What To Do About Mercury In Fish?

Fish is an excellent source of protein, and its healthy oils protect against cardiovascular disease. However, nearly all fish and shellfish contain traces of mercury, a toxic metal, and some seafood contains other pollutants known as POPs. As small fish are eaten by larger fish up the food chain, concentrations of mercury and POPs increase, so that large, predatory deep-ocean fish tend to contain the highest levels. That makes it best to avoid eating these large fish, such as shark, swordfish, tilefish, and king mackerel.

Because a diet rich in seafood protects the heart and benefits neurological development, fish
remains an important component of a healthy diet.

Recommendation: Most adults can safely eat about 12 ounces (two 6-ounce servings) of a variety of cooked seafood a week as long as they avoid the large predatory ocean fish mentioned above and pay attention to local sea- food advisories.

For women who are pregnant or may become pregnant, nursing mothers, and children ages 12 and younger, caution is needed to avoid potential harm to a fetus’s or a young child’s developing nervous system. The same amount, 12 ounces, is considered safe with these additional guidelines:

• Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
• Another commonly eaten fish, albacore (“white”) tuna, has more mercury than canned light tuna. So, when choosing your fish and shellfish, eat no more than 6 ounces (one average meal) of albacore tuna per week.
• Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish from local waters, but don’t consume any other fish during that week.
• Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions