Want To Be Healthy? Avoid These 7 Toxic Fish - 2020 edit
/This fish looks fresh and delicious but looks can be deceiving. It could contain high levels of mercury
How to Prevent Your Greatest Risk for Toxic Mercury Exposure
Living Better Series Part 1: Avoiding Toxic Mercury
No one would, knowingly:
Feed children poisonous chemicals?
When pregnant, consuming hazardous substances that could injure the fetus?
Eat dangerous toxins?
Of course not!
But, if you're eating fish, on a regular basis, you could be doing just that. You might be exposing yourself to the number one risk for toxic mercury.
Many species of fish have excessive levels of dangerous mercury. Unless you know which fish are safe you could be consuming toxic amounts of mercury or feeding it to those you love. In this article, I'll cover everything you need to know to protect yourself and your family. Plus, you'll find several useful resources at the end of the post.
“Eating harmful food or feeding it to your children, without knowing, is a terrifying thought”
Risky Fish Business
There are seven types of fish that young children and pregnant or breastfeeding women should avoid. These fish are risky because they can contain high levels of toxic mercury.
Mercury is ubiquitous. It's in our air, food, and waterways. Almost everyone has a trace of mercury in their body. Thankfully, the amount is usually too low to cause health problems.
Several decades ago, before it was discovered that mercury was poisonous, it was used in a lot of products. Remember mercury thermometers? You may still have one lying around your house. What about Mercurochrome? It was an antiseptic that contained mercury. Decades ago, so called "monkey blood", was found in most medicine cabinets. It became non-existent in the U.S., not because it was banned, but because no one's making it for use in America.
These days, you're more likely to be exposed to mercury by eating fish. The purpose of this post is to help you to make better educated decisions about fish in your diet. I’ve included several useful resources to keep this important information readily at your fingertips.
Mercury doesn't affect the fish but it can be dangerous to humans if ingested or inhaled.
How Does Toxic Mercury Get Into Fish?
The source of most mercury in marine life comes from coal-burning plants. The start of the cycle is from those industrial factories spewing air pollution from smokestacks. These gases travel, in wind currents, thousands of miles, all over the planet. It falls as precipitation into the world’s lakes, rivers, and oceans. Yep, like toxic rain.
The mercury that rains from the air is first absorbed by the smallest creatures of the sea. They, in turn, are eaten by bigger marine animals and so on. As it moves up the food chain, the amount of mercury in the fish increases along with the size of the fish. By the time is gets to the larger fish, like tuna or sharks, the mercury can reach high levels.
Fish is a common food staple in many countries around the planet, including the Americas. The annual per capita consumption of fish has grown steadily. Studies of the world's waterways have shown that mercury levels in fish continues to rise at a rapid rate.
There's a desperate need to clean up bodies of water. This will take a major global effort. And, its not happening fast enough. But, until conditions improve, you need to know how to protect your health and that of your family.
So, for now, the question remains - how can we enjoy eating fish and stay safe?
What goes up, must come down. What goes up in the air comes down into the world's waterways.
Can Mercury Poisoning Be Treated or Cured?
Mercury doesn't provide any health benefits to our body like other elements. Read the label on your multivitamin bottle. You'll see a long list of elements and metals your body needs. But, you won't see the mercury in any supplement. Its a neurotoxin. This means too much of it can damage our brain and nervous system. It can also harm the kidneys. A growing fetus and children are highly susceptible to its effects because their nervous systems are still developing and, thus, easily damaged. Those with weak immune systems and the elderly are equally at risk.
Some of the signs of neurotoxicity are dizziness, anxiety, numbness, tingling sensations, hallucinations, headaches, muscle weakness, lack of coordination and tremors.
Once this type of neurological damage has occurred - its irreversible. There are treatments but they mainly decrease the amount of mercury in the body to prevent further damage. Once mercury has accumulated in the body, the goal is to eliminate any further exposure, since it remains in the tissues for a lifetime.
Mercury is Silent and Sneaky!
It has no taste,
Heat, or cooking, won’t destroy it,
The skin of the fish doesn't protect its inner meat from mercury. Meaning, you can't remove the skin to make the fish safer to eat - like you might for fried chicken or peeling a vegetable to prevent pesticide exposure.
Without a specific blood test, most people are unaware their mercury level is high.
You may not know you're accumulating large amounts of mercury until symptoms begin. Unfortunately, others find out when a baby is born with nervous system disorders.
Why Is The Mad Hatter...Mad?
You've heard the terms the “mad hatter” or “mad as a hatter”. Most of associate it with the character in the Lewis Carroll classic Alice in Wonderland. But, do you know where the saying originated?
The theme of this post is a huge hint. You guessed it - mercury poisoning. So, here's a bit of history and the origin of the phrase…
The Hatter from Alice in Wonderland by Lewis Carroll. Everyone in wonderland may have been mad but it wasn't due to their hats.
The character was, actually, called "The Hatter". Somewhere, over time, we began to refer to him as the "Mad" Hatter. The storyline is that everyone in Wonderland, including the Hatter, was, supposedly, mad. As the Cheshire Cat said to Alice about Wonderland ..."we're all mad here. I'm mad, you're mad".
