Nutrition experts praise fish as one of the healthiest foods we can and should consume, with the recommendation being to eat 2-3 servings of cooked fish per week. The reason for this is their protein content, nutrients, and healthy fats, but some fish contain high levels of mercury, a substance known to be toxic to the body and linked to serious health problems. So, what’s the truth? Should we eat a lot of fish, or is it better to avoid them? Well, it’s a bit complicated, but don’t worry, we’ll simplify the issue, answer this question for you now, and show you exactly what you need to do.
Why is the Mercury in Fish Dangerous to Health?
Mercury is a heavy metal found in the air, water, and soil. It is released into the environment in various ways, including industrial processes like coal burning or natural events like volcanic eruptions. This metal exists in three forms – as a chemical element (metal), as an inorganic compound, and as an organic compound.
We can be exposed to this toxin by inhaling mercury vapors, but such a risk mainly exists for those working in factories, for example, those producing mercury thermometers. However, anyone else can be exposed to mercury by consuming fish, as these creatures absorb low concentrations of mercury in polluted water. Over time, methylmercury (mercury in its organic form) accumulates in their bodies, and when we eat them, we essentially introduce the same compound into our bodies.
When there is significant exposure to mercury, mercury poisoning occurs, and its symptoms depend on the form it takes, the dose, and the method and duration of exposure. In our case – exposure to organic mercury compounds – symptoms appear only weeks or even months after the poisoning begins, affecting the nervous system and the digestive system. In milder cases, it causes symptoms like nausea, vomiting, and abdominal pain, but in severe cases, it can lead to intellectual disability, tremors, anorexia, kidney dysfunction, heart rhythm disorders, liver enzyme abnormalities, and more.
How Much Mercury is in Fish?
Each type of fish has a different habitat, which affects the amount of mercury it absorbs in its body. According to a study conducted in Italy in 2000, it was found that the larger the fish and the longer it lives, the more mercury it tends to contain, likely because larger fish feed on smaller fish, which already contain certain levels of mercury in their bodies. Another finding from studies is that sea fish contain less mercury than freshwater fish.
The mercury concentration in fish is measured in ppm (parts per million), and this amount was thoroughly examined in various types of fish in a study conducted over more than 20 years, between 1990 and 2012. We’ve gathered here some of the most common fish consumed in Israel and divided them into four groups based on their recommended consumption levels. The information regarding mercury levels is updated as of 2022:
Group 1 – Not Recommended for Consumption
Swordfish: 0.995 ppm
Albacore Tuna: 0.454 ppm
Grouper: 0.448 ppm
Group 2 – Up to 3 Servings Per Month
Spanish Mackerel: 0.368 ppm
Yellowfin Tuna: 0.354 ppm
White Tuna: 0.350 ppm
Group 3 – Up to 6 Servings Per Month
Halibut: 0.241 ppm
Sea Trout: 0.235 ppm
Mackerel: 0.182 ppm
Bass: 0.167 ppm
Nile Perch: 0.150 ppm
Skipjack Tuna: 0.144 ppm
Light Tuna: 0.126 ppm
Group 4: Up to 2 Servings Per Week
Cod: 0.111 ppm
Carp: 0.110 ppm
Whitefish: 0.089 ppm
Herring (salted fish): 0.084 ppm
Hake: 0.079 ppm
Freshwater Trout: 0.071 ppm
Red Mullet: 0.050 ppm
Gilthead Seabream: 0.031 ppm
Salmon: 0.022 ppm
Anchovy: 0.017 ppm
Sardine: 0.013 ppm
Tilapia: 0.013 ppm
Good to Know – Mercury Affects People Differently
The mercury in fish doesn’t always affect every person in the same way, so it’s advisable to be cautious, as it’s impossible to predict how it will affect you. The populations at the highest risk of mercury poisoning are pregnant women, breastfeeding women, and young children, and numerous studies have demonstrated this. For example, in a study from 2007 and in a study from 2003, it was found that children exposed to mercury in the womb as fetuses struggled more with abilities related to concentration, memory, language, and motor function.
In Summary
You don’t need to fear eating fish, as there are very healthy ones that don’t pose a risk of mercury poisoning when consumed properly, such as salmon. The right thing to do is to choose your fish carefully and ensure you don’t consume more than the recommended amount per week or month, depending on their type.
Note that even in the case of tuna, which is already on the blacklist for many people due to high mercury levels, some types contain more mercury than others. Therefore, when purchasing canned tuna, it’s advisable to prefer light tuna, which contains the least mercury among the various types and is actually included among the less dangerous fish for consumption. Share this article with everyone you know so they can finally understand how much mercury is in the fish they eat and which ones are safer than others.
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