Food of the Week: Low-Mercury Fish
We keeping hearing more and more about the health benefits of fish, but at the same time, we hear warnings about mercury levels. I know it's hard for me to keep straight which ones are safe and which ones aren't, especially when I'm staring blankly at a grocery store freezer or seafood counter while trying not to let a screaming child in the next aisle rattle my nerves.
So this week, I wanted to look at the benefits of fish and which ones are safest.
Benefits of Fish
Fish contain a couple of things that are important for heart and brain health: Omega-3 fatty acids and CoQ 10. Both of these substances have been researched in fibromyalgia (FMS) and chronic fatigue syndrome (CFS or ME/CFS) and many experts recommend them for us, either in our diets or as supplements.
Omega-3 (also called fish oil) is important for everyone because our bodies can't make it. It helps with cellular function and hormone regulation, and while it's not conclusively shown to correct the specific cellular and hormonal problems faced by people with these conditions, research and clinical evidence suggest that omega-3s can help alleviate some symptoms in at least some of us.
CoQ 10 (short for coenzyme Q 10) is an antioxidant, meaning it protects cells from aging-related damage, and it also helps convert food to energy. Some studies show that CoQ 10 supplements can benefit some of us with FMS or ME/CFS.
Low-Mercury Fish
Mercury is a neurotoxin. That's bad for anyone. Some small, preliminary studies show that our conditions may be linked to a heightened sensitivity to heavy metals, including mercury, meaning we're more likely to suffer ill effects from it. Since some low-level mercury poisoning symptoms are extremely similar to our own, you may not realize what's causing it.
Because fish live in contaminated waters, they take in mercury and store it in their bodies. However, fish that are small or have a short lifespan have significantly lower levels than their larger, longer-lived cousins. The fish/shellfish that are lowest in mercury include:
- Anchovies
- Catfish
- Crab
- Crayfish
- Flounder
- Haddock
- Hake
- Herring
- Mullet
- Oysters
- Pollock
- Salmon
- Sardines (especially high in CoQ 10)
- Shrimp
- Tilapia
That's a fairly long list, but what I try to do is remember a few that I like and that are available in my area. Whether I'm at the grocery store or a restaurant, I know I'm OK with shrimp, crab, salmon and tilapia.
For a longer list of low-mercury fish and a look at which ones have dangerously high levels, see The Best Types of Fish for Health, by About.com Longevity Guide Mark Stibich, Ph.D.
Which kinds of fish do you like best? How do you like to cook them? Have you tried to eat more for the health benefits or have you avoided fish because of mercury concerns? Leave your comments below!
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It is also possible to get DHA/Omega-3 via algae: http://www.devanutrition.com/vegan_DHA.html . Avoids mercury too…
I CRAVE fish and other proteins (perhaps) because it is SO necessary for muscle health and healing for (us) fibromites. The fish recommendations have been in other published articles, although I am glad to see this list again as a refresher course and for those that do not know.
Many years ago my Husband and I were vegetarians. I had to give up an exclusive vegan diet, due to the lack of the extra needed protein. I (diligently) tried to always combine multiple (vegetable) proteins in each meal. Although, when my hair fell out and and (adult) acne began to plague me…I had to make a change back to eating fish, poultry and (some) lean red meats to get a (higher) protein-rich diet. Nonetheless, we still eat vegetarian meals once a week or so.
Love these regular articles about foods…great information!!!
Wild Salmon is one of the best sources of Omega-3.
Tilapia is not.
Tilapia are farm-raised and are often fed Omega-6 fats. Do not eat Tilapia thinking you’ve just eaten Omega-3.
This may list the fish that are low in mercury but I believe from this list only sardines and salmon are rich in Omega 3 oils. Also, farm raised does not contain as much Omega 3 as wild salmon, some are fed food pellets sometimes made of corn, etc. They need to swim in cold deep waters to develop layers of fat that we get the omegas from. Cannot do that in a fish farm..Also, Be careful of origin of farmed fish, many are raised in contanimated waters.