While eating healthy fish has many health benefits, it also carries inherent risks. Certain types of fish are high in fat and mercury, which are very dangerous for long-term health. Fish that contain high levels of these toxins can actually be fatal for people who are not careful. High levels of mercury and other harmful chemicals can build up in people’s bodies over time, making them vulnerable to serious illness.
Salmon is an excellent food chain to fish, with its high concentration of omega-3 fatty acids. It’s also high in protein, providing a base of nutrients for your body. However, in order to get the full health benefit of eating fish, you need to make sure that you eat it in moderation. Salmon is high in fat, after all, and its fats can interfere with your vitamin intake. In order to get the most out of salmon, choose light, whitefish for the most health benefits. Whitefish such as sardines and Herring are lower in fats than salmon.
Bass, such as catfish, tunny, and pike are also high in fat and cholesterol, but not as high in mercury and other toxins as some other fish. Bass provide excellent protein sources, but you need to be careful. They have been known to contain large amounts of steroids and human growth hormones, both of which can interfere with your hormones. If you would rather skip the health risks and enjoy the taste of bass, choose white fish instead, which can still offer lots of protein and vitamin D. Bass contain large amounts of vitamin A, and another nutrient called iodine, which is found in seaweed and certain kinds of seafood that you can buy at the supermarket. Iodine deficiency can cause depression and other medical problems in people, so I wouldn’t recommend using fish from the sushi or seafood sections to make protein supplements.
One of the best dietary sources of inflammatory omega-3 fatty acids is mackerel. Mackerel contains high levels of inflammatory compounds, which help fight infection and inflammation in the body. However, like tuna, mackerel should not be cooked, since the presence of polyunsaturated fats raises the acid content in your body. You can eat fresh mackerel, but if you’d prefer cooked white fish, go for the cold water, Albacore tuna, which contains no harmful polyunsaturated fats.
Swordfish contain both high levels of mercury and inflammatory omega-3s, although they tend to retain higher levels of mercury than other types of fish. It’s important to stay away from swordfish if you are pregnant since their PCB levels are very high and PCB is a known, cancer-causing agent. You can eat high levels of both omega-3s in fish, such as trout, salmon, haddock, and algae. Tuna, too, is good, as long as you make sure that you stay away from high levels of mercury.
Other foods that are rich in inflammatory compounds include eggs, beef, milk and cheese, shellfish, soybeans, corn, tomatoes, and potatoes. The polyunsaturated fats found in these foods help lower inflammation. You should also eat plenty of fruits and vegetables, as well as plenty of fish. You will get a variety of nutrients from your diet, as well as the vitamins and minerals that are hard to find elsewhere.
In order to reap the health benefits of eating fish, you will need to make sure that you get plenty of sleep. You can eat plenty of fish and not have to worry about your vitamin D intake. Sleep helps to rejuvenate the body and improve your immune system. If you don’t get enough sleep, your body is less able to fight off infection, and inflammation is a big factor in many illnesses, including cancer.
Taking supplements is one way to naturally improve your immune system. If you are getting enough sleep, your cells will remain healthy and if you are taking a daily multivitamin, then you may also be getting enough vitamin D to boost your immune system and ward off disease. Eating fish that has been cooked and prepared the way you like it may help you get more than your fair share of vitamin D, too.