While acidic in nature, numerous seafood varieties provide essential nutrients that promote bone health, making them integral to the 80/20 nutritional plan outlined in the Osteoporosis Reversal Program. However, not all seafood is equally beneficial, and certain types are recommended to be avoided.
Though the categorization of “good fish” and “bad fish” may shift over time, it’s advisable to steer clear of the following seven fish (and seafood items), as you’ll soon discover why.
1. Imported Shrimp.
Overseas-imported shrimp are typically farmed under conditions prone to contamination. Antibiotics, residues from container cleaning, and even insect fragments find their way into the shrimp’s environment and, subsequently, their bodies. Furthermore, some imported shrimp has been found to contain E. coli.
Compounding the issue, less than 2% of shrimp entering the U.S. undergo inspection. Instead, consider opting for domestically sourced shrimp.
2. American Eel.
You may encounter this seafood item labeled as yellow eel, often served in sushi dishes. However, American eels pose a concerning risk due to the presence of PCBs, or polychlorinated biphenyls, as the most prominent contaminant.
Despite being banned in the 1970s, PCBs persist in the environment, contaminating the rivers and waterways inhabited by American eels. Interestingly, while the American eel spawns in the ocean, it primarily resides and matures in freshwater.
Moreover, American eel is known to contain mercury, a prevalent heavy metal in the environment. Furthermore, commercial fisheries are grappling with over-harvesting, rendering American eel an unsustainable seafood choice.
3. Imported Catfish.
The overwhelming majority of imported catfish, approximately 90 percent, originates from Vietnam, where the widespread use of antibiotics is a common practice. Specifically, Vietnamese catfish has been found to contain ciprofloxacin and enrofloxacin, antibiotics banned in the U.S. due to their promotion of antibiotic-resistant microbes, particularly Campylobacter.
Additionally, there’s a concern regarding the fish’s labeling. Vietnamese catfish sold under names such as Basa or Swai are not officially classified as catfish by the federal government. Consequently, they aren’t subjected to the same inspection and standards as authentic catfish, potentially allowing for more contaminants to enter the product.
A healthier alternative is domestically farmed catfish, which are abundant and raised in a responsible manner.
4. Atlantic Salmon.
Whether obtained from the wild or through farming, Atlantic salmon is an unfavorable fish choice. Ironically, salmon farming practices are contributing to the pollution of wild salmon populations.
Escaped farmed salmon compete with wild counterparts for food, while the extensive use of antibiotics and pesticides in salmon farming contaminates the environment. Consequently, this results in endangered wild populations and tainted farmed salmon.
Interestingly, any fish labeled as “Atlantic salmon” is farmed, and conditions on such farms are often substandard, necessitating the use of antibiotics and pesticides to manage diseases in overcrowded environments.
A concerning trend is the emergence of genetically modified (GMO) salmon as a purported solution to these issues, with such products currently being sold without any labeling to inform consumers of their GMO seafood choice. Notably, all GMO salmon is farmed, and while not all farm-raised salmon is GMO, any GMO salmon will be labeled as “farm-raised.”
For a bone-healthy option, consider choosing wild Alaskan salmon.
5. Orange Roughy.
The orange roughy, a type of perch dwelling in the deep ocean, is heavily tainted with mercury, rendering it a highly unsustainable choice. Its lengthy lifespan, spanning several decades, contributes to its unsustainability. It takes an orange roughy anywhere from 20 to 40 years to reach reproductive maturity, resulting in populations that recover slowly, if at all.
Due to their extended life cycle, farming orange roughy is virtually impossible. Thus, any claims of “sustainably harvested” or “farm-raised” orange roughy should be viewed skeptically at best. Instead, consider opting for domestic catfish or yellow snapper, which offer safer alternatives with similar texture and flavor profiles to orange roughy.
6. Chilean Sea Bass.
Regarded as a delicacy, the Chilean sea bass is highly coveted, which poses a significant issue: it’s projected that this fish will be commercially extinct within the next five years.
Capturing these fish in the U.S. is actually illegal, meaning any Chilean sea bass available for sale has been obtained illegally. Furthermore, Chilean sea bass is known to contain high levels of mercury.
As a viable alternative, haddock serves as an excellent substitute for Chilean sea bass.
7. Atlantic Bluefin Tuna.
The elevated mercury levels in tuna have long been recognized. However, the Atlantic bluefin stands out as the most mercury-rich among all tuna varieties, further exacerbated by its extensive overfishing. While most tuna species contain mercury to some extent, certain varieties exhibit significantly lower levels than others.
For instance, albacore tuna sourced from U.S. and Canadian waters offers a less toxic alternative, as it is harvested at a younger age, before accumulating high levels of mercury in its body. Alternatively, you can opt for Alaska wild-caught salmon, including BPA-free canned options, as a safer seafood choice.
The Right Fish Is A Bone-Smart, Healthful Food.
Please don’t misinterpret—the seven varieties mentioned above are not meant to dissuade you from consuming fish and seafood. In fact, salmon is a cornerstone food in the Osteoporosis Reversal Program. Its rich oil content renders it highly anti-inflammatory, and it serves as one of the few dietary sources of Vitamin D.
While it’s true that salmon and all seafood contribute to acidity in the body, like other acidifying yet bone-nourishing foods such as walnuts, cranberries, and blueberries, seafood plays a role in a bone-healthy diet. The key lies in balance—when enjoying a seafood dish, complement it with alkalizing side dishes such as quinoa, fresh salad, or alkalizing vegetables.
However, even the most meticulously balanced and nutritious diet isn’t entirely devoid of toxins. These toxins place a considerable burden on your liver and kidneys, the silent detoxifiers of your system day in and day out.
Their optimal functioning is crucial not only for overall health but also for bone health, as toxins contribute to acidity. Overburdened kidneys may struggle to regulate body pH as efficiently as healthy ones, potentially leading to significant bone damage.
Given the limited warning signs of liver and kidney strain, I recommend periodic detoxification as a preventive measure.