Pregnant Women, Child-Bearing Women, and Children
What is mercury?
Mercury, also known as quicksilver, is a heavy metal like cadmium or lead, that exists in various chemical forms.
It primarily enters the atmosphere from coal-burning electric utilities. It later becomes more toxic when bacteria in lakes and oceans convert it into methylmercury, which fish and shellfish absorb into their tissues. Larger predatory fish — like sword fish— will likely harbor more methylmercury due to its size.
Pregnant Women
Methylmercury is especially dangerous to pregnant women, nursing mothers, and young children. Even small amounts can effect the developing brain and have neurological and behavioral effects. In addition, dietary methylmercury may increase the risk of heart disease in some adults.
Seafood is not only delicious, but also nutritious. It is low in saturated-fat, has high-quality protein, and is rich in heart-healthy omega-3 fatty acids. It’s no wonder why many public health experts are eager to decide the amount of mercury that can be safely consumed in seafood.
Based on the current FDA guidelines, women of childbearing age, especially if they are already pregnant or nursing, and young children should avoid the following seafood:
Shark
Marlin
Orange roughy
Big eye tuna
Swordfish
King mackerel
Tile fish
In addition, you should limit yourselves to 12 oz (340 g) of any other fish or seafood per week.
Seafood that is lowest in mercury:
Flounder
Salmon
Haddock
Pollock (used in frozen fish products)
Sardines
Helpful Tips
When selecting canned tuna, choose “light” over “white” varieties.
Sources:
Berkoff, F. G., & Schwarcz, J. (2018). Foods that harm, foods that heal: What to eat to beat disease and live longer. Reader’s Digest.
Mercury. Mercury: 1. What is mercury? (n.d.). https://www.greenfacts.org/en/mercury/l-2/mercury-1.htm