Fish is healthy, but is it still safe? Nutritionist reveals the best and worst kind to eat

Published 8 June 2026 · health

Fish has long enjoyed a reputation as one of the healthiest foods people can eat. Rich in high-quality protein, omega-3 fatty acids, vitamins and minerals

Fish has long enjoyed a reputation as one of the healthiest foods people can eat. Rich in high-quality protein, omega-3 fatty acids, vitamins and minerals, it is often recommended for heart health, brain function and overall wellness. Many health experts encourage people to include fish in their diets regularly because of its numerous nutritional benefits. However, the fish that reaches our plates today may not be the same as it was decades ago. Increasing pollution in oceans, rivers and lakes has led to growing concerns about contaminants in seafood. Heavy metals such as mercury, lead and cadmium, along with the rising presence of microplastics, are now being found in marine ecosystems around the world. Read Full Story According to nutritionist Anjali Mukerjee, consumers need to be more mindful about the fish they eat. She recently highlighted the importance of choosing seafood carefully to minimise exposure to environmental toxins while still enjoying its nutritional benefits. THE PROBLEM OF HEAVY METALS One of the biggest concerns surrounding seafood today is the presence of heavy metals. Fish absorb contaminants from the water they live in. As pollution enters oceans and rivers through industrial waste, agricultural runoff and other environmental sources, toxic substances can accumulate in aquatic life.

Mercury is especially concerning because it can build up in the body over time. Excessive exposure has been associated with nervous system problems and other health risks. Larger fish tend to carry higher mercury levels because they consume many smaller fish throughout their lifetime, causing toxins to accumulate in their tissues. FARMED FISH MAY HAVE ADDITIONAL CONCERNS Farmed fish are often viewed as a convenient alternative to wild-caught varieties. However, experts note that some farmed fish may be exposed to antibiotics, pesticides and other substances used in intensive farming practices. Their nutritional quality can also vary depending on feeding methods and farming conditions. This does not mean all farmed fish are unhealthy, but it does highlight the importance of understanding where seafood comes from and purchasing it from reliable sources. MICROPLASTICS ARE ENTERING THE FOOD CHAIN Another emerging concern is microplastic contamination. Microplastics are tiny fragments created when larger plastic items break down in the environment. These particles have been detected in oceans, rivers and lakes across the globe. Marine animals can accidentally consume them, allowing plastics to enter the food chain. Researchers have found microplastics in various seafood products, prompting concerns about long-term human exposure.