About half of the world's population is deficient in Vitamin D, and fish and sun (without sunscreen) are the best natural sources. So if you don't get much sun, you might want to regularly eat fish because Vitamin D deficiencies have been correlated with at least one kind of cancer and with other health problems also. Fish are also the best source of readily-available Omega 3, the anti-cancer Omega. The trouble with fish is that they tend to have large quantities of mercury in them, and too much mercury can also cause health problems.
I was searching Google yesterday to try to find a table showing which fish had the best ratios of Vitamin D to Mercury, and I couldn't find one. But I did find a table showing the Vitamin D content (ecosh.com/top-11-foods-high... and another showing the mercury content (fda.gov/food/metals-and-you....
Comparing them, I was able to compute ratios for 12 types of fish. Here is how those types rank when dividing the Vitamin D content (in IU per 75 grams) by the mercury content (in parts per million). The best fish to eat are the ones at the top of the list and the worst are the ones at the bottom:
1 Salmon - ratio is 27,500
2. Oyster - ratio is 26,667
3. Shrimp - ratio is 16,889
4. Sardines - ratio is 11,077
5. Herring - ratio is 2,590
6. Trout (freshwater) - ratio is 2,507
7. Snapper - ratio is 2,361
8. Whitefish - ratio is 1,517
9. Halibut - ratio is 598
10. Tuna (white) - ratio is 476
11. Tuna (albacore) - ratio is 294
12. Mackerel - ratio is 256
After I showed my wife the table, we decided to start eating canned salmon as our fish snack. We'll open a salmon can, which has too much to eat right away, and keep the rest in a glass container in the refrigerator.
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