Knowing what fish is good for you and which to avoid can be tricky. We know that omega-3 fatty acids are good for us and that fish is known to be one of the best sources of this essential fatty acid, but not all fish is created equal. There are some fish that contain high levels of contaminants and heavy metals such as mercury which is not something we really want to be adding to our diet. In this article, you will learn which fish you should add to your diet and which fish are best to be avoided.

Let’s start by talking about the fish that contains important health benefits and can be a part of a healthy diet.

#1 Wild-Caught Salmon: Salmon is an excellent source of omega-3 fatty acid which is excellent for our overall health. Omega-3’s help to reduce overall inflammation, support eye health, among many other health benefits. Be sure to stick with wild-caught salmon instead of farm-raised to avoid unnecessary contaminant exposure.

#2 Atlantic Mackerel: Atlantic mackerel is another great source of omega-3 fatty acids and contains a decent amount of protein. Try enjoying mackerel with some steamed veggies and a side of quinoa.

#3 Wild-Caught Sardines: Another source of omega-3 fatty acids, sardines are also naturally high in vitamin D which is very hard to find in foods!

Which Fish Should I Avoid?
While there are some fish that can be very beneficial for health, there are also some you will want to avoid. These fish are known to contain a higher amount of mercury than the fish on the enjoy list.

#1 King Mackerel
#2 Swordfish
#3 Marlin
#4 Shark
#5 Telefish
#6 Orange Roughy

This is a list that has been produced by the Environmental Working Group as part of the EWG’s Good Seafood Guide. They list these fish on the avoid list because mercury levels are too high to eat these fish regularly.

Fish can be a great part of a healthy diet, but you will want to make sure you are sticking to fish that contain the least amount of mercury and contain high amounts of omega-3 fatty acids to support overall health. Follow this list as your guide, and check out EWG’s good seafood guide to stay up to date on which fish should be enjoyed and which should be avoided.