Navigating fish choices: The dangers in your seafood diet

Fish should definitely appear more often in our diets due to their rich content of nutrients, such as vitamins A, E, and B group, and omega-3 fatty acids, which boost immunity and prevent hypertension, atherosclerosis, and cardiovascular diseases. However, some species can accumulate heavy metals, such as mercury, which are harmful to health. It's wise to avoid these and opt for healthier fish.

The potential hazards of pangasius have been discussed for years, yet it still has many fans. Pangasius comes from Asia, and most of the fish on the market are farmed in Vietnam, mainly in the Mekong Delta. This river is heavily polluted, raising concerns about the quality of pangasius meat. Additionally, pangasius farming often occurs under intensive conditions, with many fish crowded in a small space. In such environments, fish are more prone to diseases and are often given antibiotics, which can also negatively impact our health.

Tilapia, a popular and widely available fish, is often farmed in various parts of the world, including China. Like pangasius, tilapia does not boast high nutritional value—it contains little omega-3 and trace elements. Moreover, the method of its farming can be concerning. Tilapia is often fed low-quality feed and, in some cases, even waste from food production or animal feces. Such practices can affect the quality of the meat and potentially threaten consumer health.

If you are considering tilapia for dinner, examine the country of origin. If it's from China or if this information is missing, it's best to give it a pass.

Shark meat sounds exotic and might be tempting during vacations. However, as a large predator, shark can accumulate high levels of mercury, a heavy metal that is detrimental to health, especially for pregnant and breastfeeding women. Mercury can cross the placenta, affecting fetal development, and can also pass into breast milk, potentially harming the child. For this reason, pregnant and breastfeeding women should avoid consuming shark meat.

Among the popular fish, salmon is a favourite. In this case, it's better to choose wild rather than farmed. Farmed salmon can contain higher concentrations of dioxins and polychlorinated biphenyls (PCBs) than wild salmon. These harmful chemical compounds can negatively impact health, including increasing the risk of certain cancers and hormonal disturbances.

The higher levels of these substances in farmed salmon mainly result from its diet. Farmed salmon are fed feed that can be contaminated with dioxins and PCBs. Additionally, where these compounds accumulate, fish fat is often used to produce feed for other fish, elevating the risk of contamination.