From trout-topped Chive, Kale + Parmesan Pancakes with Poachies in the morning to Baked One-Pot Coconut Fish Curry at night, we really do love us some fruit of the sea!
Fish is an excellent source of protein and omega-3 fatty acids, as well as iodine crucial for thyroid health (and an element Aussies and New Zealanders are commonly found lacking).
But concerns around the levels of mercury in fish has muddied the waters when it comes to opinion on how much and what kinds we should be eating. Or even if we should be eating it at all.
If you think it all sounds a little fishy, here’s what you need to know to make the right decisions about eating fish for you and your family.
Isn’t mercury the stuff that sent the Mad Hatter completely bonkers?
The very same. Before the 20th century, hatmakers often suffered mercury poisoning from prolonged exposure to mercury vapours in felting. The element’s neurotoxic effects (which include mental confusion, emotional disturbances and muscular weakness) gave birth to the term “mad as a hatter” (and Lewis Carroll’s memorable character from Wonderland).
But early hatmakers were exposed to a LOT more mercury than the average person today. Though mercury is naturally occurring and found in all sorts of foods, doses are negligible and usually cleared out by the body (but not always, as Sarah has found out).
So why are people so worried about fish?
The mercury in fish is a little different – it’s mostly methylmercury. Methylmercury is more easily absorbed by humans and we’re more vulnerable to its neurotoxic effects.
Methylmercury also accumulates as it makes its way up the fishy food chain, meaning that larger predatory species like large tuna, swordfish, shark and king mackerel tend to have much higher (and potentially more dangerous) mercury levels than smaller sea dwellers.
Do the benefits outweigh the risks?
Mercury in fish is generally not considered a health risk when fish is consumed as part of a balanced diet.
“While excess mercury can cause problems, the benefits of eating fish far outweigh this small avoidable risk,” says our in-house dietician Natalie Bourke.
How much fish should I be eating?
Natalie recommends 2–3 servings of low-mercury fish or one serving high-mercury fish per week.
“Choose fish that are lowest in mercury most of the time,” says Natalie. “These include atlantic mackerel, wild-caught salmon, anchovies and sardines. But don’t be afraid to have some canned tuna every now and then!”
Natalie also recommends getting plenty of nutrients that support natural detoxification in the body. “Selenium in particular has a protective effect over mercury toxicity. Rich sources include brazil nuts, mushrooms, eggs and lamb.”
What about the kids?
Because kids are still developing their detoxification enzymes (and tend to be smaller than mums and dads) they can be less tolerant to toxins like mercury, says Natalie.
But don’t do away with the (homemade) fishfingers for tea, because the nutrients in fish are critical for proper cognitive development.
“Aim to feed your child about two servings per week of low-mercury fish,” she says. “And avoid higher-mercury fish. Canned tuna is fine in moderation, but a better choice if you are going for a canned variety is wild-caught salmon or sardines.”
(Editor’s note: If you’re trying to fall pregnant or have an underlying health condition, you may want to speak to your healthcare practitioner about your consumption of higher-mercury fish).
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