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5 fish you should never eat and 5 fish you should eat

5 fish you should never eat and 5 fish you should eat


5 fish you should never eat and 5 fish you should eat


The five best fish to eat and the fiveworst fish to eat fish can be extremely nutritious or at least it used to be butthings have changed in the last 50 years with pollution and heavy metals andfarm-raised fish and so forth so today people are very confused they hear goodthings about fish but they're kind of scared to eat it so today we're going toThe five best fish to eat and the fiveworst fish to eat fish can be extremely nutritious or at least it used to be butthings have changed in the last 50 years with pollution and heavy metals andfarm-raised fish and so forth so today people are very confused they hear goodthings about fish but they're kind of scared to eat it so today we're going totalk about what you need to know about fish which ones are safe and which onesdo you need to avoid comin right up Hey I'm Dr. Ekberg I'm a holistic doctorand a former Olympic decathlete and if you want to truly master health byunderstanding how the


 body really works make sure you subscribe and hit thatnotification bell so you don't miss anythingfish have some unique nutrients they have very high rates of EPA and DHAthose are the long-chain fatty acids in fish oil there are very very rare in anyother food but in fish they're abundant and they're important for two reasonsthe longest of the fatty acids is called DHA and it is the primary talk about what you need to know about fish which ones are safe and which onesdo you need to avoid comin right up Hey I'm Dr. Ekberg I'm a holistic doctorand a former Olympic decathlete and if you want to truly master health byunderstanding how the body really works make sure you subscribe and hit thatnotification bell so you don't miss anythingfish have some unique nutrients they have very high rates of EPA and DHAthose are the long-chain fatty acids in fish oil there are very very rare in anyother food but in fish they're abundant and they're important for two reasonsthe longest of the fatty acids is called DHA and it is the primary 


building blockof your brain of your nervous system and of your eye of your retinait's the membrane component the primary membrane component of every cellmembrane in your body is the DHA and the other long-chain fatty acid is calledEPA and that has been found very beneficial to reverse heart disease toprevent heart disease because it's a natural anti-inflammatory helps the bodybalance the inflammatory responses but as important as those two fatty acidsare they are among the most common deficiencies because people don't eatmuch fish anymore and these fatty acids are very sensitive to heat they spoiledvery easily so when we processed food we pretty much removed them from foodcomplete so we're gonna take a look at fish andwe're gonna evaluate them and I'm not going to look at all the differentcontroversies about fish we're going to look at primarily two things thebenefits that we get from omega-3s the EPA and the DHA those are known asomega-3s but they're 


different than the omega-3s in plant fats because in plantfats is called linoleic acid and the linolenic acid can theoretically beconverted into the EPA and the DHA that we need but the conversion is so poorthat less than 1% usually gets converted so eating the plant-based Omega threesis not going to give us the EPA and the DHA that we need whereas if we eat thefish oil then we get the final end product we get a hundred percent of thething that we need so the milligrams of omega-3 from fish are worth many manymany times more the omega-3s in plant fats we're also going to look at thelevels of mercury and we're gonna based on the levels of mercury we're gonnatalk about how often you want to eat those fish and then we're going to talkabout some general recommendations so in general fish is a high protein food itis very much like any other meat it has right around 20% protein in the meat andit doesn't matter which fish it is it's gonna vary up and down three or fourpercent plus


or minus but pretty much 20% so whichever fish we eat we're gonnaget a good quality protein it's going to be an animal protein is going to be havea complete set of essential fatty acids in the right combination for us and oneof the benefits of protein from fish is that it's generally easier to digestthan red meat so people have trouble they want to get the the benefits of redmeat but they can't necessarily digest it then they can goprotein from fish and when we talk about the mercury the HG stands for mercurythat's going to vary tremendously and the reason that it varies is dependingon the size and the age of the fish so the general rule of thumb is that asmall fish is much safer and a young fish is much safer so you want to avoidthe large fish and you want to avoid fish who grow very very slowly and we'lltalk about a couple of those in here the large fish like tuna and swordfishthey're predatory fish they eat other fish so they concentrate the mercuryfrom the fish that they eat and they live


for a long time and grow very bigso they're gonna have a very high concentration of mercury whereas a smallfish like a sardine it doesn't live very long and it eat mostly algae and plantmaterial so it doesn't concentrate it doesn't consume a lot of mercury and itdoesn't live long enough to concentrate a lot of it so small fish is much muchsafer and young fish is much much safer and the reason I mentioned that is thatthere's still a lot of variation between fish depending on the location so if thefish lives in an area with a lot of pollution and obviously it's going toconcentrate more toxins in the body so that's why we also want to take thesenumbers with a grain of salt they're based on a list of readings that I gotfrom an FDA study but there's very few of these studies done so we can'tguarantee that whatever number that we find is going to hold true for that fishin all situations so we want to keep this in mind and use some common sensealong with this but just as an example something 


