The doctor called the fish low in heavy metals

Some types of fish and seafood may contain heavy metals, including mercury, cadmium, lead, and inorganic arsenic. However, this is not a reason to completely exclude fish from the diet: for most people, the benefits of eating it are significantly higher than the potential risks. Ekaterina Kashukh, an expert doctor at the Hemotest Laboratory, a gastroenterologist, told Izvestia on July 28 how to choose safe fish species.

Heavy metals enter reservoirs from natural sources and due to industrial pollution, after which they begin to move along the food chain. First, the substances accumulate in plankton and small organisms, then they pass to small fish, and later to larger predatory species.

According to the doctor, the highest concentration of mercury is usually found in large, long-lived predators that feed on large amounts of other fish. These species include shark and some varieties of tuna. However, smaller fish such as salmon, herring, cod, and pollock tend to contain significantly less mercury.

"Small fish accumulate small amounts of mercury, larger fish eat a lot of small fish, and the concentration of the substance gradually increases at each level of the food chain. The highest rates are usually found in large, long—lived predators," Kashukh explained.

Other heavy metals can accumulate in organisms in a different way. For example, cadmium is more commonly found in some shellfish, which filter large amounts of water and can absorb the substances contained in it.

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At the same time, it is impossible to determine the presence of pollutants by the appearance of the product. Heavy metals do not affect the color, smell, taste or texture of fish. Even fresh and high-quality products may contain an increased amount of harmful compounds.

The doctor recommends that you do not consume large predatory fish species too often, but instead diversify your diet and alternate between different foods. This approach allows you to obtain the necessary nutrients and reduce the likelihood of accumulation of potentially dangerous substances.

For most healthy adults, eating fish two to three times a week is considered safe. Preference should be given to species with a low mercury content: salmon, trout, herring, pollock, cod and shrimp. They are sources of complete protein, vitamin D, iodine, and omega-3 fatty acids.

Special attention should be paid to the choice of fish for pregnant and lactating women, as well as children. Mercury can negatively affect the development of the nervous system of the fetus and child, but it is not recommended to completely abandon fish during this period. Its nutritional value for brain formation and maintaining the health of the cardiovascular system remains an important part of a full-fledged diet.

Irina Nikulina, internist, nutritionist, health coach, CEO of Boiron in Russia, said on June 30 that red meat remains one of the most discussed products in the field of healthy nutrition. Despite its high nutritional value, excessive consumption can increase the risk of developing a number of chronic diseases.