Many people wonder whether they should eat more fish because of the heart-healthy benefits of omega-3 fatty acids or limit fish because of the risk of toxins, such as mercury. Then add the question of farm-raised versus wild fish and the safety of the fish you catch.

Health Benefits of Eating Fish:

Fish is low in calories, saturated fat, and cholesterol, which makes it a good substitute for chicken and red meat. Fish is also a good source of protein, several vitamins, and minerals.

Some types of fish – fatty, cold-water fish – such as salmon, mackerel, and herring are also high in omega-3 fatty acids. Omega-3s appear to decrease the risk of coronary artery disease. They also protect against irregular heartbeats and help lower blood pressure.

Health Risks of Eating Fish:

Some types of fish may contain significant amounts of contaminants, such as mercury, polychlorinated biphenyls, dioxins, or other chemical pollutants. Fish acquire these toxins from pollutants in lakes, rivers, and oceans.

Just as poultry and mean can be infected, fish can be contaminated with bacteria, viruses, parasites or other disease-causing organisms. The Food and Drug Administration regulate the seafood industry. They enforce laws and regulate to reduce the amount of potential hazards in foods. However, they don’t replace safe food handling. Make sure you store, prepare, cook, and serve fish safely to decrease your risk of contracting any illnesses.

Mercury is the contaminant that you should be most concerned about. This element is found naturally in the environment, but industrial pollution also produces mercury that ends up in lakes, rivers, and oceans. Microorganisms convert the mercury to a highly toxic form (methyl mercury). Small fish eat the organisms with methyl mercury, which is then stored in their bodies. Larger fish eat the smaller fish, gaining higher concentrations of the toxin. The longer the fish lives, the more mercury it can collect. If you consume those fish, the toxins can accumulate in your body, which will take weeks, months, or even years to remove. Methyl mercury is harmful to the development of the brain and nervous system of an unborn child and young children. Women who are pregnant or want to become pregnant, nursing mothers, and children under 5 should limit the amount of fish they eat.

Farm-Raised Fish vs. Wild Fish:

The fish you buy in a grocery store are either caught in the wild or raised on a fish farm. The location can result in differences in health benefits and risks.

Farm-Raised fish:

• Have similar amounts of omega-3 fatty acids as wild fish,
• Have more total fat and calories,
• Have higher levels of contaminants due to toxins present in the feed given to fish, and
• Are more readily available and often cost less.

Ensure Safety When Eating the Fish You Catch

The FDA regulates commercial fish and seafood to help ensure safety. Each state is responsible for protecting its residents from the health risks of eating wild fish caught for personal consumption. You can check advisories in your area to find out what types and how much fish is safe to eat. The FDA and EPA recommend that you limit consumption from local waters to about 6 ounces a week.

How Much Fish is Safe to Eat?

Most people’s fish consumption does not cause a health concern. Most people don’t get enough fish in their diet. The American Heart Association recommends at lease two, 3-ounce servings of fish each week. For most people, especially those at risk of heart disease, the omega-3 benefits of eating fish probably outweigh potential risks.

On the other hand, pregnant women and children need to limit how much fish they eat to avoid the harmful effects of mercury or other toxins.

Ensure Food Safety:

• Don’t consume raw seafood, particularly raw shellfish.
• Securely wrap fresh fish in a plastic bag and store in your refrigerator.
• Use fresh fish within two days, but preferable the day of purchase. Store frozen seafood no more than six months.
• Defrost frozen seafood in the refrigerator just before cooking. Don’t refreeze fish.
• Wash hands, cutting boards, and utensils with soap and water after coming in contact with fish.
• Allow 10 minutes of cooking time for every inch of thickness for medium-cooked fish.

Source: Mayo Clinic. “Fish FAQ: The merits and hazards of eating fish”