called a tile fish if youcatch it in the Atlantic then it would have a hundred and forty four parts perbillion of mercury whereas if youthe same fish or the same species at least in the Mexican Gulf it would havefourteen hundred and fifty parts per billion the highest level ever recordedin a fish was 1450 so it depends on where you catch it also as well as thespecies and we don't always know so we want to play it safe and go with thesafest ones we can find we're going to go where the fish will have the lowestreading and then we also want to know that if we choose small and young fishthen we're gonna be much safer another example is trout that can be areally good option if it's freshwater trout so trout can live in streams andlakes but and then it would have 71 in the study they published it had 71 partsper billion whereas if they caught it in the ocean it had 256 parts per billionso the tile fish could vary a factor 10 and the trout could vary a factor 4right so that's a big big difference and then a lot


of people talk about that youshouldn't eat tilapia and you shouldn't eat catfish because they're farm raisedand they're absolutely right but it's not just the tilapia and thecatfish that are bad because they're farm raised it is all farm raised fishit's just that the catfish and the tilapia are the cheapest and thesturdiest so they're very very easy to raise okay they get a lot for theirmoney when they raise them because they're so sturdy but any fish that yourfarm raised is going to be a bad idea why because farm raised fish it'sunnatural it's not their natural habitat they don't get to move they don't get toeat the things they're used to a lot of these fish they normally eat algae andseaweeds and and small plankton and things like that and in captivity theyfeed them grain and corn and soybeans and and garbage and just about anythingthese animals will eat so it's a very unnatural situation for the animals andif they're not living the life that they're supposed to then they get sickand then we get 


sick eating them as well and then they have to feed them lots andlots of antibiotics okay just like the the cattle and the chickens and so forthand one example of how absurd this is is salmon that in the wild salmon fightsagainst the stream and fighting the the intense work that the salmon does iswhat makes the flesh red and because in captivity they don't move the the salmonis actually gray it is totally pale and unappetizing so what do they do theyfeed them red dye they feed them little pellets that end up in their tissue soyou're basically just eating artificial color that that the salmon atefarm-raised salmon would basically have no color unless they fed it colorpellets and they also found that the farm-raised salmon could have as much as16 times as high a level of PCBs which is a very toxic carcinogen it's justlike mercury it accumulates in in the tissue of the fish furthermore the fishis just like the grass-fed meat in that when you feed them grain when you feedthem things they're not 


supposed to eat you change the ratio between the Omega6s and the Omega 3s so normally they're gonna have a very very strong omega-3 toomega-6 ratio but when you feed them garbage and and corn and grain thenyou're going to disturb that that ratio in the wrong directions you're going tobring up the omega sixes and bring down the omega threes and if you think aboutthe Omega 3s that was the reason that we're told to eat fish in the firstplace but if they farm raise it and they feed it the wrong thingthe and it doesn't have as much of the thingthat we want when we eat the fish so it sort of defeats the purpose of eatingfish in the first place so when we're talking about these fish we're nottalking about anything farm-raised right it doesn't matter which fish it is it isnot gonna be a good idea if it's farm-raisedso let's start off with the fish that you want to avoid and the reason youwant to avoid them is that it is very very high in mercury so from the verybottom of the list it's the tile fish from 


the Mexican Gulf like I mentionedover there fourteen and hundred and fifty parts per billion it's the highestlevel of mercury ever recorded then next on the list we have swordfishthat again it's a large predatory fish so it lives for a long time itconcentrates a lot of mercury that's why the levels are extremely high and thesame thing about a shark its predatory it's gonna eat other things andconcentrate that then we get to the king mackereland even though mackerel can be extremely healthy and we're gonna haveit higher on the list later on here it depends on the size of it so the healthymackerel that you buy in the in the jar or you buy them smoked or fresh they'regoing to be small mackerel whereas the king mackerel is somewhere around thissize and it lives much longer and it accumulates a lot of toxins so eventhough mackerel has a lot of good fats the king mackerel you definitely want toavoid and then it's everybody's favorite tuna and there's many many kinds of tunaand the


readings they had vary from 350 to 689 but all of those readings are toohigh next is orange roughy at 571 parts perbillion and it really hurts me to see these two the orange roughy and the tunabecause those are my absolute favorite fish that if it didn't have this mercuryI would eat each of them a couple of times a week probably I love those fishbut because they're so high in mercury Istill eat them on occasion but I pretty much don't have it more than every twomonths or so I'll have each one maybe every two months and that way you spreadout it would probably be better to avoid it altogether but if you're gonna haveit because you just find it so super delicious then make sure that you don'thave it on a regular basis so now we're moving up in the categories and we havea category that I would call good or okay okay these are the bad you want toavoid them these are okay but they're not great okay so if you like these fishand you want to eat them for the protein then go ahead but it's not 


going to havea tremendous benefit because it doesn't have a whole lot of omega-3s in it youwould have to eat literally pounds worth of of these fish to get any significantamount number 10 on the list is the mahi-mahi and if you really like it thenit's something that you can eat but I wouldn't eat itall the time because the mercury levels are creeping up a little bit it hasalmost five to ten times more mercury than some of the best fish and itdoesn't have a whole lot of omega-3s okay so there's not a tremendous benefitto it other than it's a good protein okay it's a good easily digested food ifyou love it have it once in a while then we have Cod which is very popular it hasa little bit more omega-3s a little bit less mercury but it's still not likesuper beneficial so on these in terms of frequency I would say the mahi-mahi sortof avoid it but eat it once in a while the cod is pretty much okay but Iwouldn't eat it all the time trying to get benefit from it thinking that fishis is super and next in the okay 


