Fish and shellfish are an important part of a healthy diet, providing high-quality protein, essential nutrients, and omega-3 fatty acids. These nutrients are crucial for heart health and the proper growth and development of children. However, nearly all fish and shellfish contain traces of mercury, which can be harmful to an unborn baby or young child's developing nervous system if consumed in high amounts.
The risks from mercury in fish and shellfish depend on the amount eaten and the levels of mercury present. To help you make informed decisions about including fish and shellfish in your diet, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) have issued the following guidelines:
Do not eat shark, swordfish, king mackerel, or tilefish, as these fish contain high levels of mercury.
Pregnant or breastfeeding women: Eat up to 12 ounces (2 average meals) per week of a variety of low-mercury fish and shellfish.
Children aged 1-11 years: Eat up to 8 ounces per week of low-mercury fish and shellfish.
Some of the most commonly eaten low-mercury fish include shrimp, canned light tuna, salmon, pollock, and catfish. Albacore ("white") tuna has more mercury than canned light tuna, so limit your intake to 4 ounces per week if you are pregnant or breastfeeding.
If you catch fish from local lakes, rivers, or coastal areas, check with your local health department for advisories about the safety of these fish. If no advice is available, eat up to 6 ounces (one average meal) per week of locally caught fish, and avoid consuming any other fish that week.
Methylmercury is a form of mercury that can be harmful to your unborn baby and young child. It accumulates in fish as they feed in waters where mercury has been deposited from natural sources or industrial pollution. Larger, older fish tend to have higher levels of methylmercury.
If you regularly eat fish high in methylmercury, it can accumulate in your bloodstream over time. It may take over a year for levels to drop significantly, so people trying to become pregnant should also avoid high-mercury fish.
One week's consumption does not significantly change the level of methylmercury in your body. If you eat a lot of fish one week, you can cut back for the next week or two to maintain the recommended average intake.
For more information about the safety of fish and shellfish, visit the FDA's food safety website, the EPA's fish advisory website, or contact your local health department.
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