How do I avoid mercury in fish and shellfish?

Here are some tips to help avoid or minimize your exposure to mercury when consuming fish and shellfish:

Choose low-mercury fish and seafood:
Some of the best choices with low mercury levels include salmon, sardines, Atlantic mackerel, herring, trout, crab, shrimp, clams, and scallops.
Limit consumption of high-mercury species:
Fish that tend to be higher in mercury include shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin, and orange roughy. Consume these less frequently.
Pay attention to fish advisories:
Check for any local advisories about mercury levels in fish caught recreationally from local rivers, lakes, and coastal areas.
Vary your seafood choices:
Eating the same type of fish every week could expose you to high levels of mercury over time. Mix up the types of seafood you eat.
Cook fish in a healthy way:
Baking, broiling, or grilling fish can help remove some mercury, as it tends to concentrate more in the skin and fat that gets rendered out during cooking.
For canned tuna, choose light:
Light tuna generally has lower mercury levels compared to albacore/white tuna.
Limit consumption during pregnancy/breastfeeding:
Women who are pregnant, breastfeeding, or planning pregnancy should be especially careful to limit exposure to mercury, as it can harm the developing fetus or infant.

While fish provides many nutritional benefits, moderation is key when it comes to limiting mercury exposure from certain types of larger, predatory fish species. Following safe seafood guidelines can help you make wise choices.

What are the health risks of mercury in fish and shellfish?

Mercury exposure from consuming certain types of fish can pose several health risks, especially at high levels or for vulnerable populations like pregnant women and young children. The main health risks associated with a diet which contains mercury in fish include:

Neurological Effects:

Impaired brain development in fetuses and young children, potentially leading to learning and behavior problems.
Loss of coordination, vision, and speech issues in children exposed to high levels in utero.
Numbness, tingling, tremors, and poor motor function in adults at very high exposure levels.

Cardiovascular Effects:

Increased risk of high blood pressure and heart disease, even at relatively low levels of mercury exposure.
May potentially increase the risk of heart attacks.

Immune System Impairment:

Suppression of the immune system’s ability to fight infections and diseases.
May exacerbate symptoms of autoimmune disorders like lupus.

Reproductive Issues:

Low sperm counts and decreased fertility in men exposed to high mercury levels.
Increased risk of birth defects in babies exposed in utero.

Other Effects:

May potentially increase the risk of certain cancers like leukemia, although evidence is limited.
Irritability, fatigue, headaches, and concentration issues in some people with prolonged exposure.

The risks are greatest for the developing brain, which is why it is crucial for pregnant women and young children to avoid consuming fish with higher mercury concentrations. Even at lower levels, mercury can have subtle neurological and cardiovascular effects over time.

It’s important to follow guidelines on safe fish consumption and be aware of potential mercury levels, especially for high-risk groups. Proper handling, cleaning, and cooking methods can also help reduce mercury exposure from fish.