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Whether you've never passed up a fish filet or you eat fish only occasionally, it's important to know about mercury in seafood. Mounting evidence links mercury with developmental delays and brain damage in your baby.

Nearly all fish contain traces of methylmercury, an industrial pollutant, but the amount varies widely according to species. As a rule, larger fish that have lived longer have the highest levels.

But don't worry, you don't have to give up your fish fix completely. As long as you follow safe guidelines, seafood can continue to be part of a healthy diet. In fact, fish remains an excellent source of high-quality protein, healthy omega-3...

Whether you've never passed up a fish filet or you eat fish only occasionally, it's important to know about mercury in seafood. Mounting evidence links mercury with developmental delays and brain damage in your baby.

Nearly all fish contain traces of methylmercury, an industrial pollutant, but the amount varies widely according to species. As a rule, larger fish that have lived longer have the highest levels.

But don't worry, you don't have to give up your fish fix completely. As long as you follow safe guidelines, seafood can continue to be part of a healthy diet. In fact, fish remains an excellent source of high-quality protein, healthy omega-3 fatty acids, and other nutrients. As a general guideline, mothers can eat up to 12 ounces of safe fish and shellfish per week.

Safe Seafood

Some of the safest bets for low-mercury seafood are:

• shrimp
• canned light tuna
• salmon
• Pollock
• catfish

Even though these are safe options, be sure to eat them in moderation. Also, vary the kind of seafood you eat. The Food and Drug Administration recommends you do not eat the same type of fish or shellfish more than once a week.

What to Avoid

The following fish contain especially high levels of mercury and should be avoided:

• shark
• swordfish
• king mackerel
• tilefish
• albacore tuna

Avoid refrigerated smoked or precooked seafood such as salmon, trout, shrimp, crab meat, tuna and mackerel, because it could be contaminated with Listeria. It may be labeled "kippered" or "lox." You are better off with canned or shelf-stable light tuna, salmon or crab meat, because they are heat-processed to kill harmful bacteria.

Do not eat raw shellfish. Undercooked shellfish, including oysters, clams and mussels, causes the majority of seafood-borne illness. Cooking kills most infections, though it does not stop algae-related infections associated with red tides.

Find out how to cook seafood safely

Find out which sushi is safe to eat

Safety Note

As an extra precaution, you might want to check local advisories about the safety of fish caught in local rivers and streams. Occasionally the water can become contaminated.

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BuckeyeChristy
April 09, 2008

The Ever-Changing Seafood Recommendations

When I was pregnant with my first daughter in 2004, I was told to avoid fatty seafood due to concerns about mercury. Of course, you know I developed a craving for tuna salad! My doctor at the time recommended no more than 3 oz. of seafood a week. It wasn't much, but I enjoyed those 3 oz....  read more

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