Mixed Messages About Mercury

by L.A. DiNardi

Seafood lovers eat fish because they love it and for the health benefits. No meal can pack the protein punch and Omega-3 fatty acid content that seafood delivers. Yet, we often hear warnings about mercury levels in our tasty treats from the sea. What fish contain dangerous levels of mercury? Who is the most susceptible to mercury poisoning? How does mercury even get into the fish? We will answer these questions and more.

First, it is important to know that most adults can have small amounts of mercury without worrying about poisoning or other long term effects. Those who need to be wary are small children (under the age of 12) and pregnant women, as they are carrying developing fetuses. Mercury, especially methylmercury which is found in fish, affects the nervous system and brain development. Therefore, pregnant women and those trying to become pregnant should stay away from seafood, or at least limit how many times a week they have it. There are safer varieties that contain little to no mercury that can be consumed without worry.

Mercury levels in the ocean are on the rise from industrial mercury pollution. Scientists project these levels will rise 50% over the next 35 years, which increases the risk to the people most sensitive to mercury. The chemical is absorbed by plankton and algae which are the basic foods of most fish. Larger fish eat the smaller fish and tend to contain even more mercury than the little guys.

Fish that tend to contain higher levels of mercury are swordfish, king mackerel, orange roughy and tuna, including albacore which is found in most canned tuna. Just to reiterate, most adults can consume these as long as it is not every week. There are plenty of other fish that contain little to no mercury and can be daily meals. Some of these are shrimp, salmon, crab, tilapia and perch.

The good news is you do not have to give up your love of seafood, even if you are pregnant. There are plenty of other options to pick from to enjoy anytime. Recommended weekly consumption of fish is 2-3 times per week because the nutrient value. The benefits definitely outweigh the risk, however stick to the least mercury containing fish if you are pregnant or feeding small children.