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Ask the Dietitian: What about mercury in fish?
Fish are a wonderful source of protein and there are some low mercury options.
The new Canada’s Food Guide Recommends at least two 75 g (2.5 oz) servings of fish each week. What about the mercury contamination in fish?
Fish are a wonderful source of protein. It is low in saturated fat, and high in essential omega-3 polyunsaturated fatty acids, in particular EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Fish are one of the few high dietary sources of omega-3 fats and a key reason for Canada’s Food Guide to recommend two 75 g (2.5 oz) servings per week.
Omega-3 fats are heart healthy fats. These fats may reduce the risk of cardiovascular disease. Omega-3 are also important for children and pregnant and breastfeeding women, as they are essential in eye, nerve, and brain development. DHA is particularly important during these times as insufficient amounts can affect a child’s vision and learning ability.
So, what about the presence of mercury in fish?
Tests have found that many fish are contaminated with methylmercury, a form of mercury found in salt and fresh water. Mercury is a toxin that occurs in small amounts naturally, but is now found in large amounts due to pollution. Large amounts or mercury can be harmful to fetuses and young children, and can cause permanent nerve damage and delays in learning, speech, and movement. Therefore, choose fish that are low in mercury, especially for children and women in their childbearing years.
Health Canada states that women not in their childbearing years and men can safely enjoy two 75 g (2.5 oz) of higher mercury-containing fish per week.
Low Mercury Fish
Herring, mackerel, ocean perch, pollock, salmon, sardines, scallops, shrimp, skipjack or yellowfin tuna (canned light tuna), tilapia, and trout
Medium - High Mercury Fish (Limit or Avoid)
Escolar, marlin, orange roughy, shark, swordfish, and fresh or frozen tuna
For more information about mercury and fish visit www.seachoice.org.
