Fish: Bigger ≠ better

Fish have long been known for their clean protein sources and as a good source of essential fatty acids, leading many to consider fish as a health food. While generally true, we’re always looking to turn up our wellness dial across all avenues.

When it comes to fish, bigger is not always better. Many people know that wild-caught fish are a better dietary choice than farm-raised fish, but why? The answer relates to nutrient density and toxin exposure. When fish are contained to areas such like ponds and fish farms, the water they live in is at a much higher risk of toxin exposure than natural, free-moving environments in the wild.

When we talk about the size of fish, larger fish tend to live longer, and as a result consume more food which generally exposes them to more toxins. This is where fish accumulate mercury and chemicals like per- and polyfluoroalkyl substances (PFAS) and perfluorooctane sulfonic acid (a type of PFA called PFOS). PFAS are known as “forever chemicals” because they do not break down in the environment or in the human body. Exposure to low levels of PFAS can increase the risk of serious health conditions, exacerbate existing conditions, and lessen vaccine efficacy. Learn more about these complications here.

A simple way to guide your choices at home and out dining is to choose S.M.A.S.H. fish.

Focus on S.M.A.S.H. fish:

These fish generally have high levels of omega-3 fatty acids and certain minerals like selenium and zinc. S.M.A.S.H. fish typically have comparatively shorter lifespans and rely on different food sources which do not expose them to the same level of the toxins (like mercury) as other larger fish. Therefore, these fish are better options for daily consumption.

S - Sardines
M - Mackerel
A - Anchovies
S - Salmon
H - Herring