally, there is no antidote for tetrodotoxin poisoning.
So, while Pufferfish may seem like an exciting culinary adventure, its potential consequences are far too significant, making it the number one fish you should never eat.
So that’s it for the worst fish. π
– The Best Fish –
The healthiest fish to eat are typically those that are wild-caught, as they tend to have fewer contaminants and a more natural diet than their farmed counterparts. Wild-caught fish are generally exposed to fewer pollutants, such as antibiotics and pesticides, which can accumulate in farmed fish.
Furthermore, wild fish often have a more diverse diet, leading to a better nutrient profile and flavor. Some of the healthiest fish species from around the world include:
- wild-caught salmon
- sardines
- mackerel, just not the Spanish or king mackerel varieties.
- cod
- herring
- anchovies
- trout
- halibut
- arctic char
- barramundi
- mahi mahi
- skipjack tuna
While it’s impossible to provide an absolute guarantee, these fish are generally considered to have lower levels of heavy metals and contaminants compared to other types of fish. They are particularly healthy because they are rich in essential nutrients such as omega-3 fatty acids, which are vital for brain function, cardiovascular health, and reducing inflammation.
Plus, many of these species contain essential vitamins and minerals, such as vitamin D, which is essential for heart health, bone health, and immune function; vitamin B12, which contributes to nerve function and red blood cell production; selenium, which acts as a powerful antioxidant; and niacin, which is vital for energy production and metabolism.
Take note of these fish and keep an eye out in your local market for them. And for a few final tips, choose smaller fish, as they tend to have lower levels of contaminants. Rotate the types of fish you consume to avoid accumulating contaminants from a single source, and stay informed about local fish advisories and contamination events.
Key Takeaways!
– Spanish mackerel is often contaminated with polychlorinated biphenyls or PCBs. The location where your fish is produced can significantly impact the levels of contamination. Researching where fish come from can make a big difference in avoiding heavy metal poisoning.
– Most of the world’s basa is farmed along the Mekong River in Vietnam. 70% to 80% of basa exported to European countries was contaminated with Vibrio bacteria. Given this, it might be best to avoid basa fish altogether.
– Fish oil has long been promoted as a supplement with numerous health benefits. Recent studies show that these supplements might not be as helpful as we thought. Many over-the-counter fish oil supplements have oxidation levels significantly higher than the recommended safe levels. Deep-fried, battered fish can contribute to a range of cardiovascular issues.
– Eels tend to accumulate very high levels of mercury. More eels can carry a parasite called gnathostomata, which can infect humans. Barracuda are one of the most likely fish to cause ciguatera poisoning. Stay away from barracuda at all costs.