Use the following guide to help you choose fish with the lowest mercury levels and find out how often you should eat other popular types of seafood. When making choices about seafood, it is important to be an informed consumer who understands the differences between the varieties as well as sourcing of their fish.
Seafood, in moderation, can and should be a part of a balanced eating plan thanks to the anti-inflammatory omega-3s and lean protein in fish. In fact, the American Heart Association recommends eating at least two 3. Nutrition Nutrition Basics Food and Health. Maya Feller, MS, RD, CDN of Maya Feller Nutrition is a registered dietitian nutritionist who works with patients who need weight management and those looking for nutritional management of diet related chronic illnesses with medical nutrition therapy.
Maya received her masters of science in clinical nutrition at New York University, where she is adjunct faculty. This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels. Enlarge in PDF. Learn which nutrients in fish support child development.
The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern. Fish are a source of other nutrients like protein, vitamin B12, vitamin D, and selenium too.
Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits. A healthy eating pattern consists of choices across all food groups vegetables, fruits, grains, dairy, and protein foods, which includes fish , eaten in recommended amounts, and within calorie needs.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Updated visitor guidelines. You are here Home » Avoiding Mercury in Fish. Top of the page. Topic Overview What is mercury? Do you need to avoid the mercury found in fish? Environmental Protection Agency EPA advise the following people to avoid eating fish high in mercury and to eat limited amounts of fish and shellfish that are lower in mercury: Women who may become pregnant Pregnant women Nursing mothers Young children If you are concerned about your or your child's mercury level, talk to your doctor or local health department about testing.
How should you change your eating habits to reduce your exposure to mercury in fish? The FDA and EPA recommend that women who may become pregnant, pregnant women, nursing mothers, and young children: footnote 1 Do not eat shark, swordfish, king mackerel, marlin, orange roughy, bigeye tuna, or tilefish from the Gulf of Mexico, because these all contain high levels of mercury. Women who may become pregnant, pregnant women, nursing mothers, and children older than 10 years, should eat between 8 oz g and 12 oz g a week 2 or 3 average meals of a variety of fish and shellfish that are lower in mercury.
Children ages 10 and younger should eat less. 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 2 or 3 meals of fish and shellfish, you may eat up to 4 oz g a week one average meal of albacore tuna. Should a woman who is not planning a pregnancy be concerned? Where can you get more information? High mercury levels can cause permanent damage to the kidneys and brain. For that reason, women who are planning to become pregnant may want to begin to avoid fish that are higher in mercury before they become pregnant.
According to the U. Food and Drug Administration FDA , pregnant women and small children under age 6 should not eat more than two servings of fish each week—and should only eat the types of fish with a low mercury content. The mercury found in fish is methylmercury—but how does it get there? First, mercury is released into the air from environmental events such as volcanic eruptions or forest fires, or from human-made activities like burning coal, oil, and wood.
After mercury hits the air it eventually settles onto the land and into the water, where bacteria and other microorganisms convert mercury into methylmercury. Then, fish and shellfish in the water begin to absorb it.
Fish that eat other fish tend to have higher levels of methylmercury. They have more time to build up higher levels of mercury in their bodies.
The Environmental Protection Agency EPA recommends checking local advisories for the mercury content of fish caught in your area using their website. According to the FDA, there are many types of fish that tend to have low levels of mercury. Other fish have moderate levels of mercury, which makes them safe to eat in moderation—six servings or fewer per month.
Several larger fish contain higher levels of mercury, which could contribute to potentially dangerous levels of mercury levels in the body if consumed in excess. There are some fish that are very high and mercury and should be avoided altogether, particularly bluefish and grouper, according to the NRDC.
Fish can be part of a healthy diet , but it's important to pay close attention to the types of fish your eating. Choose low-mercury fish whenever possible, and consume fish with moderate levels of mercury only in moderation.
As a rule of thumb, it's best to avoid large fish with high levels of mercury entirely. If you're pregnant or are trying to become pregnant, keep a list of the different types of contaminated fish handy to stay safe and protect your developing baby. Fortunately, there are many types of low-mercury fish you can safely enjoy. Explore recipes for fish , like these:. Remember, fish is a great source of protein and omega-3 fatty acids. In fact, many people around the world include fish and seafood as part of a balanced diet for overall health and longevity.
Get nutrition tips and advice to make healthy eating easier. Food and Drug Administration.
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