Fish is the best source of lean protein, omega-3 fatty acids, and DHA for the human body, and a diet rich in fish oil helps reduce inflammation and lower your risk of cardiovascular disease. The omega-3 fatty acids found in fish also play a very important role in the development of the brain and eyes. The American Heart Association recommends eating fish at least twice a week to help maintain heart health.
So, under what circumstances can fish be detrimental to your health? Below, experts explain 3 situations in which it's best to avoid eating fish. To enjoy fish healthily and obtain its nutrients, you also need to know how to choose it.
Fish High in Mercury
Most fish are slightly contaminated with mercury. Most healthy adults can break down trace amounts of mercury without any problem. However, pregnant or breastfeeding women and children should avoid certain fish and shellfish to reduce the risks of mercury poisoning.
Larger fish have the highest mercury content, such as shark, swordfish, mackerel, and tilefish. For most people, it's best to avoid eating these fish. You can opt for other varieties of fish and shellfish with lower mercury levels, such as shrimp, cod, canned tuna, salmon, and catfish.
Over-Frying
Please note that frying fish can also increase its mercury content. Besides mercury, improper cooking methods can also be a problem. Fish that is over-fried, or paired with high-fat, high-calorie sauces, can quickly become an unhealthy meal.
Undercooked Fish
Another potential issue is eating undercooked fish, which can lead to parasitic infections. When cooking fish at home, ensure the flesh is flaky and tender, and there should be no signs of translucency. Do not place undercooked fish on the same plate as other foods to avoid cross-contamination.
If you are concerned about mercury levels, or if you simply don't want to eat fish, you can also obtain omega-3 fatty acids from other sources. Many plants contain omega-3 fatty acids, such as canola oil, flaxseed, walnuts, and pumpkin seeds. The type of omega-3 fatty acid found in plants is called alpha-linolenic acid (ALA). Although it is not identical to the fats found in fish, your body has the ability to convert ALA into the necessary EPA and DHA.
Most people can get the omega-3 fatty acids they need from food, but EPA and DHA can also be obtained through dietary supplements. Many people hope to reduce inflammation and lower their risk of cardiovascular disease by choosing these supplements.