Mercury levels in fish

Despite earlier concerns about mercury content in fish, the FDA now recommends that women who are pregnant, breastfeeding, or planning a pregnancy eat more fish. Fish contains essential nutrients, including omega-3 fatty acids, protein, vitamins, and minerals such as iron. These nutrients are essential especially for pregnant women as they contribute to the healthy development of the fetus, infant and child.

How many fish should I eat?

Many people don't eat enough fish. However, experts recommend eating 225 to 350 grams of low-mercury fish per week. This corresponds to about 2-3 servings of fish per week, which can be eaten in place of other types of protein. Be sure to choose fish that are low in mercury, such as salmon, tilapia, shrimp, tuna (light canned), cod, and catfish.

Consumption of white tuna (albacore) should not exceed 170 grams per week.

What fish should be avoided?

Mercury is an element that can accumulate in oceans, lakes and streams. In these waters, mercury is converted to methylmercury, a neurotoxin present in most fish, at least in small amounts. In large quantities, methylmercury can be toxic to the nervous system. Due to their high mercury content, there are four types of fish that should be avoided while pregnant or breastfeeding.

These include the Gulf of Mexico tilefish, swordfish, shark and king mackerel.

Also, if you eat fish from a local river, stream, or lake, be sure to check reviews of those waters first. You can find this information on the local fishing regulations website or your local health department. If this information is not provided, consumption of these fish should be limited to 170 grams per week.

Pregnant and lactating women are advised to avoid eating raw fish as they are more susceptible to foodborne illness.

What if I ate one of the high mercury fish?

A portion of this fish is hardly dangerous. However, it is best to avoid them during pregnancy or breastfeeding.

Can I avoid all fish and only take omega-3 supplements?

While omega-3 supplements are helpful, if you avoid all fish, you will be missing out on other essential nutrients. It is best to eat a variety of fish that are low in mercury. Alternatively, you can take omega-3 supplements.