The Mercury/Omega-3  Dilemma


Before I begin laying on the nutrition information, let me ask you this: what would I have to say to convince you to eat fish twice a week?


It is ironic that with all the good information about omega-3, the mercury issue will tend to inhibit people from eating a food that can greatly benefit their health and the health of their children.


So what are the facts:

  • Omega-3 are present in salmon, cod, trout, clams, shrimp, scallops, lobster
  • These oils present in fatty fish are not found in other foods.
  • All forms of salmon, rainbow trout, sardines and herring are safe
  • Mercury is of concern only in very large fish, i.e. swordfish and shark, some varieties of large tuna
  • Consider the predator fish—those that eat other fish—and live many years to be fish to avoid in large quantities, i.e. swordfish, shark, marlin, large tuna
  • Food preparation does not reduce mercury
  • Pregnant women are advised to avoid swordfish and shark.
  • Tuna, the most widely consumed fish in U.S: no more than two cans per week; one can for pregnant women]
  • Albacore from the West Coast is typically a very small tuna and therefore contains low levels of mercury
  • Several species of fish, rich in omega-3s should be consumed without fear of toxicity.
  • Fish and shellfish are high in protein and contain other valuable vitamins and mineral
  • Most fish is low in fat; those higher in fat provide oils that protect and promote health.
  • Continue to eat it