Why You Should Eat S.M.A.S.H Fish - The Dangers of Bioaccumulation
Written by Dani Mortimer, BSiHS
Reviewed by Dr. Georgia Tetlow, MD, ABOIM, ABPMR, IFMCP
Why You Should Eat S.M.A.S.H Fish - The Dangers of Bioaccumulation
We’ve long known the benefits of consuming fish. They are rich in Omega-3s, Vitamin D and B2, Calcium, and a multitude of minerals.
They are even the reason that Inuit populations in the northern hemisphere have more melanin in their skin! Normally the peoples who live in cold Northern climates have less sun exposure, therefore they produce less melanin in order to soak up as much Vitamin D from the sun as possible (think Scandinavia). However, the Inuit population gets so much Vitamin D from the fish they eat, that they do not need to absorb as much of it from the sun, therefore they produce more melanin to protect against the sun’s rays.
Bioaccumulation of Toxins
In our modern day there are greater risks to consuming fish due largely to bioaccumulation of toxins which humans have dumped into waters over the years. Chemicals such as PCBs, DDT, dioxins, and mercury gradually increase in the bodies of larger and larger fish and can be potentially neurotoxic. Below is an image from Michigan.gov displaying the bioaccumulation process, and why bigger fish tend to have more toxins in their bodies.
So what are the SMASH fish and why should we eat them?
S.M.A.S.H. stands for: Sardines, Mackerel, Anchovies, Salmon, and Herring. These fish have high nutrient content, are rich in Omega-3s, and since they are smaller, they have less buildup of Mercury and other toxins.
The Washington Department of Health explains that:
“Contaminants can build up in your body over time and may result in health problems. It can take 5 years or more for women in their childbearing years to rid their bodies of PCBs, and 6-12 months to significantly reduce their mercury levels. Mercury, PCBs, and other contaminants can be passed on to a developing fetus through the placenta…
PCBs are linked to infant development problems in children whose mothers were exposed to PCBs before becoming pregnant. PCBs can cause changes in human blood, liver, and immune functions of adults.”
In regards to Mercury exposure, the WHO states “Neurological and behavioural disorders may be observed after inhalation, ingestion or dermal exposure of different mercury compounds. Symptoms include tremors, insomnia, memory loss, neuromuscular effects, headaches and cognitive and motor dysfunction.”
Mercury is the main toxin from fish that we treat here at Philadelphia Integrative Medicine.
In regards to cooking the fish to reduce contaminants. Washington DOH states:
“It depends on the type of contaminant. Contaminants such as PCBs and DDT concentrate in the fat of fish. These contaminants can be reduced by up to 50% by preparing and cooking fish properly. Cut off the skin and fat before cooking fish. Then broil, grill, or bake it on a rack so the fat drips off the fish. Don't use the drippings for sauces. Fish contaminated with mercury can't be prepared or cooked in a way that reduces the mercury. Mercury is stored in the muscle tissue (the meat of the fish).”
Check out our previous blog on smash fish for some ways to eat responsibly and shop sustainably.
Want to know if you have toxin buildup in your body? Interested in detoxification?
Thinking about getting pregnant, but worried that you may pass on contaminants to your fetus?
Curious about how you can incorporate SMASH fish into your diet?
Schedule a 20-minute free consultation with Lynda Sherland, CRNP, FNP-C or Veronica Porterfield, PA-C today!
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Resources:
https://pubmed.ncbi.nlm.nih.gov/9949881/
https://philly-im.com/blog/2020/7/24/what-is-smash-why-it-should-matter-to-you
https://doh.wa.gov/community-and-environment/food/fish/contaminants-fish
https://www.who.int/news-room/fact-sheets/detail/mercury-and-health