Diet & Nutrition

Article #1 - Fish with too much mercury

I’ve seen those warning signs in grocery stores that pregnant women and children should not eat fish with too much mercury but I’m confused as to which ones I can eat and how this all relates to me?

Mercury is a compound that is found naturally in our environment, but can become toxic when mixed with bacteria in oceans, rivers, lakes and streams. Fish absorb this toxic chemical, called methyl mercury, through their food. The larger the fish, the more mercury they have stored., due to the accumulation of smaller fish they have eaten throughout their lives. Children, pregnant women, nursing mothers and women of childbearing age that may become pregnant should avoid the following fish due to high levels of mercury: King Mackerel, Shark, Swordfish, Tilefish, Tuna (Fresh or Frozen)* Mercury can cause birth defects in unborn children and impair cognitive abilities in young children. Since adult men and women can also be detrimentally affected by mercury, they should limit their intake of these fish high in mercury.

It is safe to consume about 2 meals a week (12 ounces) of the following fish that have low levels of mercury (for children, pregnant women, nursing mothers and women of childbearing age that may become pregnant): Catfish, Cod, Crab, Flounder/Sole, Grouper, Haddock, Herring, Lobster, Mahi-Mahi, Ocean Perch, Oysters, Rainbow Trout, Salmon, Sardines, Scallops, Shrimp, Spiny Lobster, Tilapia, Farmed Trout

*Canned light tuna has less mercury than white albacore tuna, and can be included in the list of fish with low levels of mercury. The FDA recommends one meal a week of white albacore tuna (6 ounces).

Follow these same recommendations for your children but serve smaller portions.

For more information: FDA food safety website: www.cfsan.fda.gov