Which Fish are Okay to Buy

We all know that we should eat more fish. Over the centuries, as far back as the Paleolithic area, fish has been a staple food for most humans. Among other things, fish provides:

  • Complete protein
  • Omega-3 fatty acids
  • B-complex vitamins
  • Selenium
  • Vitamin D
  • Vitamin E
  • Zinc
  • Iron
  • Magnesium
  • Phosphorus
  • Antioxidants

Even with the best of intentions, it can be difficult to pick what kind of seafood is safe to consume nowadays. The Monterey Bay Aquarium Seafood Watch offers a downloadable guide that explains what fish are best to buy depending on where we live, which in turn also helps to promote sustainable fishing practices and avoid overfished species. This list is updated regularly. 

It is usually recommended to avoid the bigger fish (tuna, shark, swordfish, etc.) in the food chain as there is more chance for them to be contaminated with a high amount of mercury. In The Bulletproof Diet, by Dave Asprey, the fish that contain the lowest amount of mercury are listed as follows:

  • Anchovies
  • Haddock 
  • Petrel sole
  • Sardines
  • Sockeye salmon
  • Summer flounder
  • Wild tilapia
  • Wild trout

If you buy canned fish, it is better to buy fish canned in water, as even the olive oil used by some brands can be questionable.

As a final note, I would like to share with you this TED talk, “How I fell in love with a fish,” by Chef Dan Barber, in which he highlights the promises of truly sustainable fish farming, as opposed to conventional fish farming (ever wonder what is being fed to traditional farmed fish?).

May eating fish be a weekly delightful experience for you!

References

“The Bulletproof Diet Roadmap to Swanky Neighborhoods.” The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life, by David Asprey, Rodale, 2014, p. 172.

“Action Item #3: Make The Healthiest Choices Across the Spectrum.” The Primal Blueprint: 21-Day Total Body Transformation, by Mark Sisson, Primal Blueprint Publishing, 2016, pp. 110-112.

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