how much mercury is too much mercury?
according to the harvard school of public health, “there are unique health and nutritional benefits associated with fish intake, but there is nothing good about mercury so it makes sense to choose fish that are highest in fish’s beneficial components ( vitamin d and omega-3
)
and lowest in mercury.”
based on
health canada data
, that includes, anchovy, capelin, char, hake, herring, atlantic mackerel, mullet, pollock (boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clams, mussels and oysters. more information on how mercury levels are determined, check out
health canada’s faqs
. the fda also has a
guide
that outlines the fish that are nutritious and have the least amount of mercury — among the highest levels are shark, king mackerel and orange roughy.
a note about tuna. being an economical and widely available source of fish, it is important to note that while light canned tuna is low in mercury, both bluefin and albacore tuna are higher and consumption in high-risk populations, like pregnant women, should be limited to 300 grams weekly.
despite the health concerns around consuming fish, the
general consensus is
that the health benefits outweigh the risks — just be smart about what fish you choose as well as how often and how much you consume.