Fish has long enjoyed a reputation as one of the healthiest foods people can eat. Rich in high-quality protein, omega-3 fatty acids, vitamins and minerals, it is often recommended for heart health, brain function and overall wellness. Many health experts encourage people to include fish in their diets regularly because of its numerous nutritional benefits.
However, the fish that reaches our plates today may not be the same as it was decades ago. Increasing pollution in oceans, rivers and lakes has led to growing concerns about contaminants in seafood. Heavy metals such as mercury, lead and cadmium, along with the rising presence of microplastics, are now being found in marine ecosystems around the world.
According to nutritionist Anjali Mukerjee, consumers need to be more mindful about the fish they eat. She recently highlighted the importance of choosing seafood carefully to minimise exposure to environmental toxins while still enjoying its nutritional benefits.
THE PROBLEM OF HEAVY METALS
One of the biggest concerns surrounding seafood today is the presence of heavy metals.
Fish absorb contaminants from the water they live in. As pollution enters oceans and rivers through industrial waste, agricultural runoff and other environmental sources, toxic substances can accumulate in aquatic life.
Mercury is especially concerning because it can build up in the body over time. Excessive exposure has been associated with nervous system problems and other health risks. Larger fish tend to carry higher mercury levels because they consume many smaller fish throughout their lifetime, causing toxins to accumulate in their tissues.
FARMED FISH MAY HAVE ADDITIONAL CONCERNS
Farmed fish are often viewed as a convenient alternative to wild-caught varieties. However, experts note that some farmed fish may be exposed to antibiotics, pesticides and other substances used in intensive farming practices.
Their nutritional quality can also vary depending on feeding methods and farming conditions. This does not mean all farmed fish are unhealthy, but it does highlight the importance of understanding where seafood comes from and purchasing it from reliable sources.
MICROPLASTICS ARE ENTERING THE FOOD CHAIN
Another emerging concern is microplastic contamination.
Microplastics are tiny fragments created when larger plastic items break down in the environment. These particles have been detected in oceans, rivers and lakes across the globe. Marine animals can accidentally consume them, allowing plastics to enter the food chain.
Researchers have found microplastics in various seafood products, prompting concerns about long-term human exposure. While scientists are still studying the health effects, experts agree that environmental pollution is becoming an increasingly important food safety issue.
BEST FISH CHOICES: LOWER IN MERCURY
Mukerjee recommends choosing smaller fish whenever possible, as they generally contain lower levels of mercury and other contaminants.
Some of the better options include:
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Pomfret (Paplet)
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Rohu
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Catla
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Tilapia
These fish are considered relatively safer choices for regular consumption when sourced from trusted suppliers.
FISH THAT SHOULD BE LIMITED
Certain fish may be consumed occasionally, but experts recommend moderation.
These include:
Consumers should pay attention to quality and sourcing when purchasing these seafood products.
FISH TO AVOID OR RESTRICT
Large predatory fish tend to accumulate the highest levels of toxins.
Experts advise limiting or avoiding:
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Surmai (King Mackerel)
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Shark
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Swordfish
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Large tuna species
Because these fish are higher up the food chain, they are more likely to contain elevated levels of mercury and other contaminants.
HOW TO CHOOSE CLEANER FISH
Experts recommend the following steps to make safer seafood choices:
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Prefer smaller fish over larger predatory species.
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Purchase seafood from trusted vendors.
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Ask about the source of the fish, including whether it is wild-caught or farmed.
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Check where the fish was harvested.
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Remove the skin and internal organs before cooking.
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Wash and clean the fish thoroughly.
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Choose healthier cooking methods such as steaming, grilling or curries instead of deep-frying.
HOW OF TEN SHOULD YOU EAT FISH?
According to Mukerjee’s recommendations:
Maintaining variety in the diet and avoiding excessive consumption of any single type of fish can help reduce potential exposure to contaminants.
Fish remains one of the best sources of lean protein and omega-3 fatty acids, and experts are not advising people to stop eating it. Instead, growing concerns about mercury, environmental pollutants, farming practices and microplastics highlight the need for smarter choices.
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