Mercury in Fish: What You Need to Know About Your Seafood Choices

Fish is a healthy food that provides essential nutrients for our bodies. However, some types of ocean fish contain significant levels of mercury, a heavy metal that can be harmful to our health. Mercury is naturally present in the environment, and it can accumulate in fish through a process called biomagnification. Eating too much mercury can lead to various health problems, impacting the brain, heart, and overall well-being.

High-Mercury Fish to Limit

The amount of mercury in fish is measured in parts per million (ppm). The levels vary depending on the species and the degree of pollution in their environment. Here are some of the fish with the highest mercury levels:

• Swordfish: 0.995 ppm
• Shark: 0.979 ppm
• King Mackerel: 0.730 ppm
• Big Eye Tuna: 0.689 ppm
• Marlin: 0.485 ppm

Why Do Fish Contain Mercury?

Seawater contains small amounts of methylmercury, which is absorbed by plants like algae. Fish then consume these algae, absorbing and retaining mercury. Larger, predatory fish accumulate even higher levels of mercury by consuming smaller fish. This process is called biomagnification.

Health Effects of Mercury

Exposure to even small amounts of mercury can cause serious health problems. High levels of mercury can damage the heart and brain. Some potential health effects of mercury poisoning include:

• Brain problems: Impaired fine motor skills, coordination, memory, and attention.
• Conditions like Alzheimer's, Parkinson's, autism, anxiety, and depression.
• High blood pressure.
• Increased risk of heart attacks and high levels of "bad" cholesterol.

What is methylmercury?

Methylmercury is a type of mercury commonly found in fish. It is a heavy metal that can be toxic.

How much mercury is in Swordfish?

Swordfish contains 0.995 ppm of mercury.

What is biomagnification?

Biomagnification is the process by which larger, predatory fish accumulate higher levels of mercury by eating smaller fish that have already absorbed mercury.

What are the potential health effects of mercury poisoning?

Mercury poisoning can lead to brain problems like impaired fine motor skills, coordination, memory, and attention. It can also contribute to conditions like Alzheimer's, Parkinson's, autism, anxiety, and depression. Additionally, it can cause high blood pressure, increase the risk of heart attacks, and elevate levels of "bad" cholesterol.

What are some low-mercury fish options?

Some low-mercury fish options include tuna (canned), cod, whitefish, herring, hake, trout, haddock, whiting, Atlantic mackerel, and pollock.

Making Informed Choices

While fish offers numerous health benefits, it's important to be mindful of mercury levels. Limiting your consumption of high-mercury fish is crucial for protecting your health. Instead, opt for low-mercury fish varieties, such as canned tuna, cod, whitefish, herring, hake, trout, haddock, whiting, Atlantic mackerel, and pollock. By making conscious choices about the types of fish you eat, you can enjoy the benefits of this nutritious food while minimizing the risks of mercury exposure.