Important Facts about Mercury and Shellfish
Fish and shellfish are high quality protein sources that contain essential nutrients, are low in saturated fat, and has essential omega-3 fatty acids. Unfortunately, almost all fish contain traces of mercury, some more than others. For most people, the health risk from mercury in fish and shellfish should not be a concern. However, certain fishes and shellfishes that contain higher levels of mercury may harm an unborn baby or young child’s developing brain and nervous system.
Although some mercury is found naturally in the environment, most of it is released into the air due to industrial pollution. Mercury falls from the air and turns into methylmercury when it is absorbed and accumulated into the streams and oceans. Fish from these waters take in methylmercury when they feed. Although nearly all fish/shellfish contain methylmercury, it is the larger fishes that tend to contain the highest levels because they lived longer and had more time to accumulate it. According to the EPA, these fishes are at the top of their food chain, and can contain up to 1 million times more mercury than the waters they swim in.
The health benefits of fish/shellfish to are too important to exclude from our diet altogether. The American Heart Association and the EPA both still advises us to include fish/shellfish in our diets. Omega-3 oils found in many fish/shellfish can help lower the risk of heart disease and promotes brain health and good skin.
If you eat a lot of fish, mercury will accumulate in your bloodstream over time. Your body will naturally remove this mercury, but it can take many months to a year for the levels to decrease significant amounts.
The health risk from mercury is dependant on the type of fish/shellfish and the level of mercury they may contain. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advises that young children and all women who plan to become pregnant, are pregnant or nursing to follow 3 recommendations that may reduce their exposure to the detrimental effects of mercury.
- Avoid altogether: Shark, swordfish, king mackerel and tilefish because they contain high levels of mercury.
- Eat up to 12 ounces (about 2 meals) per week of fish/shellfish that are lower in mercury. These include: shrimp, canned light tuna, salmon, pollock and catfish. Light tuna contains less mercury than albacore (white) tuna.
- Check local advisories regarding the safety of fish caught by family or friends in your local lakes, rivers and coastal areas. If no advice is available, do not eat more than 6 ounces (about 1 meal) for the entire week. You can go to www.epa.gov to check for local fish advisories.
The Environmental Working Group lists the following fish as low in mercury levels and safe for even pregnant women to enjoy on a regular basis.
- Croaker
- Farmed Catfish
- Farmed Trout
- Fish Sticks
- Haddock
- Mid-Atlantic Blue Crab
- Shrimp
- Summer Flounder
- Wild Pacific Salmon