You might have heard about the numerous health benefits of eating more fish. They’re one the best sources of omega-3 fatty acids, especially DHA and EPA (two powerful omega-3 fatty acids not found in plant foods). However, you may also be concerned that eating more fish may pose the risk of consuming too much mercury. To make things easier, we compiled some of the most commonly asked questions when it comes to mercury in fish.
What Is Mercury?
Mercury is a heavy metal that is naturally present in the environment. When mercury is in the ocean water, it’s converted into methylmercury. Fish swimming in the water absorb methylmercury. If humans consume too much methylmercury, it’s toxic to our nervous system. Pregnant women and young children are at higher risk for methylmercury poisoning.
Which Fish Have Mercury?
All fish in the ocean have some amount of mercury. Large, predatory fish have more mercury than smaller fish, because they’ve been swimming around longer and have had more time to accumulate mercury. In addition, predators take on the mercury content of their prey. Fish that are highest in mercury include sharks, swordfish, Ahi and Bigeye tuna, tilefish and marlin. Some fish like sea bass, mackerel, canned albacore tuna and grouper are also considered to have high amounts of mercury.
Should I Be Worried?
Most people shouldn’t be worried about getting too much mercury from fish. Our bodies naturally get rid of the methylmercury we eat from fish. A healthy adult would need to eat an extremely large amount of fish to even be at a low risk for mercury poisoning. Pregnant or nursing women and young children are the main groups that the FDA recommends restricting their intake of high-mercury fish. The high mercury content can harm the fetus or young child’s nervous system and cause irreversible damage. In addition, women planning to get pregnant should also reduce their consumption of mercury-rich fish, as mercury can stay in the bloodstream for several months.*
Benefits vs. Drawbacks of Eating Fish
The health benefits of eating more fish far outweigh any of the risks of mercury toxicity. Fish contains low amounts of saturated fat and high amounts of omega-3s, which have tons of healthy functions. It’s even recommended that pregnant women and children consume small amounts of low-mercury fish, as the omega-3s help to promote brain development.
Low-Mercury Fish
Even if you’re still concerned about mercury toxicity, there are a bunch of fish that are naturally low in methylmercury and still have all the health benefits. These include:
- Salmon
- Tilapia
- Herring
- Pollock
- Catfish
- Butterfish
- Sole
- Whitefish
- Shrimp
- Scallops
Try some of these recipes featuring low-mercury fish:
- Seared Salmon with Braised Broccoli
- Chili-Rubbed Tilapia with Asparagus & Lemon
- Cajun Pecan-Crusted Catfish
- Sole with Garlic-Almond-Caper Sauce
- Zesty Shrimp & Black Bean Salad
*Consult your physician or registered dietitian prior to making dietary changes related to pregnancy.
Bobby is the community and social media manager at Zipongo. He has a degree in nutrition and dietetics and previously worked as a health educator.
