Have you ever wondered about the journey your fish took before it landed on your plate? As we become more conscious of what we eat, knowing where our food comes from, especially seafood, is more important than ever. In this blog, we’re diving deeper into the importance of knowing which fish you should choose—and, just as crucially, where those fish are coming from.
The Importance of Knowing Your Fish Source
Fish is often hailed as one of the best brain foods out there. It’s rich in omega-3 fatty acids, lean protein, and low in saturated fat. All these components make fish an excellent choice for supporting brain health. But—and it’s a significant but—not all fish are created equal. In today’s world, we need to be a bit more selective, even finicky, about our seafood choices. It’s not just about what tastes good but also about where that fish comes from, how it was raised, and what it’s been exposed to before reaching your kitchen.
If you imagine your fish being freshly caught in the open sea, you might be in for a surprise. Up to 75% of the fish you find in grocery stores comes from fish farms, a process known as aquaculture. And about 60% of that farmed fish comes from other countries, where the regulations might not be as stringent as those in the United States. So, before you reach for that fillet, it’s worth knowing what you’re buying and where it’s coming from.
Choosing the Right Fish: Remember “SASH”
Just like traditional farming on land, farming in water—known as aquaculture—comes with its own set of challenges. The practice of raising fish in controlled environments can be beneficial, but it can also lead to problems if not done correctly. When you pick up a fish at the store, there’s a good chance it was raised on a farm rather than caught in the wild. While farmed fish can be a sustainable option, there are several factors to consider.
First, let’s talk about the types of fish that are generally safe and healthy to eat. I love using acronyms to make things easy to remember, so here’s one for you: SASH. It stands for Salmon, Anchovies, Sardines, and Herring. These are the safest and healthiest fish you can eat once or twice a week. But remember, moderation is still key—more on that later.
Why these fish?
Salmon is a favorite for many, and for good reason. It’s rich in omega-3s and lean protein, and it tastes delicious. Anchovies and sardines might be smaller, but they pack a big punch in terms of nutrition. They’re also lower on the food chain, which means they accumulate fewer toxins like mercury. Herring is another excellent choice, full of healthy fats and protein.
Now, you might be wondering about other popular fish like tuna, mackerel, and trout. Some people do add these to their safe list, but I personally choose not to. Why? Because there are too many exceptions and complications with these fish. For example, with tuna, only chunk light tuna has relatively low mercury levels, but albacore, white tuna, and yellowfin tuna should be limited or avoided. It’s a lot to remember, and I prefer to keep things simple.
Mackerel presents a similar issue. The Atlantic mackerel is safe, but the king mackerel is something you should never eat due to its high mercury content. And then there’s trout—safe from certain lakes but not from others. It’s a lot to keep track of, so I stick with my SASH acronym to make things easier.
If you’re up for the challenge of remembering all these exceptions, your acronym changes to SMASHT—Salmon, Mackerel, Anchovies, Sardines, Herring, and Tuna. But for simplicity, I recommend sticking with SASH.
The Challenges of Fish Farming
Now, let’s get into the nitty-gritty of fish farming. As I mentioned, up to 75% of the fish you’ll find in stores or restaurants is farmed. While fish farming has the potential to be a sustainable and responsible practice, there are some significant challenges that can affect the quality of the fish you’re eating.
A Detailed Look at Salmon Varieties
Salmon is one of the most popular fish worldwide, but not all salmon are created equal. Two common types of salmon, King Salmon and Coho (Silver) Salmon, are on the endangered species list. These salmon have been on the list since the 1990s, and if we want to avoid their extinction, we need to be mindful of how often we consume them.
On the other hand, Atlantic salmon, one of the most common types you’ll find in stores, is almost always farmed. This is something to be aware of because farmed salmon, especially from less regulated farms, can come with a host of issues, including exposure to pollutants and unnatural diets.
So, what’s the best choice? Sockeye salmon, also known as red salmon, is your best bet. This Pacific salmon can be wild-caught or farmed, but it’s subject to stricter regulations, especially if it comes from Alaska. The salmon from these regions are typically fed a natural diet of krill, which gives them their distinctive red color and ensures they’re a healthier option for you.
Understanding Labels: What to Look For
When buying fish, it’s essential to understand the labels you’re looking at. Here are three terms you should know:
- Wild-caught: This means the fish was caught in its natural environment. Wild-caught fish typically have access to a natural diet, which can make them a healthier choice.
- Farm-raised: Farm-raised fish are bred and raised in controlled environments. While this can be a sustainable option, it also comes with risks, including exposure to pollutants and the potential for lower nutritional value.
- Sustained Farm-Raised: This is the best of both worlds. Sustained farm-raised fish are bred in environments that are carefully managed to minimize pollution and ensure the fish are healthy. These farms often use tanks that filter out waste and toxins, preventing them from contaminating the surrounding environment.
When buying farm-raised fish, look for a green checkmark from the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC). This label indicates that the fish was raised using practices that are environmentally responsible and safe for consumers.
The Hidden Dangers of Fish Farms
Farm-raised fish might seem like a good option, but there are some hidden dangers you should be aware of. Here are a few of the challenges associated with fish farming:
- Pollution: The waste produced by farm-raised fish, including uneaten feed, excretions, and chemicals, can pollute the surrounding environment. When this waste is flushed out of the pens into the natural habitat, it can create “dead zones” where oxygen levels are so low that nothing can grow or live. These dead zones are becoming more common as fish farming increases, with over 400 dead zones identified globally.
- Unnatural Feed: Farm-raised fish are often fed a diet of processed feed that includes GMO soy, corn, and other plants. In some cases, they’re also fed forage fish, which are wild fish caught and ground up into meal. This practice contributes to overfishing, as fish that could be eaten by humans are instead used to feed other fish.
- Overstocking and Disease: To maximize profits, fish farms often overcrowd their pens. This overcrowding can lead to the spread of disease, which is then treated with antibiotics. Unfortunately, these antibiotics can end up in the surrounding environment, affecting wildlife and potentially leading to antibiotic-resistant bacteria.
- Escaped Fish: Fish escape from farms more often than you might think. When non-native fish escape into the wild, they can disrupt local ecosystems. In 2017, for example, a quarter of a million Atlantic salmon escaped into the Pacific Ocean off the coast of Washington. This incident led Washington to phase out fish farms that raise non-native species, but the damage had already been done.
Imported Shrimp: Another Concern
Shrimp is another seafood that’s often farmed, and just like fish, there are some things you need to know before you buy. About 90% of the shrimp you eat is imported, and half of it is farmed. The problem with imported shrimp is that the farming practices in other countries are not always as well-regulated as they are in the United States.
When buying shrimp, look for the same certification labels you would with fish. And whenever possible, buy frozen shrimp rather than fresh. Fresh shrimp is often just frozen shrimp that has been thawed out, so buying frozen ensures you’re getting a fresher product.
Making Better Fish Choices
So, what’s the takeaway here? The next time you’re in the grocery store or ordering at a restaurant, take a moment to think about where your seafood is coming from. Look for the SASH (Salmon, Anchovies, Sardines, Herring) options, which are generally safer, healthier, and more sustainable choices. Pay attention to labels and ask questions if you’re unsure about the source of the fish.
Learn More From Me
If you’re interested in learning more about this topic, or if you want advice that’s just right for you, consider attending one of my free Better Brain Masterclasses. These classes give you great tips and strategies for keeping your brain sharp as you get older. For more printable resources, be sure to check out my resource library and don’t forget to connect with our supportive community on Facebook. Together, we can make the most of every brain-boosting opportunity!
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Your brain’s destiny is in your hands.🧠
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