What Is The Least Healthy Type Of Fish?

Many types of fish are praised for being an important part of a healthy diet. While many kinds of seafood offer a variety of health benefits, not every option is ideal for your health. Some types of fish should be limited in your diet while others should be avoided completely. According to WebMD, some of the worst types of fish are those high in mercury. These include imported swordfish, imported marlin, shark, tilefish, and king mackerel. Some types of tuna, including bluefin and bigeye tuna steaks, are also high in mercury.

Eating too much of the toxic metal mercury can lead to mercury poisoning. Most fish contains small amounts of mercury, and this metal is safe to consume in small amounts. However, when you eat fish that is high in mercury often, you put yourself at risk of developing mercury poisoning. According to Healthline, this condition often results in neurological effects like irritability, depression, anxiety, and memory issues. It can also cause hearing and speech issues, muscle weakness, and changes in vision. Children and pregnant women need to be especially careful about avoiding too much mercury, as it can cause birth and growth defects that will affect them the most.

Fortunately, there are still many types of fish that offer an array of health benefits. According to women's health dietitian Valerie Agyeman, RD, fish is a high-quality, lean protein to add to your eating routine for healthy muscles, bones, tissue, and skin" (via Good Housekeeping). Fish is a great source of vitamin D, calcium, and omega-3 fatty acids. One of the best kinds of fish to eat is salmon, which is packed with healthy fats and protein (via Healthline). Buy wild salmon if you can, but farmed fish is fine too.

Another great fish to add to your dinner table is the humble sardine. Sardines are affordable, sustainable, and easily accessible for many people (via Everyday Health). "Just one can of bone-in sardines covers 125% of your vitamin D needs, 35% of your calcium needs, and 88% of your daily selenium requirement," said Janis Jibrin, MS, RD. Also on the list of healthy fish is cod, which is high in protein and niacin, and Arctic char, which is packed with healthy fats.