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Table 1: Mercury Levels in FishThis information is based on available mercury monitoring data for Western Canada. Fish from different regions may contain different mercury levels. |
||
| Low | moderate | high |
| Salmon (wild or farmed), shrimp, prawns, rainbow trout, Atlantic mackerel, sole, Dover sole |
Atlantic cod, bass, white bass, Pacific halibut, lake trout, albacore tuna (fresh or frozen), sablefish, black cod, Alaskan black cod, canned tuna, sea bass | Bigeye tuna (also called ahi tuna) fresh or frozen, shark, marlin, swordfish |
Fish is a source of many important nutrients. It contains high quality protein, is low in saturated fat, and is one of the best food sources of omega-3 fatty acids. These essential fats help with heart health and brain development. They have been shown to reduce blood clots, blood pressure and irregular heart rhythms while improving artery health. Omega-3 may even help lower levels of depression and mental illness.
Omega-3 fatty acids are crucial to the developing nervous system. They are especially important for young children, pregnant women and their unborn babies.
Fish is a good source of vitamin B12. Other minerals in fish, including selenium, iodine, magnesium, iron and copper, are needed for growth and tissue repair.
Table 2. Recommended Fish Servings |
|
| fish low in mercury | |
| Salmon (wild or farmed), shrimp, prawn, rainbow trout, Atlantic mackerel, sole or Dover sole | |
| Age | Serving Limit |
| All age groups |
There is no serving limit for these types of fish. They can be eaten freely by all. |
| FISH WITH MODERATE MERCURY LEVELS | |
| Atlantic cod, bass or white bass, Pacific halibut, lake trout, albacore tuna (fresh or frozen), sablefish, black cod or Alaskan black cod, canned tuna, sea bass | |
| Age |
Serving Limit |
|
Children 6 to 24 months |
2 servings per month |
| Children 2 to 12 years |
3 servings per month |
| Women of childbearing age, including pregnant and breastfeeding women |
2 to 4 servings per week |
| Men 12 or older, and women after childbearing years | 4 to 6 servings per week |
| FISH HIGH IN MERCURY | |
| Bigeye tuna/ahi tuna (fresh or frozen), shark, marlin, swordfish | |
| Age | Serving Limit |
| Children 6 to 24 months |
Do not eat |
| Children 2 to 12 years |
1 serving per month |
| Women of childbearing age, including pregnant and breastfeeding women |
2 servings per month |
| Men 12 or older, and women after childbearing years | 4 servings per month |
Mercury occurs naturally in the environment. Weathering, volcanoes and forest fires can all release it from soil and rocks. It is found in lakes and oceans. Human activities, such as burning fossil fuel, are also releasing mercury.
Since plants do not take up much mercury from soil, levels in fruits and vegetables are very low. However, micro-organisms in water absorb mercury to create an organic version. This form, called methyl mercury, attaches to proteins in fish. The amount a particular fish will absorb will depend on where it is and whether it eats other fish.
Low levels of mercury, even long term, should not significantly affect the health of most people. It is thought that these risks are outweighed by the health benefits of eating fish.
However, high levels of mercury can damage the nervous system. The developing nervous system in particular is very sensitive to the effects of mercury. Mercury can affect attention, verbal learning, fine motor and memory skills in babies and growing children. Kids should be exposed to as little as possible. Women of childbearing age, especially those who are pregnant or breastfeeding, will also want to be cautious.
The age, size and species of a fish affect the mercury content. All fish contain some mercury. However, fish that eat other fish, and fish that are larger and older tend to contain more. For these reasons, large predatory fish such as shark, marlin, and swordfish, are relatively high in mercury.
In turn, fish are the main way most Canadians take in mercury. Keep in mind that some fish have very low levels. Eat these types as often as you like, while eating species with higher levels less often. Remember, including fish low in mercury as part of your diet has many health benefits. The information in Tables 1 and 2 can help you decide on what type and how often to eat fish.
Fish is a healthy food for you and for your family. It offers an excellent source of nutrients for pregnant women and their developing babies, for growing children, and for the population in general. It is possible to enjoy fish as a regular part of your diet without exposing yourself or your family to harmful levels of mercury.
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