A “mad hatter’ or the ‘mad as a hatter’ phrase began as a reference to problems troubling hat makers in the 1800’s. Mercury was part of a solution used to turn fur into felt for fashioning hats. Poor ventilation, in factories and workshops, caused the hatters to inhale noxious mercury fumes while working.
“We know, now, that mercury is highly toxic. But in the 1800’s no one, including the hatters, knew the danger of breathing mercury vapors.”
The unlucky hatters, who absorbed so much mercury, began to exhibit trembling known as the “hatters shakes”. They experienced memory loss, irritability, uncoordinated movement, slurred speech and other signs we know as mercury poisoning. It wasn't madness or mental illness. Later, Mad Hatter Syndrome began to refer to mercury toxicity.
A more professional term is Minimata Disease or Chisso-Minimata Disease. The name comes from Minimata, Japan. Its citizens developed mercury poisoning from polluted wastewater from the Chisso Corporation. The mercury-rich water was dumped from factories into local waters and was absorbed by fish. Fish was a big part of the diet of the Minimata citizens and soon large numbers of people, cats and dogs began to exhibit symptoms.
If you're concerned about other sources of mercury that you and your family may be exposed to - check out the Living Better Series Part 2 article about the mercury in your mouth as dental fillings HERE.
“But I don’t want to go among mad people, Alice remarked.
Oh, you can’t help that, said the Cat: we’re all mad here. I’m mad, you’re mad.
How do you know I’m mad? said Alice.
You must be, said the Cat, or you wouldn’t have come here””
The sushi bar at Nobu Miami. Amazingly delicious and healthy fish! But, freshness doesn't prevent high mercury in fish.
How To Protect Your Yourself Against Mercury in Fish
How do you choose fish that is, both, healthy and safe to eat? The number of fish species found on menus and in supermarkets is endless.
The federal government, through U.S. Federal Drug Administration and Environmental Protection Agency issued new guidelines to help us make good decisions. To make it, even, easier I summarized the long FDA report and put it into a chart. It's printed in the post below or you can download a free copy. There's also a great chart in the FDA report HERE.
In addition, I've included a fantastic resource from the Monterey Aquarium below.
FDA Categories of Edible Fish
The FDA has grouped edible fish into 3 groups from "best" to "avoid":
1. Best Choices
2. Good Choices
3. Choices to Avoid
The 7 Fish to Avoid Due to High Levels of Mercury
Shark;
Swordfish;
Orange roughy;
Bigeye tuna;
Marlin;
King mackerel;
Tilefish from the Gulf of Mexico
*Before eating locally caught fish, check with the area’s fish advisory. If you can't get information then eat locally caught fish once a week - only.
See how to download a free copy of this chart below.
I've visited the Monterey Bay Aquarium. If you're in the area, it's one place you shouldn't miss.
Another Fantastic Resource For Choosing Safe Fish to Eat
Check out the free app from the Monterey Bay Aquarium called Seafood Watch, available on both iTunes and Google Play.
From the convenience of your smartphone or laptop, you can search seafood that’s healthy to eat. It's a breeze to use in a grocery store or restaurant. The app sorts choices into best, alternatives and what to avoid. It even gives the Japanese names for fish. That's a blessing when trying to translate a sushi menu. You can find the app HERE at iTunes and HERE at Google Play.
The Monterey Bay Aquarium also publishes a "Super Green List" - that's the uber good fish to eat list. It names the 5 fish that have a whopping 250 milligrams of omega-3 fatty acids and very low levels of mercury.
And Speaking of Sushi... and not Speaking of Mercury!
As stated, children, under age 6, and young women should be extra careful to choose fish from the Best Choices category. But, there’s another important recommendation from the FDA included in the 2015-2020 Dietary Guidelines for Americans 2020 Dietary Guidelines for Americans - the restriction warning pregnant women and young children not to eat any species of raw fish. For information on food-borne illnesses read my post on food safety issues in U.S. home meal delivery kit programs.
And Now For Some Good Fish News...Finally!
The good news is that 90% of fish we eat, in the U.S, falls into the “best choices” category. Because of the beneficial nutrients found in fish, the FDA encourages pregnant women and growing children to eat more cooked fish.
In a recent survey, the FDA found that half of pregnant women ate less than 2 ounces of fish a week. This is far less than the 8 to 12 ounces, or 2 to 3 servings, per week recommended for healthy growth and development of the fetus during pregnancy. Children should eat a variety of fish types, one to two times a week, with amount depending on the age and weight of the child. Save my free chart HERE for a quick estimator of portion size as well as the safe fish list.
Wouldn’t you know... there’s no suggested limit for men as to the amount of fish they should eat. Men and non-childbearing women can eat fish in the “avoid”, or highest mercury category, but only once a week. I fall into the second category but I’m still limiting my tuna intake.
Why would anyone eat fish from the "avoid" category?
If you eat tuna, you're choosing a potentially high mercury laden fish. Tuna is a popular dish found in endless restaurants. If you love tuna, remember to limit your intake.
It's always better to choose safer types of fish. Try to concentrate dining on fish low in mercury and high in omega-3 fatty acids. See the Monterey Aquarium's Super Green List.
