Is It Safe To Eat Raw Fish?

Sushi is good for you in moderation, but it's important to limit or eliminate it from your diet due to the safety risks associated with raw fish. Consuming raw or partially cooked fish increases exposure to bacteria, parasites, and pollutants that can make you sick.

You can eat raw salmon, but only if it's been frozen previously, which helps kill harmful germs. Young children, older adults, and pregnant people should avoid raw fish altogether. Foodborne illnesses can be more severe in these groups.

Safety Risks of Raw Fish

You can eat raw fish, but there are some risks. These risks include exposure to bacteria, parasites, and pollutants.

Bacteria

Bacteria exist on the surface of raw fish and in its juices. Partially cooked seafood can also promote bacterial growth.

Eating raw and undercooked fish and oysters can increase the risk of getting sick from bacteria. Vibrio bacteria can cause an infection called vibriosis. A mild vibriosis infection leads to diarrhea and vomiting. A person may experience bloodstream infections or skin lesions with blisters in severe cases.

Parasites

You may also be exposed to parasites like tapeworms. Diphyllobothrium latem and related species are the largest tapeworms that can infect humans who consume raw fish, especially freshwater fish. Infections are most common in Europe, North America, and Asia.

Pollutants

Some types of fish, like sharks and swordfish, may also contain higher levels of pollutants. Examples include dioxins and methylmercury.

Dioxins are toxic chemical compounds that have a prolonged breakdown time in the environment. These compounds can contribute to conditions like cancer, immune system damage, or reproductive problems.

Methylmercury is considered a neurotoxin, which is toxic to nerve tissue. Too much methylmercury in the body can cause problems that affect the nerves. Complications include movement coordination and peripheral vision.

Types

There are several types of raw fish or raw fish dishes, including:

• Ceviche, seafood cuts in a citrus juice marinade
• Poke, seafood cuts mixed with rice, soy sauce, and vegetables
• Raw shellfish, like mollusks, oysters, scallops, and shrimp
• Refrigerated smoked seafood
• Sashimi, raw seafood slices
• Seafood cooked rare
• Sushi
• Undercooked seafood

Benefits

There are risks associated with eating raw fish, but having seafood as part of your diet can be beneficial. Fish is a source of nutrients like:

• Iodine
• Lean protein
• Omega-3 fatty acids, which are healthy fats
• Vitamins A, D, and E

Consuming these nutrients can have several benefits. They are helpful for brain, eye, and thyroid health.

Tips for Consuming Raw Fish Safely

There's not a one-size-fits-all recommendation of how much raw fish to eat. The recommendation for cooked fish is two servings of fish per week. One serving is 3 ounces cooked.

Consume From Trusted Sources 

"Look for restaurants with 'A' health inspection ratings, read reviews, and don't be afraid to ask questions. A restaurant should be able to describe to you exactly how they have prepared your fish in order to kill parasites and keep it safe," Cynthia Sass, MPH, RD, registered dietitian nutritionist and contributing nutrition editor, told Health.

Freeze Before Eating

If you decide to eat raw fish, consider options that have been previously frozen. Frozen seafood is not entirely germ-free, but freezing can kill parasites in the food.

The safest way to eat seafood is still to cook it. Ensure it reaches an internal temperature of at least 145 degrees Fahrenheit (62.8 degrees Celsius) when you cook fish at home.

Use Your Senses

You can often tell whether raw fish is spoiled by its appearance. Here are some tips to keep in mind:

• Check the eyes: The fish should have eyes that are clear and shiny.
• Consider the color: Fresh fish are firm and have red gills, bloodlines, or flesh. Fish that have been frozen previously may look slightly different than fresh fish. Just make sure it does not have frost, which can be a sign that it was thawed and frozen again.
• Look for fish that has a fresh, mild smell: Spoiled fish can smell fishy or sour. You also want to avoid fish that smells like ammonia.
  

Who Should Avoid

Some people are considered at high risk for getting sick from certain foods. The following people who should avoid raw or undercooked seafood include:

• Adults 65 and older
• Infants and young children
• People with a weak immune system
• Pregnant people

Considerations for Pregnant People

Pregnant people are discouraged from consuming raw fish. They could risk potentially exposing the growing fetus to harmful bacteria or parasites. This does not mean they cannot have fish at all. Pregnant people should limit their intakes to specific amounts and types of seafood.

Stick to two or three servings of low-mercury fish per week if you are pregnant. Mercury is toxic at high levels. A fetus exposed to mercury in the womb can develop brain and nervous system problems.

Low-mercury fish options can include salmon, tilapia, and shrimp. Avoid tuna, swordfish, king mackerel, and shark since they have higher mercury concentrations.

A Quick Review

People eat raw fish in different ways, but enjoying fish that's not cooked comes with risks. Raw fish consumption may lead to infections or problems with your nervous system.

Everyone cannot eat raw fish, such as younger children and older adults. The best way to eat fish is to enjoy it fully cooked. Choose options that have been frozen first if you decide to consume raw fish.