Out of all of the whole food sources out there, fish tends to always get a bad rap. Whether due to mercury scares, pregnancy warnings, or simply because of the "fishy" smell, most American's choose to eat no fish over the little amount the USDA deems as "safe." However, going to this extreme is not only harming the health of today's nation, but also the ones to come. Therefore, I have decided to discuss and debunk the dogma that surrounds these aquatic creatures, which types that are truly worth avoiding, while which fish to emphasize, and how much.
Old McDonald Had a Fish Farm?
While finding a pasture-raised, sustainable source for meat is important, the term "farm" when paired with fish, is not exactly the greatest option. Due to the lax regulations on production methods, most fish farms are similar to conventionally raised meat in that the quarters are unsanitary and packed "to the gills." Because of these inhumane conditions that they are raised in, farmers pump fish full of antibiotics, which then negatively effects the nutritional content, and also us consumers as well. Toxaphene, dieldrin, dioxin and many others pesticides, are all dangerous components that farmed fish are also frequently exposed to. Unlike wild caught fish, farmed varieties have seven times the amount of PCBS (polychlorinated biphenyls), as well as 30 times the amount of sea lice and previously mentioned dioxins. Interestingly enough, though big industry farms dominate in the fields of meat, dairy, and poultry, fish farming surpasses all of these. To keep up with the mass amount of fish being raised, "fish food" consists of chicken feces, GMO corn, canola oil, and soy products (gross?). Though there are some fish farms committed to feeding their fish a more natural diet of actual fish, fish meal, and fish oil, the practice of raising fish outside of its wild, natural habitat ultimately depletes the ocean’s natural stock. All together, fish farms typically have a large amount of interbreeding, leaked chemicals, and disease contamination, all of which cause a lower omega-3 content, and subsequently a higher omega-6 count in the fish's nutrition. Asian imports from Korean, Vietnam, and other surrounding countries, are all varieties you will want to steer completely clear of in any grocery store. Regardless of if they are wild caught or not, these species of fish are almost always guaranteed to have come from polluted waters where the fish are exposed to many harmful toxins that then get passed on to us humans. Farmed fish in Asian countries have even less regulations than here in the states, allowing for owners to feed their fish extremely high amounts of chemicals. Of course, the most obvious reason to not buy fish from half way across the world can be summarized in one word very important to food in general; freshness. It is no secret that fruit, veggies, and meat lose their natural flavors when frozen, and the same can be said for fish. Not only that, but previously frozen fish is extremely more "fishy" smelling when being thawed, unlike local, never frozen and (or)
wild varieties, which tend to have no odor at all. Though US fish farming may not be as bad as those in foreign countries, they still "follow the same food safety guidelines as land farmers," which is not very promising, after one knows the truth behind the majority of meat products on the market. Much like the food industry wants us to believe, most people think that purchasing "Atlantic salmon" means that the fish was caught and (or) raised in the Atlantic ocean. However, despite the deceiving name, this variety of fish (that takes up 90% of the salmon supply) truly refers back to a specific species of farmed raised fish (not an actual location). In contrast, the term “Pacific" salmon actually refers to a whole group of differing Oncorhynchus genus fish in the Salmonidae family (including Coho, Pink, Sockeye, Masu, Chinook, and Chum salmon), that are found in areas of the North Pacific Ocean, while "Alaskan" refers to the actual place where the salmon was caught.
Pregnant & Breastfeeding
The media and medical community tend to overplay how dangerous it is for pregnant and breast feeding women (as well as younger children) to consume seafood, and more specifically, fish. However, not only is this advice harmful to mothers, but it is also extremely hurtful to a developing fetus as well. As previously mentioned in my FAT Phobia series (part 1, 2, & 3), fish are very high in omega-3 fatty acids, which are essential (i.e. must come from one's diet) fats for cell development. Because these fatty acids have such an important role during pregnancy, not consuming enough can lead to fetal brain and retina damage. This then causes behavioral and visual deficits in one’s child that sadly can not be reversed with supplements once born. Consuming enough biologically active forms of omega-3 known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) not only improve fetal development, but they also may aid in reducing postpartum depression in mothers. Though there are certain fish that contain a low selenium content, and thus should be avoided by most individuals (not just those who are pregnant), the reality of the situation is that most all people have become so fearful of the hype over mercury that they do not consume any fish at all. This is a serious issue that is literally depriving developing babies from necessary nutrients and thus causing damaged neurodevelopment outcomes (i.e. language & problem solving issues, ADHD behavior etc). In contrast, Chris Kresser points out that women who consumed high amounts of fish during pregnancy had children with higher visual recognition, memory, and verbal intelligence, while other studies show that those lactating also reduced the risk of their children developing food allergies and IgE-related eczema skin conditions.
