Why You Don’t Need to Worry (Too Much) About Mercury in Your Fish
EVER STUFF YOUR face full of sushi and your mom scolded you for eating too much fish? The warning likely stemmed out of fish being notorious for causing mercury poisoning. {{Let's try something else here. In general, it's not great to lead with a question, especially one that uses such a specific (and ultimately far-fetched) examples as this one. Questions can create a sense of distance from the reader. This lead should address concerns readers may have heard about mercury in fish and if they should stop eating fish—or stop eating some fish—because of it.
“Some of this concern is valid, given that most of the methylmercury in our bodies comes from eating seafood, and that mercury levels in seafood appear to be on the rise,” says Kim Yawitz, R.D. “But for most people, the benefits of moderate seafood consumption exceed the risks—especially if you choose varieties lower in mercury.”
Albacore (or :white") tuna might be one of the main culprits of the mercury fear-monger. It has been shown to contain more mercury than other kinds of tuna. Because of that, consumers are advised to choose the lower mercury option when able and consume no more than six ounces of canned albacore tuna per week, says Lisa Ciarametaro, R.D.N.
Is it a concern in other kinds of fish, though? Here’s what you should know.
What is mercury?
“Mercury is a naturally occurring element that’s present in the earth’s crust. It’s released into the atmosphere when volcanoes erupt or as rock erodes, but most of the mercury in the atmosphere comes from human industrial practices—like smelting and burning coal,” Yawitz says. “These mercury particles eventually make their way into bodies of water, where they’re converted by bacteria into a substance called methylmercury.”
Is mercury unhealthy?
Mercury is a neurotoxin, so if you get too much of it, it can harm the nervous system, says Yawitz. But the reputation mercury gets as bad-for-you is a bit deceptive, as you really need to eat a lot of it to experience adverse health effects.
That being said, it’s best for certain populations, including young children and women who are pregnant or plan to become pregnant, to limit their consumption of higher-mercury fish and shellfish. For most men, though, mercury consumption isn’t an issue.
“Most healthy adults would need to consume a lot of higher-mercury fish over long periods of time to develop any symptoms of mercury poisoning,” she says.
As for how much mercury is dangerous, the exact number is up for debate. Per Ciarametaro, tissue concentration of 100 ng/mL of methylmercury or greater is commonly considered 'high'. Your doc can test your mercury levels via blood or urine tests.
If you're looking for low mercury fish, here's a rule for the wise: “Generally speaking, it is best to look for fish that are considered ‘non-pelagic’ or ‘ground fish,’” says Ciarametaro. Meaning, fish that typically do not spend their life span in deep water or in the open ocean, as they tend to have less bioaccumulation of methylmercury.
Here are six low-mercury fish dietitians recommend.
Salmon
Yawitz appreciates salmon’s health specs for a variety of reasons. First, it’s a great source of DHA and EPA, “which are both omega-3 fatty acids that may help reduce inflammation, lower cholesterol, and decrease the risk of certain types of cancer.”
Eating two-to-three servings of salmon weekly can help you meet your omega-3 needs, possibly even more than taking fish oil supplements.
Oysters
Another pick of Yawitz, the dietitian likes that oysters are low in calories and very rich in vitamins and minerals.
They’re an especially good source of immune-aiding zinc, as well as vitamin B12 (which promotes brain health), she says.
Shrimp
Shrimp is high in protein, and low in just about everything else. There's very little fat content, making it a great protein source if you're on a low-fat diet. It's also very low in calories.
It's a decent source of iodine, which is vital to brain health and thyroid function.
Cod
In addition to being a good source of lean protein, cod is rich in omega-3 fatty acids, vitamin B12, and iodine.
A four-ounce serving of cod provides around 90 calories, 20 grams protein, 1 gram fat, and 0 grams carbohydrate,” says Yawitz, so its macronutrient profile is pretty impressive, too.
“Consuming baked cod may help result in lower serum cholesterol levels in addition to better control of blood glucose and leptin levels which over time can potentially lead to less weight gain,” says Ciarametaro.
Haddock
Ciarametaro says that consuming haddock is a great way to increase protein intake while also increasing quality omega 3’s and B-vitamins.
According to advice from the EPA and FDA, haddock is rated as one of the best choices for low mercury fish.
Tilapia
Tilapia is another high-protein, low-fat fish that's also packed with phorsphorous, which is helpful in bone health and development. It's also high in vitamin B12, which helps form your DNA, and supports your nervous system.
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