Main danger: Artificial feeding and high omega-6 fat content.
Although it’s an inexpensive and easy-to-find fish, its intensive farming and poor diet give it an unfavorable nutritional profile.
4. Panga or basa
Main hazard: Presence of chemical residues.
Originating primarily from Southeast Asia, it is often raised in contaminated waters. Many studies have found antibiotics and pesticides in its meat.
5. Farmed salmon
Main danger: Antibiotics, parasites, and artificial dyes.
Although salmon is known for its health benefits, farm-raised salmon can be exposed to diseases that require medications and additives. Its color is often even artificial.
Why are they dangerous?
Due to water pollution , the use of chemicals in aquatic farms and environmental changes , many fish accumulate substances such as:
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Mercury and lead: harmful to the nervous system.
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PCBs and dioxins: toxic compounds with long-term effects.
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Antibiotics and hormones: alter intestinal flora and promote bacterial resistance.
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Microplastics: present in many fish that inhabit coastal areas.
What are the safest fish to eat?
If you want to continue enjoying fish without compromising your health, here are some safer options:
✔ Sardines
Small, nutritious, low in mercury and rich in omega-3.
✔ Anchovies
They have a short lifespan and don’t accumulate as many toxins. They’re an excellent source of calcium and good fats.
✔ Hake (sustainably fished)
A good option if it comes from clean water and not from industrial farms.
✔ Wild salmon
Although more expensive, it is much healthier than its farmed version.