More Questions About Keeping Fish In Your Diet
1. Why Should I Eat Fish?
Hopefully, this post has given you the knowledge and confidence to eat fish safely. But, maybe, you're skeptical and wonder if you should eat fish at all? Why not stay on the safe side?
Fish is delicious AND full of nutrients. Pregnant women and growing children can benefit by eating a healthy diet that includes fish… the healthy kind.
Something's Fishy
FISH IS GOOD FOR YOU BECAUSE:
Its high in healthy omega-3 fatty acids, particularly oily fish.
Its low in the bad type of fats, the omega-6 fatty acids.
Omega-3 fatty acids improve blood clotting and blood vessel health.
Good fatty acids helps the healthy development of child and fetal nervous systems.
A diet of fish improves tissue inflammation.
Eating fish has been shown, in studies, to improve the symptoms of rheumatoid arthritis. You can read some research on fish and RA HERE.
Dining on fish may slow mental decline in the elderly.
2. Do The Benefits of Eating Fish Outweigh the Risk?
Marine creatures are the best source of omega-3 fatty acids by weight. You'd have to eat a lot more of omega-3 sources to get the same benefits you get from one piece of fish. Since most of the fish we consume is in the Best Choice Category, it's easy to reap the health benefits of eating fish.
Use available resources, like my chart below, FDA chart HERE and the Monterey Aquarium app HERE at iTunes or Google Play HERE. With these resources, it’s easy to know which fish you can safely enjoy.
Go for it, if you love fish!
3. Why Eat Fish? Why Not Take A Fish Oil Supplement Instead?
Make sure you choose a high quality brand if you choose to take a fish oil supplement.
Over-the-counter fish oil supplements are made from the same fish we eat. But, they may come from fish used for fish food, not human food. Toxic substances can be present in fish oil just as they can be present in fish.
It's important to buy a high-quality product from a reputable company. Choose capsules made from “purified fish oil”. Check with your pharmacist if you need a recommendation.
4. What're Other Dietary Sources Of Omega-3?
Flaxseed, walnuts, canola oil, wild rice, eggs, soybeans, enriched dairy products and wheat germ are good sources of the best fatty acids. But, studies show that health benefits of fish, shellfish, and marine algae have greater omega-3s by weight. That's a lot of wheat germ as opposed one serving of seafood.
5. Are Fresh, Local Caught Fish Safe?
I'm blessed to live in an area with an abundance of fresh seafood. In Louisiana, there’s crawfish, oysters, crab, shrimp, and many species of fresh and saltwater fish.
We grow up fishing and crabbing in the Gulf of Mexico and a multitude of bayous and rivers. What we caught was, often, cooked and eaten right away. Today, diligence is important no matter how fresh the fish and no matter where it’s caught.
Mercury levels, in fish, have increased significantly everywhere. Those innocent days are long gone. We all should be concerned about the safety of locally caught fish. The best recourse is to check with the area's fish advisory.
If you can't get needed information, your best option is to restrict eating locally caught fish to once a week. You can locate an area's fish advisory on the internet. Research the wonderful information available from those advisories. They also publish swimming advisories! View the helpful site for Louisiana HERE.
To find more useful nutrition information for LIVING BETTER - read the article on myths vs. facts found in nutrition HERE. For more knowledge about mercury exposure, see Part 2 on safety concerns and the mercury in dental fillings HERE.
Final Thought on LIVING BETTER by Eating Healthy
Know the seven types of fish to avoid because of high levels of toxic mercury, especially young children and pregnant or breastfeeding women.
Support global efforts to protect air and waterways from sources of mercury.
Eat fish that is healthy and safe. Use available resources from the FDA report HERE or the fantastic resources from the Monterey Aquarium to choose the best fish choices.
Adhere to the FDA’s 2020 Dietary Guidelines for Americans warning pregnant women and young children not to eat any raw seafood.
Eating fish is healthy because of omega-3 fatty acids, particularly oily species, which multiple health benefits for people of all ages.
Over-the-counter fish oil supplements can contain the same toxic substances present in fish oil just as they can be present in fish. Buy a high-quality product from a reputable company made from “purified fish oil”. Check with your pharmacist if you need a recommendation.
Flaxseed, walnuts, canola oil, wild rice, eggs, soybeans, enriched dairy products and wheat germ are sources of good fatty acids. But, one serving of seafood has greater omega-3s by weight.
Mercury levels in fish have increased everywhere. Check the internet for an area’s fish advisory for safety of locally caught fish. If no information is available - restrict eating locally caught fish to once a week.
Related Posts
Restaurant Suggestions With Delicious Fish On The Menu
I've dined at each of these and can recommend each one. I've had marvelous, memorable fresh seafood at these wonderful venues. But, don't take my word for it - give them a try!
I'd love to hear your thoughts about mercury levels in fish. Also, let me know your recommendations for restaurants with great, fresh fish dishes? Put your ideas in the Comment Section below.
Stayed tuned for Part 2 of the Avoiding Toxic Mercury series. In it, we cover the safety of mercury in your mouth....as dental fillings. You can read that post HERE
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