We all know that seafood is a very important food group. In fact, it is the #1 food source for vitamins B3, B12, vitamin D, copper, zinc, iron, and other minerals. It also contains the anti-inflammatory heart healthy Omega-3 fatty acids which most of us aren’t getting enough of. So why is it that we need to watch what kinds of fish we are consuming and in what portions? The answer is: mercury, and other toxins that have polluted our water supply. Besides mercury, toxins such as arsenic, lead, dioxins, DDT and PCB’s can be found in any fish we eat.

The FDA has developed a “safe” guideline to follow when trying to limit the amount of mercury you are consuming, which is .1 mcg of mercury per kilogram (2.2 lbs) of body weight per day.  For an adult weighing 175 pounds, this would be 55.7 mcg of mercury per week. Mercury is cumulative in the body, and many experts argue as to how “safe” these levels actually are, so to err on the side of caution let’s take a look at how much a 125 lb and 175lb person can eat when intake is 75% of the governments guidelines.

Seafood:                Amount in Ounces Per Week That Can be Safely Consumed

Body Weight:                        125 lbs                                                      175 lbs

Swordfish                            NONE                                                       NONE

Snapper                                NONE                                                       NONE

Bass (salt H20)                 NONE                                                           3oz

Tuna (fresh)                       3.2 oz                                                           4.5 oz

Halibut                                4.5 oz                                                           6.4 oz

Mahi Mahi                         5.5 oz                                                           7.7 oz

Haddock                              6.2 oz                                                          8.7 oz

King Crab                            11.4 oz                                                        16 oz

Salmon                   In samples taken, no detectable levels of mercury–Wild Alaskan is best.

I hope this information is helpful for your next trip to the grocery store when choosing seafood. If you’d like to increase your intake of Omega 3’s while reducing your risk of exposure to toxins, supplementing your diet with a high quality fish oil is also a healthy option. To learn more about how to eat a healthy, safe diet feel free to contact us for a consultation.

Dorothy Lizak

Nutrition & Wellness Specialist

References: 2007, Weller, Patti ” The Power of Nutrient Dense Food”

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