group is number eight croaker which again ithas a little bit more of the omega-3s but now we're getting intowhat they consider really safe ranges of mercury so from now on up with thesemercury levels the mercury is low enough that you can eat it as much as you wantunless you have like a severe that you know that you have a severe heavy-metalsensitivity then you probably want to avoid anything at all but if that's notthe case then these levels are low enough that according to officialguidelines you can eat them freely you can enjoy them as much as you want butagain it doesn't have a tremendous amount of omega-3 so if you're eatingfish for the omega-3 benefits then none of these are gonna cut it they're notgoing to provide enough omega-3s to really make a difference the floundernumber seven that's something that I eat a lot because it's very low in mercuryit doesn't have a ton of omega-3s but I just really liked the flavor it's veryvery easy to digest and it's a good


option to alternate with with meat andchicken and other forms of food number six on the list is shrimp everybody'sfavorite or a lot of people's favorite and even though it doesn't have atremendous amount of omega-3s you would have to eat a lot of shrimp to getsignificant amount it is very very low on the mercury it only nine parts perbillion it is the lowest item that we have here on the list word of cautionany time that you eat shrimp in a restaurant or you most of the stuff youbuy in the store it will be farm raised okay you have to look very carefully forthe wild-caught because otherwise with the farm raised now you're back into thesame situation as what we talked about before number five trout but it has tobe freshwater trout the ocean trout is much much higher in mercury and trout isso delicious it is a quite a bit like salmon and it's so deliciouswhen you if you can find it smoked that's my favorite great food but againit to be fresh water now we're up tosignificant amounts of omega-3s it 


has a thousand and seventy milligrams ofomega-3s and we're not just talking fish oil here it's not like a thousandmilligrams of fish oil it's a thousand milligrams of the actual preciousomega-3 fatty acids it's the DHA and the epa and something called DPA so thoseare the three top long-chain fatty acids that do wonders for our brain andnervous system so this might be equivalent to actually about 5,000milligrams of fish oil depending on how that oil is concentrated it is verymoderate it's not the lowest but 71 parts per billion of mercury is probablynot going to hurt you so that's again in the green category where they say thatyou can eat it and enjoy it as much as you want number four on the list isherring this is an old favorite and Sweden they used to pickle it but ifyou're not a fan of pickled herring then you might want to try it smoked nowwe're getting up to really good levels we have almost 2,000 milligrams almosttwice as much as the trout and 1,890 milligrams of omega-3s and about 


84parts per billion of the mercury number three on the list one of my absolutefavorites is sardines I love sardines I eat them probably atleast twice a week it is so inexpensive it is so convenient you just pop open acan you get a fork and and you have a meal right thereit has 1500 milligrams of omega-3s per 100 grams so all these numbers by theway are per 100 grams of food so the number you see here is basically apercentage so 1500 milligrams means that's 1.5 percent of the entire meal isconcentrated omega-3s it only has 13 parts per billion ofthe mercury because again remember it's a very small very young fish and itdoesn't have time to accumulate a lot of toxins so most a lot of fish oil isactually made from sardines now we're getting up into the heavyhitters number two on the list is mackerel and it's the Atlantic mackerelunlike the king mackerel so size matters okay the larger ones are going toaccumulate more toxins they live longer they eat more other fish but the 


smallmackerel and the version they tested was the Atlantic is very very safe it onlyhas 50 parts per billion of mercury but it has the highest level of mega threesof any fish two thousand six hundred and seventy milligrams of omega-3 so hereyou can have one serving of fish a relatively small serving of fish and getequivalent to a handful of official capsules okay so here is where it startsto really matter this is where you can really have an impact down here you canprobably still need to take fish oil no matter how much of these fish you eatbut up here is where you get a significant amount of these omega-3snumber one on the list you all knew that it had to show up somewherenumber one is salmon it is the crowning achievement it is the perfectcombination of very very low mercury and very very high omega-3s two thousandfive hundred 90 milligrams omega-3s and only 22 parts per billion of mercury sono wonder the salmon is so popular it's not just the taste and the availabilitybut it is 


extremely nutritious again you got to get the wild caught because thefarmed salmon is just as bad as the other stuff so use these numbers withcaution okay use some common sense take it with a grain of saltbecause like I said these mercury levels they're based on one set of readingsokay the FDA published numbers but it was between 1990 and 2010 or somethinglike that it's not something that they do every year everywhere in the world sojust because a number is low doesn't guarantee that that fish is always goingto be that low or at that level so you're some common sense and rememberthat the safest way to go by is small and young fish are gonna be your bestbet so is it safe to eat fish anymore yes but you got a stick to the greenones so everything here would