The FDA and EPA have released some joint advice, encouraging women who might become pregnant, breastfeeding mothers and young children to eat more fish and to eat a variety of fish lower in mercury. The latest science shows that eating fish low in mercury during pregnancy and in early childhood can help with growth and neurodevelopment. It can also be good for your health.
It’s an important recommendation. An FDA analysis of data from U.S. pregnant women surveyed about seafood consumption showed that they ate far less fish than the 2010 Dietary Guidelines for Americans recommend. In fact, 21 percent of the pregnant women surveyed said they ate no fish in the previous month. “We’re updating our advice because the latest science strongly indicates that eating 8 to 12 ounces per week of a variety of fish lower in mercury during pregnancy benefits fetal growth and development,” says FDA’s Acting Chief Scientist Stephen Ostroff, M.D., noting that FDA reviewed research from the last decade. This advice also extends to young children, although the amounts you serve them should be proportionally smaller.
Which Fish Should You Eat?
Fish and shellfish have high-quality protein, vitamins and minerals, and omega-3 fatty acids. Fish also are mostly low in saturated fat, and some have vitamin D. Eating a variety of fish helps ensure that most fish you eat will be lower in mercury. Most fish found in grocery stores are, in fact, lower in mercury, including many popular species such as shrimp, pollock, salmon, canned light tuna, tilapia, catfish and cod.
What About Mercury in Fish?
Fish do take in methylmercury (a form of mercury), and nearly all fish have traces of it. At high levels, methylmercury can be harmful, and developing fetuses can be especially sensitive to it. Young children may be sensitive as well. Some women may even limit or avoid fish because of this concern.
The FDA and EPA are recommending eating a variety of fish, which will help ensure that most fish you eat will be lower in mercury. They also recommend avoiding four types of commercial fish with the highest levels of methylmercury: tilefish from the Gulf of Mexico, shark, swordfish and king mackerel. Additionally, no more than six ounces of fish per week (of your 8 to 12 ounces weekly) should be white (albacore) tuna. Although canned light tuna is lower in mercury, albacore tuna has more of it.
An easy way to follow this advice? Just vary the types of fish that you eat, per the overall recommendations. And if you or someone you know goes fishing in a lake, stream, or river, follow local fish advisories. Also note, consumers who avoid eating fish and instead take omega-3 supplements may be missing out on the full beneficial effect. Plus they miss out on other nutrients in fish that support overall health.
