Mercury in Fish: How Much is Too Much?

Mercury in Fish: How Much is Too Much?

When it comes to seafood, many of us are cautious about the levels of mercury in fish. Mercury is a natural element but can be harmful to humans if consumed in high amounts. Thus, it’s crucial to be aware of the risks and limits of eating fish that may contain high levels of mercury.

Mercury enters the environment through natural sources such as volcanic eruptions and soil erosion. However, human activities like coal power plants and gold mining have contributed significantly to the increase of mercury levels in oceans and other waterways. Once in water, mercury transforms into methylmercury, a toxic substance that accumulates in fish and other seafood.

Fishes that are at the top of the food chain and live longer have the highest levels of mercury. Predatory fish like swordfish, shark, and king mackerel, for instance, have high levels of methylmercury. Conversely, small fishes like sardines and anchovies have lower mercury levels and are safe to consume in moderation.

According to the US Food and Drug Administration (FDA), pregnant women, nursing mothers, and young children should avoid high-mercury fish in their diet, such as shark, swordfish, king mackerel, and tilefish. The FDA recommends that they consume low-mercury fish, such as salmon, shrimp, and canned light tuna. Albacore tuna and tuna steak have higher mercury levels than canned light tuna and should be eaten in moderation.

Moreover, studies have linked high levels of mercury consumption to health problems such as damage to the nervous system, impaired cognitive function, and cardiovascular disease. Health experts recommend that the general population consume a variety of low-mercury seafood and avoid high-mercury fish or consume them sparingly.

In summary, it’s crucial to be mindful of the types of fish we consume and their mercury levels. High-mercury fish should be avoided or eaten sparingly, especially by pregnant women, nursing mothers, and young children. Conversely, low-mercury fish are safe to eat in moderation and are an excellent source of lean protein and essential nutrients. To stay on the safe side, it’s always better to consult with a healthcare professional or registered dietitian before making significant dietary changes.