The Benefits and Risks of Eating Fish: Dr. Sten Ekberg's Guide

Exploring the 5 Best and Worst Fish for Optimal Health

Fish is a great source of nutrition with high levels of omega-3 fatty acids, particularly EPA and DHA, which are crucial for brain, nervous system, and eye health. However, concerns over pollution, heavy metals, and farm-raised fish have led to confusion about which fish are safe to eat. In this article, we will discuss the best and worst fish to eat, taking into account the benefits and risks associated with each. Dr. Sten Ekberg, a holistic doctor and former Olympic decathlete, will explain the importance of omega-3s and mercury levels in fish, as well as provide general recommendations for eating fish.

The Benefits of Eating Fish: Omega-3 Fatty Acids

Fish is a unique source of nutrients that are not readily available in other foods. The high levels of EPA and DHA in fish oil are essential for human health, especially brain function, nervous system function, and eye health. DHA is the primary building block of these systems, whereas EPA is an anti-inflammatory that can prevent and reverse heart disease. Unfortunately, these essential nutrients are also among the most common deficiencies due to a lack of fish in modern diets and the sensitivity of the fatty acids to heat. In processing food, these nutrients are often removed, leading to a deficiency.

Plant-based Omega-3s, which contain linoleic and linolenic acids, can theoretically convert into EPA and DHA. However, this conversion is very poor, and less than 1% usually gets converted. Thus, plant-based Omega-3s cannot provide the EPA and DHA that our bodies require. Fish oil is the best source of these fatty acids, providing a hundred percent of what we need.

The Risks of Eating Fish: Mercury Levels

While fish is an excellent source of nutrition, it can also contain high levels of mercury, which can be harmful to human health. The levels of mercury in fish vary depending on the size, age, and location of the fish. Generally, small and young fish are safer to eat than large, predatory fish like tuna and swordfish. This is because these predatory fish consume other fish and accumulate mercury in their bodies over a long period. In contrast, small fish like sardines eat mostly algae and plant material, which does not contain much mercury.

However, it is important to note that the mercury levels in fish can vary tremendously depending on where they are caught. Fish living in areas with high pollution levels will have higher concentrations of mercury in their bodies. Therefore, it is essential to be mindful of where the fish come from and take the mercury levels with a grain of salt.

Also Read: Why You Should Avoid Sardines with Soybean Oil?

View this in VIDEO  (Top 5 Best Fish You Should NEVER Eat & 5 Fish You Must Eat)

The Five Best Fish to Eat for Optimal Health

To maximize the benefits of omega-3s and minimize the risks of heavy metal toxicity, Dr. Ekberg recommends eating small, young fish that have a lower risk of mercury contamination. The following are the five best fish to eat:

1. Wild-caught salmon: Wild salmon is a nutrient-dense fish that is rich in protein, omega-3s, and vitamins D and B12. It is also low in mercury, making it a safe choice for regular consumption.
2. Sardines: Sardines are small, oily fish that are packed with nutrients, including omega-3s, calcium, vitamin D, and protein. They are also low in mercury and an excellent option for people who do not like the taste of larger fish.
3. Rainbow trout: Rainbow trout is a freshwater fish that is high in protein, omega-3s, and vitamins B6 and B12. It is also low in mercury, making it a safe choice for regular consumption.
4. Atlantic mackerel: Atlantic mackerel is a fatty fish that is high in omega-3s, vitamin B12, and selenium. It is also low in mercury, making it a safe choice for regular consumption.
5. Arctic char: Arctic char is a cold-water fish that is high in protein, omega-3s, and vitamins B12 and D. It is also low in mercury and a great alternative to salmon.