Selenium vs. Mercury
Selenium is an essential trace element that defends the body against oxidative damage. Without it, severe health conditions, such as thyroid disease, can occur. Other, more "minor" symptoms such as hair loss, poor mood, fatigue, and reproductive issues, can also be linked back to poor selenium content in one's body. Ultimately, selenium has a significant antioxidant role, and is important for keeping the integrity of our immune system all the way down to a cellular level. Therefore, it is important to keep our selenium stores full, and can be done so through the proper, Primal-Paleo aligned diet, that subsequently includes foods rich in this compound. One of these, which is also full of beneficial omega-3 fatty acids, is fish. Therefore, much like the protection we have from this essential element, fish are able to counteract the harmful effects that mercury may have on it through its natural selenium content. Between the high levels of this potent antioxidant in most salt water fish, as well as the levels in our own bodies, obtaining mercury toxicity from eating fish is highly unlikely. Above I have included a chart that reviews the amount of selenium in many of the fish you may see in grocery stores near you. Ultimately, any fish above "0" is safe to eat, while the ones highest on the spectrum are undoubtedly the best to emphasize in one's diet (>1000). Outside of the selenium:mercury ratio in fish, Mark Sisson adds another great way to determine what fish to purchase and emphasize in one's diet. Below, I have included a spectrum chart based off of the information that I learned taking the Primal Blueprint Certification course.
Summary
Overall, consuming fish in one's diet is incredibly important to not only boost one's health, but to maintain it. Omega-3 fatty acids, complete protein, B-complex vitamins, vitamin D and E, selenium, phosphorus, magnesium, zinc, iron, and many other nutrients and antioxidants, are all found abundantly in fish. That being said, to get the most out of your purchase, it is important to emphasize wild varieties, due to farmed fish being lower in nutrients and higher in potential toxins and chemicals. Because purchasing fresh, wild caught fish can be somewhat expensive when trying to feed an entire family, stocking up on canned versions is not only easy, but also affordable. In the end, oily, cold water fish are the most nutrient dense (i.e. wild salmon, sardines, herring, mackerel, and anchovies), and are subsequently some of the least difficult varieties to get your hands on. Farmed fish, especially Asian imports, should be avoided at all costs. That being said, if one's budget only allows for farmed fish, strive to find domestic, USA raised catfish, barramundi, crayfish, and coho salmon (freshwater, tank farmed). Consuming these in moderation is certainly better than no fish intake, yet it is important to remember that the cheapest, most nutritious types of fish can almost always be found in canned form. To get the most out of these products, aim for those packaged in spring water. This allows you to avoid processed, oxidized oils, as well as the potential for any oil (damaged or not) to bind with the present nutrients. When shopping for fresh fish, it is important to note that the "fishy" odor should be pretty much nonexistent in freshwater varieties, while saltwater may have a slight, "saltiness." It is also key to realize that eating fish is not in any way harmful to those pregnant, breastfeeding, or younger in age, such as children. Instead, the nutrients found in these aquatic creatures are essential to optimum development of both individuals born and yet to be brought into this world. Therefore, though fish may be one of the most underutilized and scrutinized super-foods available, this "fear factor" brought on by media and the medical community, should not hinder you from experiencing its benefits. With the charts provided above, I hope you will learn and see, that finding nutrient dense, safe sources of food in today's modern world is actually quite obtainable. Whether you suffer from cardiovascular, blood pressure, lung problems, and depression, or are simply trying to lower overall inflammation, consuming fish weekly can make a significant difference. If you are not certain on how to prepare fish, I have included a few of my recipes below, as well as other resources for your reading pleasure.
Recipes
Grilled Fish & Chips (AIP)
Creamy Fish Chowder (AIP)
Stuffed Mushrooms (AIP)
Further Resources
Galatians 4:4-5 "But when the set time had fully come, God sent his Son, born of a woman, born under the law, to redeem those under the law, that we might receive adoption to sonship."
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