Fish is often considered a healthy food choice, packed with nutrients, lean protein, and omega-3 fatty acids. However, there is a potential health risk associated with consuming fish – mercury poisoning.

Mercury is a toxic heavy metal that accumulates in the body, and consuming fish with high levels of mercury can lead to serious health problems. In this article, we’ll explore the risks of mercury in fish and ways to protect yourself.

What is Mercury?

Mercury is a naturally occurring element that exists in three forms: elemental (or metallic) mercury, inorganic mercury compounds, and organic mercury compounds.

Elemental mercury is found in thermometers, fluorescent light bulbs, and certain types of batteries. Inorganic mercury compounds are often used in industry and can contaminate water, soil, and air. Organic mercury compounds are formed when inorganic mercury combines with carbon and are the type of mercury found in fish.

How Does Mercury Enter the Food Chain?

Mercury enters the environment through natural sources like volcanic eruptions and weathering of rocks, as well as human activities like industrial processes and the burning of fossil fuels.

When inorganic mercury is released into the environment, it can be converted into organic mercury by microorganisms in water or soil. This organic mercury can then accumulate in the tissues of fish and other aquatic animals, as well as in the bodies of people and animals that consume them.

What are the Risks of Mercury in Fish?

Mercury can be harmful to the human body, especially the developing brain and nervous system. In high doses, it can cause tremors, memory loss, and personality changes.

Pregnant women and young children are at particular risk because mercury can affect the development of the fetal brain and nervous system. It’s also important to note that certain types of fish have higher levels of mercury than others.

Which Fish Have the Highest Levels of Mercury?

Fish higher up the food chain and those that live longer have higher levels of mercury due to bioaccumulation. Large predatory fish, such as shark, swordfish, and king mackerel, are highest in mercury.

Other fish with high levels of mercury include tilefish, marlin, and certain types of tuna.

How Can You Protect Yourself from Mercury in Fish?

Despite the risks, fish can still be a part of a healthy diet. Here are some tips for choosing fish with lower levels of mercury:.

1. Choose Smaller Fish

Smaller fish generally have lower levels of mercury because they are lower on the food chain. Examples of smaller fish include anchovies, sardines, and trout.

It’s important to note that some smaller fish may still contain pollutants, so it’s important to research the species and the source of the fish.

2. Choose Farmed Fish

Farmed fish, such as salmon, tilapia, and catfish, generally have lower levels of mercury than wild-caught fish. However, farmed fish may contain other pollutants or chemicals, so it’s important to choose fish from a reputable source.

3. Eat a Variety of Fish

Eating a variety of fish can help to lower your overall exposure to mercury. Instead of eating the same type of fish every week, try mixing it up with different types of low-mercury fish.

4. Check Local Advisories

Many states and local agencies issue advisories on which fish to avoid or eat in moderation. Check with your local health department or environmental agency for recommendations in your area.

5. Avoid High-Mercury Fish

Avoid eating high-mercury fish, such as shark, swordfish, and king mackerel. Also, limit your consumption of other high-mercury fish, such as tuna, to no more than two servings per week.

The Bottom Line

Consuming fish with high levels of mercury can lead to serious health problems. However, there are ways to protect yourself while still enjoying the health benefits of fish.

Choose smaller fish, opt for farmed fish, eat a variety of fish, check local advisories, and avoid high-mercury fish.