6 Types of Fish to Avoid or Limit Due to High Mercury Levels

1. Shark

   • Why to Avoid: Sharks are top predators, and mercury accumulates in their bodies over time (a process called bioaccumulation).
   • Health Risks: Mercury can damage the nervous system, particularly in young children and unborn babies.

2. Swordfish

   • Why to Avoid: Another large predator with high mercury levels due to their long lifespan.
   • Health Risks: Mercury can cause neurological issues and impair brain development in children.

3. King Mackerel

   • Why to Avoid: King mackerel has one of the highest mercury concentrations among fish.
   • Health Risks: Regular consumption can lead to mercury poisoning, which affects the kidneys and nervous system.

4. Tilefish (from the Gulf of Mexico)

   • Why to Avoid: Tilefish ranks high in mercury and should be avoided, especially by pregnant women.
   • Health Risks: High mercury levels can lead to developmental delays in children and health complications in adults.

5. Tuna (Bigeye and Ahi)

   • Why to Avoid: While canned light tuna has lower mercury levels, bigeye and ahi tuna are high in mercury.
   • Health Risks: Overconsumption can harm brain function and increase toxicity in the body.

6. Orange Roughy

   • Why to Avoid: This fish lives for a long time, allowing mercury and other contaminants to accumulate.
   • Health Risks: Mercury toxicity can lead to tremors, memory issues, and kidney damage.

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Why Mercury is Dangerous

• For Pregnant Women: Mercury crosses the placenta and can harm fetal brain and nervous system development.
• For Children: It can interfere with brain development, leading to learning difficulties and delayed milestones.
• For Adults: High mercury exposure can cause neurological symptoms, kidney damage, and cardiovascular issues.

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Safe Fish Alternatives

• Low-Mercury Fish:
  • Salmon
  • Sardines
  • Cod
  • Tilapia
  • Anchovies
• These fish are rich in omega-3 fatty acids, which are beneficial for heart and brain health.

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Tips for Safe Fish Consumption

1. Moderation: Limit fish high in mercury to occasional consumption (if at all).
2. Choose Smaller Fish: Smaller fish generally contain less mercury.
3. Check Advisories: Follow local fish advisories for safety regarding mercury levels in locally caught fish.
4. Diversify Seafood: Rotate your seafood choices to minimize the risk of overexposure to mercury.