When you follow the Paleo plan, you’re encouraged to eat a wide variety of animal foods including fish. Fish has many benefits such as lean protein and healthy omega-3 fats.
And, while it’s healthy in general, there are some fish you should avoid. Not because of the fish themselves, but because of their exposure to mercury.
For some fish, mercury levels are very high due to overfishing and environmental pollutants.
There are a few guidelines to help you determine which fish are safer and which fish to avoid because of high mercury levels. Read on for some tips for choosing the best fish for your health.
What’s the Problem with Mercury?
Before we look at fish to avoid, it’s important to understand why mercury is a problem in the first place. Mercury is actually a toxin. It causes disruptions to brain function and can damage the nervous system.
Mercury was once thought to be innocuous but over time it has been removed from many things including thermometers and tooth fillings because it’s been found to be dangerous for the body.
Size Matters
When fishermen talk of their catch, they tend to emphasize that bigger is better. But the opposite is true when it comes to mercury levels. The smaller the fish, the lower the mercury levels when it comes to fish in the wild.
This is because big fish not only get mercury form their own environment, but they eat smaller fish which actually concentrates the mercury. Small fish like anchovies, catfish, flounder, herring, oysters, shrimp, tilapia, and sole are all examples of smaller seafood that is safe to eat. Fresh salmon is also considered safer.
Larger fish such as grouper, mackerel, swordfish, ahi tuna, and shark are all on the higher end of the mercury scale. These should be avoided or eaten in very small quantities.
Sustainability
Many fish come from areas that are overfished in the wild or factory farmed in conditions that are unacceptable and dangerous. Looking for fish that is caught sustainably can reduce your risk of mercury poisoning. Often, your best bet is to choose fish from U.S. fisheries that are regulated more than those in other parts of the world.
Choose Local Food
Choosing fish that comes from your own community can help you to know that you’re getting safe food. Small-scale fisheries are typically safer and support your local economy. Consider catching your own fish as a fun hobby that supports a healthy diet.
Variety is Key
Another way to maintain safe mercury levels in the fish you consume is to choose a variety. Eating many types of seafood reduces the need of overfishing by fisheries that leads to high mercury levels.
