From the Guidelines
Low mercury fish options, such as salmon, sardines, trout, herring, tilapia, cod, pollock, catfish, flounder, and sole, are generally safe to consume regularly, with health authorities recommending 2-3 servings of low-mercury seafood weekly for most adults. These fish are lower on the food chain and typically contain less mercury because they haven't accumulated as much of this toxin through their diet 1. Mercury is a concern because it's a neurotoxin that can damage the nervous system, with developing fetuses and young children being particularly vulnerable. Pregnant women, nursing mothers, and young children should be especially careful about their fish choices and follow FDA guidance to eat 2-3 servings/week of a variety of fish lower in mercury, while avoiding only selected specific species, such as Gulf of Mexico tilefish, shark, swordfish, king mackerel, and albacore tuna up to 6 oz/week 1.
Some key points to consider when consuming fish include:
- Smaller fish and those lower on the food chain typically contain less mercury
- Preparation methods like grilling, baking, or steaming are healthier than frying
- Fish provide valuable nutrients like omega-3 fatty acids, protein, vitamin D, and selenium, making them an important part of a balanced diet when chosen wisely
- The benefits of fish consumption, including reduced risk of sudden death and death from coronary artery disease, outweigh the potential risks when amounts of fish are eaten within the recommendations established by the FDA and Environmental Protection Agency 1
It's also important to note that the existing evidence does not support significant adverse effects of mercury on cardiovascular disease end points, and that the benefits of 1 to 2 servings a week of fish outweigh the risks, especially if a variety of seafood are consumed 1. Overall, a balanced diet that includes low-mercury fish can provide numerous health benefits while minimizing the risks associated with mercury exposure.
From the Research
Low Mercury Fish
- Low mercury fish are recommended for consumption during pregnancy due to their high levels of omega-3 fatty acids, which are essential for fetal brain and retina development 2, 3
- Some studies suggest that consuming smaller fish, which contain less mercury, can help balance the risks and benefits of fish consumption 3
- Examples of low mercury fish include:
- Sardines
- Anchovies
- Trout
- Salmon (although some species may have higher mercury levels)
- It is essential to note that the mercury levels in fish can vary depending on the species, size, and origin 4
Health Benefits of Low Mercury Fish
- Consuming low mercury fish during pregnancy may reduce the risk of preterm birth and early preterm birth 5, 6
- Omega-3 fatty acids found in low mercury fish may also play a role in preventing perinatal depression and optimizing infant neurocognitive development 2, 6
- However, more research is needed to confirm the benefits of low mercury fish consumption for pregnancy complications and child health outcomes 6
Guidelines for Consumption
- Pregnant women should consume low mercury fish in moderation, aiming for 2-3 servings per week 3
- It is crucial to choose a variety of low mercury fish to minimize exposure to mercury and other contaminants 4
- Women should consult their healthcare provider for personalized advice on fish consumption during pregnancy 2, 6