Spring is here, hooray! The weather is warming up and we can even start to eat outside. To me spring is a time to enjoy seafood. Ok, I know we can eat fish and seafood anytime but I somehow enjoy it more around springtime, don’t ask me why. It just seems like seafood season to me. So, with that in mind, I thought that I would write about fish, that is, which fish to eat and which to avoid due to the levels of mercury in the fish. Also, the * indicates over-fished species, so it would be better not eat them and eat sustainable fish instead. Thus, we can be healthy and environmental friendly at the same time! 🙂
In all the information I went through, these pieces of advice were prominent:
- Pregnant and breast-feeding women or those who are trying to become pregnant should limit how much tuna they eat. Canned tuna usually has less mercury, so limit the amount to around two medium cans or one fresh steak per week.
- Pregnant women and children up to the age of 16 should avoid swordfish, shark and marlin as they have the highest amounts of mercury.
- Other people can eat the above three fish, but small amounts – around one portion a week.
- Adjust portion sizes to suit younger children.
The following list comprises the mercury content of some fish; for a wider variety of fish and more information on the subject visit www.food.gov.uk and http://www.nrdc.org/health/effects/mercury/guide.asp
- Over fished *: These are either over fished or caught in a way that is environmentally unfriendly.
- ** Farmed Salmon may contain PCB’s, which in the long-term can be bad for your health.
- A dolphin on a of a can of tuna indicates it was caught without harming dolphins.
|OW MERCURYEnjoy these fish!||MODERATEEat 6 servings or less per month||HIGHEat 3 servings or less per month:||HIGHESTAvoid eating:|
|Anchovies||Bass (Striped, Black)||Grouper*||Mackerel (King)|
|Clam||Carp||Mackerel (Spanish, Gulf)||Marlin*|
|Cockles||Cod (Alaskan)*||Orange Roughy||Roughy*|
|Cod (UK)||Halibut (Atlantic)*||Sea Bass (Chilean)*||Shark*|
|Crab||Halibut (Pacific)||Tuna (Canned Albacore)||Swordfish*|
|Crab (Domestic)||Hoki||Tuna (Yellowfin)*||Tuna (Bigeye, Ahi)*|
|Herring||Tuna (Canned chunk light)|
|Mackerel (N. Atlantic, Chub)|
Remember, fish and seafood are good for you and should be part of a healthy diet. By eating sustainable fish we not only get the nutrition we need but we also help the environment. Enjoy spring and enjoy a few shrimps on the barbeque……..Oh, my…I’m making myself hungry!