Fish can be a powerful medicine, but only if you choose wisely. Mercury from coal burning and industrial waste climbs the marine food chain, concentrating in large predatory fish like shark, swordfish, king mackerel, grouper, orange roughy, and Atlantic bluefin tuna. Regularly eating these species can quietly raise your mercury burden, threatening your brain, heart, and long‑term health. For pregnant women and children, the risk is even higher, which is why experts urge them to avoid some of these fish entirely.

The danger isn’t just toxicity; it’s also ethics and deception. Overfished icons such as Atlantic cod, Chilean sea bass, eel, sturgeon caviar, and Atlantic flatfish are collapsing under human demand, reshaping entire ecosystems. Meanwhile, imported farmed shrimp, basa, swai, and some “catfish” come tainted with banned pesticides, Vibrio bacteria, and antibiotics, often hidden behind false labels. The solution isn’t fear, but intention: favor smaller, wild, sustainably caught fish from trusted sources—and walk away when the label feels even slightly wrong.