Mercury: Are Fish safe to eat?

Written by Gloria Tsang, RD
Published in November 2004

(HealthCastle.com) Shortly after the Mad Cow Disease and the Chicken flu episodes, fish and seafood are the next recent center of controversy and many of us wonder: Is Fish is still safe to eat?

What's in Fish?

Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development.

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system.

In addition, fish also contains polychlorinated biphenyls (PCBs), toxic industrial compounds that were banned in 1976, but that persist in the environment. Fish absorb PCBs from contaminated sediments and from their food. You can limit exposure to PCBs simply by trimming, skinning and cooking your catch to reduce fatty tissue. But, unlike mercury, which you can eliminate from your body over time, PCBs are stored in body fat for many years.

FDA Recommendation on Mercury and Fish

In March 2004, FDA and EPA revised its advisories on mercury in fish. Here is a summary:

Key Message: Fish offers benefits in heart health. Indeed, the American Heart Association recommends fish and fish products for prevention of heart disease. So don't give up fish completely, but do choose wisely for an average of 2 meals a week.

Further Reading:

• Foods to avoid during Pregnancy
• PCBs: Is Farmed Salmon safe to eat?
• Pregnancy Diet and Nutrition
• FDA's Seafood Information