The Worst Fish to Avoid for Better Health

When it comes to fish, not all options are created equal. Some fish have higher levels of mercury and other toxins that can damage the brain, kidneys, and developing fetus in pregnant women. Dr. Ekberg recommends avoiding the following five fish: 

1. Swordfish: Swordfish is a large, predatory fish that is high in mercury, making it a risky choice for regular consumption.
2. Shark: Shark is another large, predatory fish that is high in mercury and should be avoided.
3. King mackerel: King mackerel is a fish that is high in mercury and should be consumed sparingly.
4. Tilefish: Tilefish is a fish that is high in mercury and should be avoided, particularly if caught in the Atlantic.
5. Tuna: Tuna is not listed as the worst fish to eat, but it is mentioned that it is a popular fish that needs to be consumed with caution. Tuna, particularly the larger and longer-lived species like Bluefin and Bigeye, are at risk of high mercury contamination due to their long lifespan and predatory nature. Mercury is a toxic heavy metal that accumulates in the fatty tissues of fish and can cause damage to the nervous system, particularly in pregnant women and young children. Therefore, it is recommended to limit the consumption of tuna, especially for vulnerable populations, and choose smaller tuna species or other fish with lower levels of mercury.

Farmed Fish: Explained by Dr. Sten Ekberg

Not all fish are created equal, especially when it comes to farmed fish.  Let us explore the risks and benefits of consuming farmed fish and explain why wild-caught fish is still the better choice.

Farmed fish are fish that are bred and raised in controlled aquatic environments for human consumption. However, the farming practices of fish have been a cause of concern in recent years due to the increased risks of contamination and environmental damage. According to Dr. Sten Ekberg, a leading expert in nutrition and natural health, farmed fish is not as healthy as its wild-caught counterpart. He explains that farmed fish are fed unnatural diets and given medications to treat diseases caused by overcrowding and poor water quality.

The Dangers of Farmed Fish

Dr. Ekberg explains that farmed fish are given artificial colorants to make them appear more attractive to consumers. The intense work that wild salmon does is what makes their flesh red. However, in captivity, they do not move around as much, resulting in grayish flesh that is unappetizing to consumers. To make farmed salmon more appealing, they are fed red dye pellets that end up in their tissue, which is essentially artificial coloring. Additionally, farmed fish can contain up to 16 times as much polychlorinated biphenyls (PCBs), a toxic carcinogen that accumulates in the tissue of the fish, just like mercury. PCBs have been linked to health issues such as cancer, liver damage, and immune system dysfunction.

The Ratio of Omega 3s and Omega 6s in Farmed Fish

Farmed fish are also fed diets that contain grains and other types of food that they are not supposed to eat. This changes the ratio of Omega 3s and Omega 6s in the fish. Wild-caught fish typically have a very high Omega 3 to Omega 6 ratio, which is beneficial for human health. However, when fish are fed a diet that is not natural to them, the ratio is disrupted, leading to an increase in Omega 6s and a decrease in Omega 3s. As a result, the fish lose the health benefits that make them desirable to consume.

Fish to Consume in Moderation

Some types of fish are considered safe to eat, but only in moderation due to their moderate levels of mercury. These types of fish are beneficial sources of protein and other nutrients but should be consumed in moderation. The following are fish that should be eaten in moderation:

1. Mahi-mahi
2. Cod
3. Croaker

Fish to Consume Regularly

Wild-caught fish are the best choice when it comes to consuming fish. These fish are not exposed to artificial dyes or antibiotics and are fed a natural diet, making them a healthier choice. Wild-caught fish are also less likely to contain harmful contaminants such as mercury and PCBs.

Final Words

Fish is a great source of nutrition that can provide essential omega-3 fatty acids required for brain, nervous system, and eye health. In this article, we discussed the benefits and risks of eating fish, including concerns about pollution, heavy metals, and farm-raised fish. We explored the best and worst fish to eat and provided recommendations on optimal fish consumption based on Dr. Sten Ekberg's expertise. We also highlighted the risks of consuming farmed fish, which are fed unnatural diets and given medications to treat diseases. To maximize the benefits and minimize the risks, it is essential to be mindful of where the fish comes from and choose small, young fish that have a lower risk of mercury contamination.