Seafood and Mercury

 

There has been an increased concern about mercury in seafood over the last decade which has caused alarm about all seafood and general confusion about what is safe to eat. Although all fish have trace amounts of mercury, levels vary widely and most fish have very low amounts, usually less than one tenth of the U.S. established guideline for the allowable level of mercury in fish and seafood products. Most of the popular species of fish and shellfish consumed in the U.S. have been shown to have very low mercury levels. Seafood choices that are very low in mercury include: salmon, sardines, pollock, flounders, cod, tilapia, shrimp, oysters, clams, scallops and crab. There is good evidence that the benefits associated with the omega-3 fatty acids in these species and most types of seafood greatly outweigh the small risk associated with mercury for most people.

According to Consumer Reports On Health newsletter, here are some seafoods that have both low levels of mercury and high levels of healthy Omega-3 fatty acid. You should consider making some of them a regular part of your diet.

HIGH OMEGA-3 / LOW MERCURY CHOICES

Anchovies                                        Sardines
Atlantic Mackerel                            Shad
Herring                                            Trout
Oysters                                            Wild and Alaskan Salmon
Pacific Chub Mackerel       

Canned light tuna (not Albacore), catfish, crab, flounder, sole, pollock, and scallops are also low in mercury but have less Omega-3s.

The following generally have higher levels of mercury and should be eaten rarely, if at all.

HIGH IN MERCURY CHOICES

Bigeye Tuna                                    Orange Roughy
Gulf Tilefish                                    Shark
King Mackerel                                Swordfish
Marlin