While Mercury does occur naturally, MethylMercury is a product of pollution- primarily from fossil-fuel burning power plants. Due to this pollution, many species of fish- our most important source of omega-3 Fatty Acids, have become very dangerous for consumption.
People High At Risk for Mercury Poisoning
Most harmful to young children and unborn children, Mercury can affect cognitive, motor and sensory functions. Ingested mercury stores in fat cells and builds over time. The severity of these affects increases with exposure.
In particular, the FDA recommends that pregnant women, breastfeeding mothers, women of childbearing age and of course, children should avoid fish exposed to MethylMercury (see list below) at all times.
The FDA also recommends that the above listed peoples limit their intake of fish (low in Mercury) to 12 ounces per week.
The EPA (Environmental Protection Agency), however, limits recommended fish consumption to one meal (6 ounces cooked fish) a week for pregnant women, women who may become pregnant and nursing mothers and one meal (2 ounces cooked fish) per week for young children.
Commercially Available Fish Found To Be High in Mercury
- King Mackerel
- Shark
- Swordfish
- Tilefish
- Tuna (fresh or frozen)
The Scoop on Tuna
While the FDA recommends avoiding fresh and frozen tuna, canned tuna is a more complicated manner. Because the species used in canned tuna are smaller and younger, they have generally had less exposure to dangerous toxins, such as MethylMercury and are therefore, less likely to be harmful. The FDA suggests using cans labeled "chunk" or "chunk light", rather than "solid white" or "chunk white". "White" tuna, refers to Albacore, which contains more mercury than other canned tunas.
It is suggested by some consumer groups that high risk groups (pregnant women, nursing mothers, etc) avoid tuna altogether.
Reducing Your Exposure To MethylMercury
Though this information can be startling, an informed consumer can still safely enjoy seafood.
According to the study "Toxicological Effects of Methylmercury", the National Academy of Science advises that, because of the many beneficial dietary aspects of fish, our goal should be to both seek out fish with lower MethylMercury concentrations and work to reduce the amount of MethylMercury pollution, rather than merely cut all seafood from our diets.
By eating a variety of fish with low Mercury levels, exposure can be reduced, while still benefiting from the Omega-3 Fatty Acids found in seafood.
FDA Approved List of Commercially Available Fish Low in Mercury
- Catfish
- Cod
- Crab
- Flounder/Sole
- Haddock
- Herring
- Lobster
- Mahi-Mahi
- Ocean Perch
- Oysters
- Rainbow Trout
- Farmed Salmon
- Wil Salmon
- Sardines
- Scallops
- Shrimp
- Tilapia
Seafood Alternatives Rich in Omega-3 Fatty Acids
If you do choose to avoid seafood altogether, or are in a high risk group, you may want to supplement your diet with an Omega-3 fatty acid alternative. These include raw flax seeds, purified, molecularly distilled fish oil supplements (which have a very low contamination level) and Omega-3-enriched eggs. There are also vegetarian-based Omega-3s which contain an algae base.
 |
