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All you wanted to know about fish, seafood and mercury (from the FDA)
--Salmon, oysters, whitefish, sea bass, freshwater trout and sardines contain both high levels of heart-healthy omega-3s and low mercury levels, below 0.13 parts per million.
--Other low-mercury choices include perch, king crab, flounder, sole, pollock, catfish, croaker, scallops, crawfish, shrimp, clams and tilapia. They contain less omega-3s, but servings can add up.
--Tuna is controversial, because different varieties contain different amounts of both mercury and heart-healthy fats. Canned light tuna contains a small amount of omega-3, about as much as shrimp, and fairly low 0.13 ppm mercury. But fresh tuna steaks and the more expensive canned white or albacore tuna contain three times as much mercury, and almost as much omega-3 as salmon.
That puts albacore in the medium-mercury range. So many consumer groups recommend that pregnant women and children stick to modest amounts of the lower-mercury light tuna -- about 9 ounces a week for women and 3 ounces for youngsters.
--Also in the medium-mercury range are saltwater trout, bluefish, lobster, halibut, haddock, snapper and crabs. Grouper and orange roughy are at the high end of this group. FDA's advisers said women of childbearing age probably should limit these fish to a serving a week.
--The FDA advises women of childbearing age to avoid shark, swordfish, king mackerel and tilefish, which contain the most mercury of species tested to date.
--Go easy on fried and breaded fish like fish sticks; heart-harming grease outweighs the omega-3s.
--Check local mercury advisories if you're eating fish from local lakes and ponds, which can be much more polluted than the sources of commercial fish. For most men and postmenopausal women, mercury concern plummets and the main message is to eat a variety of fish and more of it, the heart association says.
--Salmon, oysters, whitefish, sea bass, freshwater trout and sardines contain both high levels of heart-healthy omega-3s and low mercury levels, below 0.13 parts per million.
--Other low-mercury choices include perch, king crab, flounder, sole, pollock, catfish, croaker, scallops, crawfish, shrimp, clams and tilapia. They contain less omega-3s, but servings can add up.
--Tuna is controversial, because different varieties contain different amounts of both mercury and heart-healthy fats. Canned light tuna contains a small amount of omega-3, about as much as shrimp, and fairly low 0.13 ppm mercury. But fresh tuna steaks and the more expensive canned white or albacore tuna contain three times as much mercury, and almost as much omega-3 as salmon.
That puts albacore in the medium-mercury range. So many consumer groups recommend that pregnant women and children stick to modest amounts of the lower-mercury light tuna -- about 9 ounces a week for women and 3 ounces for youngsters.
--Also in the medium-mercury range are saltwater trout, bluefish, lobster, halibut, haddock, snapper and crabs. Grouper and orange roughy are at the high end of this group. FDA's advisers said women of childbearing age probably should limit these fish to a serving a week.
--The FDA advises women of childbearing age to avoid shark, swordfish, king mackerel and tilefish, which contain the most mercury of species tested to date.
--Go easy on fried and breaded fish like fish sticks; heart-harming grease outweighs the omega-3s.
--Check local mercury advisories if you're eating fish from local lakes and ponds, which can be much more polluted than the sources of commercial fish. For most men and postmenopausal women, mercury concern plummets and the main message is to eat a variety of fish and more of it, the heart association says.
